While shopping at the grocery store, try to get most of your foods (~80%) from the perimeter of the food store. You will notice most of the whole, unprocessed foods are along the outside.
| Fruits Berries Apples Pineapple Oranges Kiwi Peaches Plums Any in-season fruit | Vegetables Onion Spinach, kale Cucumber Zucchini, squash Green Beans Brussel Sprouts Peppers Any in-season vegetable |
| Protein Boneless, skinless chicken breast Wild Salmon Haddock, trout, cod, halibut Turkey Breast Lean Beef (90% or greater) EggsLow-fat or fat-free plain Greek yogurt Skim milk, kefir | Healthy Fats Extra virgin olive oil Olive oil Ghee Extra virgin coconut oil Avocado Almond ButterChia/Flaxseeds Almonds, cashews, walnuts |
| Grains, Legumes, and Starches Oatmeal Sweet potatoes Brown rice, quinoa Whole wheat bread, tortillas, pasta | Frozen Foods *Steamer vegetables of your choice *Chopped vegetables without sauces or added salty seasonings *No sugar added berries or fruit |
| Canned Goods Canned goods can be a way to save money however be mindful of the sodium content! *Crushed, diced, or whole tomatoes *Low-Sodium vegetable or chicken broth *No salt added black or kidney beans *Chunk light tuna in water *Low-sodium soup | |
| Oils, Condiments, and Seasonings Extra virgin olive oil Mustard, hot sauce (low sodium) Black pepper or any other seasoning that does not contain a high amount of salt |
Have questions? Need support? Reach out to Torque Dietitian Jamie Norton at Nutrition@CrossFitTorque.com
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