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Grocery Shopping for Clean Eating


Lisa has been competing in the bikini division with the NPC organization since July 2011 and fell in love with it. Competing keeps her body in the best condition it can possibly be in and keeps her laser focused on eating 6 healthy meals a day. She has 2 children that are competitive athletes, so it is important to teach them how to take care of their body for maximum performance. She works a full time job as a pharmaceutical representative. Excuses are not apart of her lifestyle. She is striving to be a professional athlete in the IFBB league and to be an internationally published fitness model.

So many times I have been asked the question “Lisa what do I buy at the grocery store? You say to eat 4-6 clean meals a day to boost metabolism and lose weight but what exactly is an example of a clean meal?” So I thought I would share my staple grocery list of things that I buy every single time I am at the grocery store and recommend some great cookbooks that support clean eating that I keep on hand for fresh ideas for my family as well as myself. Just so you know I am a mother of 2 and a full time pharmaceutical representative so I have to plan ahead and keep fresh veggies and fruit on hand to pack in my cooler. I typically go to the grocery store once a week for my staples and end up going again later in the week. Both of my children are athletes and I feed them like they are training for the Olympics next week so that requires multiple trips to the grocery store sometimes :)

Here is my staple grocery list: Apples, Strawberries, Bananas, Blueberries, Broccoli, Zuchinni, Radishes, Cucumbers, Lemons, Limes, Egg whites, Vegetatrian fed eggs, Sweet Potatoes, Brown Rice, Almonds, Pistachios, Cashews, Cranberries, Oatmeal, Rice cakes, Natural Peanut Butter, Stevia, Tuna, Salmon, Scallops, Chia Seeds, Unsweetened Vanilla Almond Milk, Sesame Oil, Coconut Oil, Black beans, Quinoa, Spinach, Romaine

Now this is not my total grocery list keep in mind I have a family. If I lived alone this would be my entire list. These are the items that I keep on hand so that I do not run out of healthy options and have to eat fast food. So now you are probably wondering what I do with some of these items. Lets start with fruit.

Apples, Strawberries, Blueberries, and Bananas I eat in the morning for breakfast with egg whites and almond milk. They are also packed in my childrens’ lunches for the fiber and carbohydrate content. I typically wash and cut up a big bowl of strawberries and set them on the counter and when my kids come in from practice they see the fruit first and will eat it!

Broccoli, Zuchinni, Radishes, Cucumbers I like to eat raw, uncooked. So I cut up all my vegetables and mix them together in a big bowl. Add a dash of pepper and drizzle with sesame oil. I put this in 6 small containers and refrigerate. These are packed in my cooler for the week for me to eat while I am on the road. Spinach and Romaine I use for salads at dinner. I sprinkle Chia seeds on salad for my family for the nutritional benefits. Chia seeds are a powerhouse nutritional source, loaded with fiber and protein. Chia seeds can be used many many ways be creative.

Brown rice, sweet potatoes, black beans, quinoa are my carbohydrate sources that I pack in individual containers as well for my cooler. These are also the staples I cook for dinner with grilled salmon, seared scallops, and grilled tuna. My daughters favorite meal is spinach salad with seared scallops. Oatmeal I eat in the morning for breakfast as well and mix in 1 teaspoon coconut oil for some good healthy fat!

Snacks can be the detrimental part of anyone’s diet. So I make my own trail mix in large plastic bags for the entire family. Almonds, Cashews, Dried banana chips, Pistachios, and Cranberries is a great mixture to start with. I have also added in dried mango and papaya but make sure you only eat 1/4 cup of trail mix a day if you are trying to lose weight. Another snack for me is rice cakes with peanut butter.

I drink 1 gallon of water a day and sometimes I like to have some flavor. I juice lemon and lime and the pulp and add stevia (plant based sweetener) to give myself a change to get my water in.

Well I hope this helps you in your grocery shopping! Please feel free to reach out to me with comments and success stories!!!

Lisa McLean Humble

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