With the start of 2021, the most common goal that people try to achieve is the start of a proper diet and workout routine. We have all been there "This year is my year to achieve the fitness goals that I have always wanted to achieve". Then two weeks later you could find someone being a couch potato, putting down pints of ice cream because their real diet "Starts on Monday".
With that being said, these are the foods that I have started to buy on a weekly basis to keep me my nutrition in line. It all starts with what you put into your body. Not surprisingly it's a lot harder to go workout if you slammed a six pack of beer and 6 slices of pizza the night before.
Carbohydrates
To start the 90 Second Brown Rice bags have become an essential in my diet. On top of being super easy to cook and throw away afterwards, the entire pack of rice is roughly 450 calories. These bags with an addition of a protein choice are the best way to hit your macros for the day and know exactly what you have consumed.
The next two have become my go to snacks when I have late night cravings. Both go extremely well with peanut butter and leave me very satisfied. The granola bars hit more of a sweet tooth with the addition of chocolate. While the rice cakes are more on the salty side. These two replacement save you hundreds of calories when it comes to snack time.
Fruits + Vegetables
My mother always told me you can have as much fruit and vegetables as you want. And it's true! Instead of binging and eating a plate full of French fries or other junk food, I instead will literally eat 2-3 green apples a day whenever I get food cravings. Each apple comes in around 60 calories and have saved me from indulging in candy, ice cream, or other sweets.
I also buy the frozen Peaches and Strawberries for similar reasons. Frozen fruit comes in handy for morning smoothies as well as late night snacks. This may sound crazy but I'll put 2-3 servings of the frozen fruit into a cup of water and it mimics ice cream for me. It also keeps me hydrated from drinking the water. The water softens the fruit and turns them into sweet little "Ice Cream" bits. I know it sounds crazy but worth a try if you find yourself having trouble containing a sweet tooth like myself.
Everything Else
To round out the weekly grocery hall we have Healthy Choice frozen meals, Black Unsweetened coffee, and a large tub of peanut butter. There are a bunch of other things that I will usually buy (Chips and Guac mainly lol) but these I have found to be in the rotation every time I go shopping. To start the Healthy Choice frozen meals comes in handy for a post working out meal, in-between zoom classes, or a quick lunchtime. These bad boys are only 190 calories and are done in 90 seconds. They are a great source of protein and fiber as well. They come in a bunch of different meals but the Grilled Chicken & Broccoli Alfredo is my peoples champ.
Coffee. I love coffee. I went from being someone who would essentially order a milkshake every time I went into Starbucks to only drinking black, unsweetened ice coffee. This not only is a great way to start my mornings but also a great tool to keep your digestive track on point.
Finally, Peanut Butter. Unfortunately PB is not the greatest when it comes to calories. But it is a great source for fats (which everyone needs, and no you shouldn't be scared of). I put PB on a bunch of stuff and as long as your not finishing half a bottle at a time you'll be fine, I promise.
Obviously, we are all humans and no-one has a perfect diet. I have "Cheat Meals" and its completely okay to do so. These are simply a few suggestions for replacements//additions that you can consider incorporating into your daily nutrition. Also these choices are what have worked for me. Everyone is different and it takes a decent amount of trial and error to find what works best for you.
Conscious decisions that allow for your to remain in a caloric deficit will pay dividends in time.
Happy New Years everyone!
- Andres Benites
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