Simple Meal Building

SIMPLE Meal Building

No matter what availability is like in your area, you should be able to find at least 2-3 options from each of the below categories (aka this is your grocery list!)

Note: Don't stress about organic, free-range, etc...just get what is available!

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PROTEIN (1 serving = palm size)

Chicken breast
Chicken thighs
Ground turkey
Ground beef
Sirloin
Salmon
Cod
Shrimp
Scallops
Pork loin
Pork chops
Cottage cheese
Egg whites (egg yolk will count for fat in below section!)
Greek yogurt
Whey protein

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VEGGIES & FRUIT (1 serving = AMRAP lol jk 1-2 cups)

Zucchini
Spinach
Broccoli
Bok Choy
Cabbage
Carrots
Tomatoes
Sprouts
Oranges
Apples
Berries
Grapes
Bananas

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STARCHY CARBS (1 serving = handful or apx. 3/4 cup)

Sweet potato
White potato
Yellow potato
Brown rice
Jasmine rice
Quinoa
Rice or whole grain pasta
Whole grain or gluten-free bread
Cereal
Tortilla or bean chips (nom)

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FAT (1 serving = 1 TBSP or small handful)

Avocado
Egg yolk
Extra virgin olive oil (for dressings)
Butter or coconut oil (for cooking)
Pumpkin seeds
Brazil nuts
Walnuts
Flax or chia seeds

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OTHER

Things like Zevia (bae), oat milk, double chocolate chip cookies, nameeeean

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If you can nail 3 meals/day with a serving from each of those categories for TWO WEEKS, then you're ready to take on a more flashy nutrition tool like macro targets - that is, unless you're already seeing your body respond and never need anything more complicated.