I have been prepping my food for almost a year now. At the beginning my meals consisted of meats (white and red) and the same variety of veg (broccoli, peppers, asparagus and spinach) with the occasional fats from coconut oil or nuts and sometimes the additional carbs - ALL DAY, EVERY DAY! Food prep for me gets boring - especially eating the same meals every day, and on occasion I slack, leaving it till last minute - if I do it at all!
Food prepping is vital when trying to achieve certain goals whether it be weight-loss or weight-gain, to increasing endurance and strength - basically doing all you can do to make your body perform optimally...
By prepping food you can ensure you're daily nutritional intake is correct < you can divide a balance of proteins, fats, carbs with sources of vitamins and minerals into each meal depending on your needs, but for me, it stops me picking up naughty snacks in grumbling hunger from the corner shop on my way out of work or making a monster epic meal when I'm hungry at home.
Here's my shopping list...
THE SHOPPING LIST
Proteins:
Eggs
Lean Meats; Chicken, Turkey, Pork
Red Meats; Steak, Beef
Seafood; Salmon, Tuna, Sea Bass, Tilapia...
And bacon, obviously ;)
Fats
Cottage cheese
Greek Yogurt
Coconut Yoghurt
Coconut Yoghurt
Almond Milk/ any nut milk of choice
Hemp Milk
Coconut Milk
Ghee
Coconut Oil/Butter
Olive Oil
Nut Oils (Almond, Macadamia...)
Flaxseed Oil
Hemp Oil
Seeds; Chia, Hemp, Flaxseeds. Sunflower Seeds...
Nuts & Nut butters
Avocado
Cheese: I like feta and mozzarella
Tahini
Cacao Butter
Cheese: I like feta and mozzarella
Tahini
Cacao Butter
Carbs
Quinoa
Oats
Beans
Lentils
Sweet Potato
Rice
Chickpeas
Buckwheat
Legumes
Amaranth
Wholegrains
Rice Cakes
Pasta (You can get gluten free, brown rice pasta and even chickpea pasta now)
Rye Bread
Buckwheat and Soba Noodles
Pasta (You can get gluten free, brown rice pasta and even chickpea pasta now)
Rye Bread
Buckwheat and Soba Noodles
Eziekiel Products
Veggies
All vegetables! Experiment and try new ones...Beetroot, Aubergine, Onions, Carrots, Squash, Tomatoes and of course the elite of the veggie kingdom; The Greens: Kale, Spinach, Broccoli, Peppers, Asparagus, Watercress, Zucchini, Green beans, Cucumber, Celery...
By fresh or tinned or frozen or powdered.
Fruits
Try to buy mainly low fructose fruits like Berries (blueberries and raspberries), Kiwis, Honeydew and Grapefruit. With that said, don't avoid all fruits - just maintain your intake!
My number one fruit that should ALWAYS have space in your kitchen are BANANAS - you can eat them raw, freeze them (they turn into ice cream - honest!) , thicken up a shake or, use them for binding in baking. I also have them after the gym as they are high glycemic to raise my insulin levels quicker.
And finally LEMONS! Use them for adding flavour to veggies or squeeze the juice into some water to clear out your system and alkaline that temple of yours.
and finally, finally, COCONUTS. Anything and everything coconut - shredded, fresh, milk, canned, water, sugar, flour, oil and butter.
Buy fruits fresh or frozen or again, powdered - be weary of canned fruits - check the label - sometimes the juices they are soaked in are sugary and artificial.
The extras - to add some Va Va Voom!
Cayenne Pepper
Lemon Pepper
Himalayan Salt
Garlic
Tumeric
Onion Salt
Cinnamon
Coriander
Ginger
Nutmeg
Balsamic Vinegar
Apple Cider Vinegar
Tamari
Hot Sauce of choice
Chilies (dried or fresh)
Jarred Veggies and pickles (sun dried tomatoes, anchovies...)
Fermented foods
Fermented foods
I have a whole cupboard full of herbs and spices - its a quick easy way to add flavour to plain clean food.
Prepping Lab necessities so you can whiz up anything
Coconut Flour
Peanut Flour
Spelt Flour
Buckwheat Flour
Quinoa Flour
Spelt Flour
Buckwheat Flour
Quinoa Flour
Almond Flour (or ground almonds - easy peasy to make - just blend some blanched almonds!)
Oat Flour (can be made the same way as the almond flour)
Flavourings - You can buy flavdrops, flavoured stevia drops or use essences which can be found in any supermarket
Rice Syrup
Agave
Dates/Date Syrup
Maple Syrup
Maple Syrup
Baking Powder
Stevia
Protein Powder - Vanilla is always helpful but buy adding flavour ones you can create even better treats - My faves are Salted Caramel and Cookies and Cream. You can buy Whey, Casien, Brown Rice, Pea, Hemp...
Dried Fruits
Dark Chocolate
Apple Puree
Vanilla Bean
Dried Fruits
Dark Chocolate
Apple Puree
Vanilla Bean
The Superfoods
Goji Berries
Acai Powder or smoothie mix
Boabab Powder
Maca
Wheat Grass
Barley Grass
Spirulina
Bee Pollen
Lucuma
Cacao
Spirulina
Bee Pollen
Lucuma
Cacao
Liquids
Tea - herbal and fruit
Green Tea
Matcha
Coffee
Coconut Water
Equipment
Blender
Food processor
Spiral cutter
and LOTS of tubblewear
REMEMBER - HEALTHY CHOICES AND HEALTHY SWAPS GO A LONG WAY!
Heres a printable version I found online that's similar to my cupboards.
