Sep 21, 2020

 by Jase Robinson

Lettuce (Dree's joke) help you plan a little better.  That's the start of your new nutritional habits.

In your final process, your first step will be to plan your meals for the week.  However, for the first two weeks, we're going to give you a suggestion to help you balance your macros.  The meal plan is delivered to you each day in the app but we wanted to give you a head start with your grocery shopping so here's some stuff you'll need to get you going:

• Eggs
• Russet potatoes
• Bell peppers
• Spinach (raw)
• Blueberries
• Ground turkey (93%)
• Greek Yogurt (plain fat-free.  We like Fage)
• Sweet potatoes
• Romaine lettuce
• Fresh salsa
• Fruit of choice (not grapes or bananas yet)
• Chicken breasts
• Peanut butter (no added sugar) but almond butter is better
• Broccoli
• Apples
• Top Sirloin
• Brussel sprouts (yuck)
• Canned tuna in water (not oil)
• Cucumber
• Deli ham (nitrate-free)
• Hummus
• Celery
• Salmon
• Asparagus
• Strawberries
• Zucchini
• Shrimp
• Tomatoes
• Cabbage

If there's anything on the list that you hate, sub it for something you like better.  Switch Brussel sprouts for asparagus or shrimp for scallops but not strawberries for cake or strawberry ice cream.

Aldi produce is substantially less expensive than Kroger.  You may want to try it to control costs further.

Protein powder should really only be used if you can't get enough protein from real food or you have no way to prep food for that meal.  Almond milk (unsweetened) can be substituted for skim milk.  Our recommended protein is Paradigm Protein and is available from the desk.  Vegans should use Promix.

That should get you off to a flying start.  Go hit the grocery!