The grocery store can be a pretty overwhelming place. Especially with all the health trends these days. It can be hard to navigate what you really need and what is just extra. I think this is different for everyone but I can confidently say that I've found a handful of items that are absolutely non-negotiable in my kitchen. If I don't have even one of these things I'll usually make a trip to the grocery store. Most of the items on this list are real foods in their purest form, but there are also a small handful of supplements and extras that I find to be highly effective and extremely beneficial for me. Meaning I've been using them on a daily basis for months and can honestly say that they have made a difference in my health. Below I list all of my must have items and then I lay out how I use them in a typical day.
Must Have Items
- Matcha green tea powder. Brands I love: ippodo tea, Aiya Matcha, My Matcha Life
- Bulletproof Brain Octane Oil
- Vital Protiens Collagen Peptides
- Almond milk
- Sweet potatoes
- Hilary's Eat Well Veggie Burgers
- Grass-fed ghee
- Pasture raised eggs
- Greens- I alternate between spinach, arugula, kale, romaine and chard
- Crunchy veggies for dipping (cucumber, carrots, tomato, radish)
- Micro greens and sprouts
- Fermented cabbage
- Organic/grass-fed meat. I buy directly from the farmer and alternate between ground beef, bison, chicken, lamb and bacon. I try to always have one or two options on hand per week
- Avocado oil. I like Primal Kitchen and Chosen Foods
- Organic sea salt and pepper
- Dips. I always try to have one or two dip options to add to bowls, toast, etc. I like Kite Hill almond cream cheese, Majestic Garlic Hummus and Better Bean Co bean dips
- Co Yo Coconut Yogurt
- Eating Evolved Chocolate
- Cacao powder
- Chia seeds
-I start every morning with a large glass of room temperature water. Sometimes with lemon but usually just plain old water. We have a water delivery service that delivers 5 gallon bottles to us every couple of weeks. This has been extremely convenient considering the large amount of water we drink. It's also a major goal of mine to limit any and all plastic bottle purchase.
-Next up is my favorite time of day. Matcha time! My go to recipe is simple, 1 tsp matcha powder, 1 tbsp Brain Octane Oil and 1 scoop collagen peptides mixed with 12oz of water and 4oz of nut milk, blended then poured over ice. I find that the protein in the collagen powder and the healthy fats in the brain octane oil keep my blood sugar levels feeling really stable.
-I always listen to my body and eat when I feel hungry. With my current routine, that typically isn't until 10:30 or 11am. Going longer in between meals has worked wonders for my digestion, I no longer suffer from any of the stomach issues I once had. When I start to feel hungry I'll usually make a big breakfast bowl with lots of organic greens, eggs, avocado, and a carb source (usually roasted sweet potatoes.) This mid day meal always has me feeling full and satisfied for hours. I've found that limiting my sugar intake for the first half of the day keeps my energy levels and my appetite really stable.
-If I'm still feeling hungry a couple hours after lunch or just want a mid day pick me up I'll usually make myself a protein rich chocolate milk. This recipe is low in sugar yet satisfies my mid day sweet tooth every time.
- Sliced veggies like cucumber, carrots, cherry tomatoes and radishes with hummus dip
-If I'm still feeling hungry or if I have a really active day i'll make a chia seed pudding with coconut yogurt, nut butter and berries.
PROTEIN chocolate Milk
14 oz nut milk
2 tbsp cacao powder
1 scoop collagen powder
1 tsp maple syrup or honey
- I work evening shifts most nights so I like to have ingredients on hand that are really easy to prepare and don't take much time. My go-to post work meal is grass fed ground beef with romaine lettuce, tomatoes, avocado, lots of micro greens, Kite Hill cream cheese and a Hilary's veggie patty.
- I enjoy a little dessert almost every night. I still like to keep it fairly low in sugar, I'll have a piece of Eating Evolved dark chocolate or coconut cups dipped in almond butter or if I'm feeling hungry still I'll have chia pudding with chocolate and coconut yogurt (if I didn't already have some earlier in the day)
Having these items on hand ensures that I can always whip up a homemade meal that is balanced and packed with nutrients. Most of my meals are simple and take little very little preparation. Simplicity is key!