Some people love it.
Most people hate it.
I happen to be one of those who LOVES going to the grocery store.
Maybe it’s because I love food? Maybe it’s because I like to geek out on Simple Swaps and Nutrition Label Comparisons? Who knows, but I do enjoy it.
For those who hate it; maybe it’s because you’re overstimulated from the people, choices & selections, maybe it’s the lack of decision making or planning prep, the current cost of groceries or maybe it’s all the above!
Today, we want to provide SIX tips for navigating the grocery store, and creating healthier habits. Additionally, the hope is that these tips will help mitigate or eliminate some of the current reasons you hate going so much.
Let’s dive in!
GO IN WITH A PLAN
One of my favorite (and most effective) coaching tips is this:
Pre-Log all of your food in MyFitnessPal for a period of time (3-5) days, literally every bite with the aim of satisfying all three macronutrient goals (it’s OK if you don’t have a historical log of the foods with accurate numbers, just get as close as possible)
Create a grocery list that accomplishes ONLY those foods
Retrieve those foods from the grocery store
Scan/Enter the retrieved foods into MyFitnessPal to achieve the accurate numbers
Prep foods for the next 3-5 days
With this method, you will:
Pretty much guarantee hitting your macros’
Save time in the store
Save money at the store
Reduce stress/time involved during the week
If you choose not to follow that method, another good idea would be to follow the route from the eBook (pgs. 26-27) and create list of weekly necessities in there!
FRESH/FROZEN > PROCESSED SHELF ITEMS
We did an Instagram Post on this not too long ago!
Targeting foods that spoil quickly if not frozen will help ensure we are eating more Whole, Minimally Processed Foods.
When we eat “Close to Nature,” we feel better.
I can’t tell you how many times either I’ve said, or I’ve heard said -
“I’ve been eating so bad the last few days. I cannot WAIT to get back on my macros.”
WHY do we say this? Because once our body is in tune with how we’re designed to eat, we genuinely feel, perform, and recover better.
An easy method here is a common phrase - “Shop on the outside edge of the grocery store.” This is where the fresh/frozen stuff is kept! Again, refer back to pages 26-27 of the eBook here.
PRIORITIZE PROTEIN SOURCES
Y’all should know by now how much I love Protein. Protein is KING.
How can I target more protein?
Let’s look at a list! (not all-inclusive)
Beef Tenderloin, Beef Ground (Lean, 93/7 or better)
Pork Tenderloin, Pork Shoulder/Chop (minimal)
Chicken Breasts, Chicken Thighs (Boneless, Skinless), Chicken Tenders
Fish (Salmon, Tuna, other white fish); OK to go canned here (in water)
Cottage Cheese (Low Fat)
Eggs, Egg Whites
NF, Plain (or flavored with low sugar) Greek Yogurt
Low Fat, Skim Cheese Sticks
Supplements (Protein Chips, Protein Bars, Protein Powder, etc.)
I am getting SOME or ALL of these items almost every single time I go in the grocery store.
Extra Trip: Utilizing a wholesaler like Sam’s or Costco will help save big time when buying protein
EAT BEFORE YOU GO & STAY HYDRATED
This is KEY to avoid Impulse Buying.
Who’s guilty of this? ME!
I am quick to say, “Oh, wow. That looks good. Let me grab some of that, too!”
We highly recommend eating a snack, or meal, before you go, and staying hydrated.
It may be even be good to sip on something as you shop - maybe a coffee??
(I’m always looking for an excuse to drink coffee)
CONSIDER YOUR CUSTOM MACROS
This tip ties in heavily with tip #1 (Having a Plan).
However, if you DON’T utilize the pre-planning method, just remain cognizant.
When purchasing an item, ask yourself some of the following questions -
“Does this align with my current macronutrient goals?”
“Will this make it hard to hit a specific macro?”
“How will this food make me feel, perform, and recover?”
“Is this bringing me closer to, or further from my individual goals?”
AND
“Does this fit within my current budget?”
ORGANIZE ITEMS UPON ARRIVAL HOME
Try to avoid procrastination (I’m also guilty of this).
As soon as you’re home, put your new groceries away and consider getting rid of anything that doesn’t meet the demand for your custom goals.
Obviously, I’m not telling you to waste money by just throwing away good groceries. But, if it will deter you from your goals, is out of date, or is just clutter, consider removing it.
One thing we’ve coaches is to organize your pantry/fridge/freezer by macronutrient.
This allows quick, organized access when grabbing single items, or prepping for a meal.
Additionally, if you will go ahead (while the motivation is fresh and the time is set aside) and prep food for the week, you’ll be that much farther ahead!
THINK - short term pain for long term gain. If you put in the short work now, you can enjoy the long benefits throughout the week.
. . .
I did want to mention something slightly off-topic here, though..
I am a big fan of shopping in person vs. online.
Here’s WHY -
Increased Movement (Non-Exercise Activity Thermogenesis)
YOU are picking the food, not a random employee
Opportunities to Network & Build/Develop Relationships
Satisfaction of personally accomplishing a task that pursues your goals
Maintaining Personal Communication Skills
It’s more than just food! There’s a lot that goes into being Healthy & Fit - don’t lose sight of that.
. . .
You guys have a GREAT weekend!
God Bless,
Eli Grambling
Founder, Head Coach | E3 Nutrition