My Weekly Nutrition Must-haves!!

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I get a ton of questions about what to eat from day to day.  I've found the easiest way to stick to your nutrition goals is to find a handful of items that you can buy on a weekly basis as your go-to meals.  It's fun to have variety, but unless you have an in-home chef or an unlimited number of hours available each day, it's just not realistic to have 4 to 5 different meals every single day of the week.

I usually plan at least 2 special meals a week to add some excitement to my nutrition.  I cook them in bulk so that way I have leftovers for the next day.  The rest of my meals typically come from the items in the picture.  I might change it up some and have more zucchini than bell peppers, or chicken thighs in addition to ground turkey, but overall, I will have these items every week to allow for quick meals so that way I am never short on lean protein, starchy carbs, or vegetables.  I might add some extra fats to my weekly list like guacamole or goat cheese, but I usually get enough fat from my choice of meat and coffee creamer.  Yes, I still use creamer in my coffee.    

My weekly staples:

  • ground turkey (93% lean)
  • egg whites
  • Betty Lou's chocolate powdered peanut butter 
  • sweet potatoes
  • white rice
  • rice cakes
  • Ezekiel english muffins
  • spinach
  • bell peppers
  • fresh salsa

With a few extra ingredients, you can use these items to whip up a quick meal or get in a good amount of post-workout carbs.  Here are a few examples that I use regularly:

  • sweet potato turkey burgers
  • turkey taco meat (used for salads, tacos, veggie scrambles)
  • egg white and veggie scramble (add some leftover meat from last night's dinner to make it extra tasty, and top it off with fresh salsa)
  • egg whites, tomato sauce, sautéed veggies, and goat cheese or parmesan
  • mashed sweet potatoes with coconut sugar
  • roasted diced sweet potatoes (one of my favorites)
  • chocolate powdered peanut butter on rice cakes or English muffins
  • open-faced sandwiches (Ezekiel English muffins) with any type of lean protein
  • ground turkey with tomato sauce and spaghetti squash
  • side of white rice mixed with sea salt, lime juice, and cilantro (or add a serving to the taco meat)

Proper nutrition is needed for any healthy lifestyle.  It is what fuels us for a better quality of life.  Being intentional with your fitness is great, but it only scratches the surface of living a healthy lifestyle.  Don't neglect the most important part.  Nutrition is key!  Too many times, someone's go-to meals will include their favorite bowl of cereal, a quick sandwich with a couple slices of white bread, or frozen pizza.  Have healthy options available at all times so that way you are set up for success.