Food & Shopping List

Here is a basic food & shopping list to give you a structure to follow as you learn to create your personal realm of health & fitness success. The key is to start by giving yourself a limited list of options yet room for a little variation. This keeps things focused yet allows enough variation to avoid “boredom binges.” Too many people get caught up in having huge food lists, which just leads to confusion and poor choices. Establish a solid structure and solid habits then you can blaze new trails. However, first things first….master the basics!

Food List


  • Chicken and Turkey breast
  • Fish (Halibut, Mahi Mahi, Tilapia, Tuna and Salmon-limit Salmon to 2 times per week because of it’s higher fat content)
  • Lean beef (93% or higher) once or twice per week or try Buffalo/Bison. Yes, I said Buffalo! It is my preference over beef and much leaner. Don’t knock it til’ ya try it, you will be surprised at how good it is. The Native Americans had it right the whole time and the Settlers were ignorant! Native Americans didn’t live off Buffalo for generations just because they made great coats and ceremonial headdresses!  Bison is very lean, nutrient packed and a clean tasting meat
  • Protein shakes and mixes- (Great for increasing the amount of daily protein intake for building lean muscle mass)  


  • Original oatmeal
  • Whole grain brown rice
  • Steel Cut Oats (can find at health food store, same as oats just different consistency for variation)
  • Brown Rice Farina (can find at health food store, same as brown rice just different consistency for variation)
  • Plain Sweet Potato or regular Potato
  • Frozen or fresh Corn, Lima beans, Green Peas

Fibrous Carbohydrates or Veggies

  • Broccoli
  • Asparagus
  • Squash
  • Spinach
  • Kale
  • Cauliflower
  • Green beans
  • Leafy Salad greens

Fruits (Use in smaller amounts at first for taste and cleaning the palate while you are going for initial fat loss. Once you are closer to your goal size/weight, you can incorporate more as you progress)

  • Strawberries (fresh and/or frozen with no added sugar)
  • Blueberries     (fresh and/or frozen with no added sugar)
  • Raspberries    (fresh and/or frozen with no added sugar)
  • Peaches           (fresh and/or frozen with no added sugar)
  • Apples                        (fresh)
  • Pineapple       (fresh and/or frozen with no added sugar)


  • Flaxseed Oil – great for providing body with much-needed omega 3 and 6 fatty acids. For starters do 1-2 Tbs. per day
  • Safflower Oil – Great for recipes and cooking
  • Canola Oil – Great for recipes and cooking
  • Olive Oil- A healthy staple for centuries!
  • Fish Oil- A healthy staple for centuries!
  • Other great options: Borage Oil, Evening Primrose Oil, Macadamia Oil 

Food Additions

  • Stevia sweetener Natural sweetener from the leaves of the Stevia plant. Great for those who want a natural based sweetener. I use this with much success.
  • Splenda sweetener(or sucralose) Made from sugar but does not get metabolized or stored as fat like sugar. You can put it in your oatmeal and brown rice for breakfast etc. Can get in aisle where you get sugar at your local grocery store
  • Log Cabin Splenda Syrup-Again, Great for oatmeal and brown rice at breakfast but adds no sugars to get stored as fat!
  • Low Sodium Molly McButter- Imitation butter sprinkles for breakfast and on Veggies at lunch and dinner. Tastes good! It has salt in it so use it sparingly for taste only!
  • Spices- Any spices that add flavor but no sugar, fat or too much salt. Use things such as cinnamon, natural vanilla extract and nutmeg for breakfast stuff. Use rosemary, garlic, pepper, minced onion, thyme, oregano and grilling spices etc., for lunches and dinners
  • Non-fat Canola cooking spray- great for keeping things from sticking and also adds a bit of flavor


  • Of course…a Grill- I grill year-round and I never tire of it! The absolute best for low-fat cooking and a burst of great flavor!
  • George Foreman or similar type grill. It is great for indoor low-fat cooking of any lean protein and veggies too!
  • Non-stick cooking pan for healthy stir-frying with nonstick cooking spray. Toss in some chicken breast with a little garlic and onion, brown it up, squeeze a little fresh lemon juice on the chicken, toss in some fresh veggies and mushrooms, cook until they are tender and Pow!……Instant health food that actually tastes good. Do it!
  • Microwave oven- “Nuke” your veggies rather than cook in water. Cooking in water leaches out the nutrients so “nuke” your veggies until they are a tad tender and eat up!


  • On your off days or on the weekends, cook up a bunch of different proteins, carbohydrates and veggies, break them up into balanced meals and place them in those “Gladwear” containers for an easy meal on the go that keeps you on track with your meal format. You can basically make them for your lunches and dinners because you can make your easy breakfasts when you wake up in the morning. If you are super busy, you can cook egg white/egg beaters and oatmeal etc., at night and have it waiting on you in the morning. This is what the pros do to keep them on track with their meals and goals. It will make your life much easier not having to wonder what you are going to make or eat. I make about 10-16 meals on the weekend and it makes my weeks simple, healthy and easy. I store some in the fridge and some in the freezer. I bring them wherever I go in a cooler pack and microwave them for a tasty, healthy lunch or dinner whenever I please. Make a plan and it will pay off! This will save you a lot of money that would normally be wasted on eating out or buying expensive pre-packaged meals online or from stores.

One Comment Add yours

  1. Michelle Mitchell says:

    I like most of food you mentioned. Sorry to say I never tried bison…interesting thought about how the native americans lived off this meat until there was no more. I see you did not mention eating “butter”. Well some habits die hard…your list will help me to shop more healthier. Thanks Dave!

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