Grocery Haul 2.0

Hey guys! It's been a long time since I've done a grocery haul recap, so I decided to share this week's goods with you all. This week, I got my groceries at Whole Foods Market and Trader Joes. 

Of course there a lot of pantry staples that I did not buy in this haul simply because I haven't run out yet! I will note most these items below :)

PRODUCE

Spring mix  |  Spinach  |  Japanese sweet potatoes  |  Avocados

Bell peppers  |  Cucumbers  |  Lemon  |  Lime

Jalepino peppers  |  Baby carrots  |  Cauliflower/broccoli mix

Brussel sprouts  |  Riced cauliflower  |  Rapine

Frozen mango  |  Bananas

Nothing makes me happier than a huge load of fresh produce! *insert nerd emoji here* I like to buy a big container of spinach and spring mix to use in smoothies, soups, or salads during the week. As for fruit, I only got bananas and frozen mango since I already had frozen berries and fresh passionfruit at home. Frozen mango and bananas are my fruit staples and a daily occurrence either in my smoothies or my oatmeal. Mangoes are amazing fresh but I personally have a tough time deciphering if they are ripe or not, so I often stick to frozen which never lets me down! I got raw veggies for snacking on with hummus (carrots and cauliflower/broccoli). The rest of the vegetables and greens will be making their way into homemade turkey chili, salads for lunch, and as roasted sides to accompany my meats and fish at dinner.

OTHER

Peanut butters  |  Canned beans  |  Diced tomatoes

Salsa  |  Dark chocolate chunks  |  85% dark chocolate

Mixed salted nuts  |  Hummus  |  Almond cream cheese

I finally got my hands on Kite hill almond milk cream cheese, yayyy! I tried this crack this morning and all I can say is if you are hesitant to try a vegan cream cheese, start here! It truly tastes like the real thing and has a exceptionally short and pure ingredient list (the first and sometimes only place I look!) I got a lot of beans and diced tomatoes because I plan to make turkey chili. I got 85% dark chocolate and a couple jars of peanut butter, not because I am out, but because you can never have enough, IMO ;) Another big staple for me lately is COLLAGEN! I have been buying the original collagen peptides from Vital Proteins and have been obsessed. They are unflavored and make my smoothies and oatmeal super creamy. Why collagen, you ask? Here are a few reasons why I take it daily:

Promotes youthful skin, healthier hair, and stronger nails.

Contributes to deeper sleep.

Increases athletic performance and helps achieve a lean body.

Helps keep bones healthy and strong. 

Supports joint health. 

Promotes healthy immune, digestive, and central nervous systems.

 via Vital Proteins

MEAT & DAIRY

Chicken cutlets  |  Ground turkey  |  Ground lean beef

Frozen wild salmon  |  Mango 4% Siggis yogurt  |  Parmesan cheese

This week I got ground turkey for my turkey chili, ground beef for my Pasta with rapine, portables and pine nuts, frozen salmon filets, and chicken cutlets. Instead of prepping my lunches for the whole week on Sunday, I prefer to go with the flow and have whatever I feel like having that day. It may be salads, turkey chili, leftover salmon or chicken with sweet potatoes/veg. It's always changing! I usually have smoothies & toast or oatmeal for breakfast, but when I am in the mood for yogurt, Siggis is my go-to! I was ecstatic to find it in mango! Siggis is my favorite brand because the ingredient list is super short and their flavored yogurts are naturally super low in sugar, unlike most greek yogurt brands.

GRAINS

Tortilla chips  |  Whole wheat bagels  |  Whole wheat pasta

Multigrain baguette  |  Almond flour tortillas (technically GF)

Staples I already had in my pantry are ezekiel sprouted grain bread which I use for toast, and quick oats for oatmeal. I rarely get bagels simply because I don't often crave them, but since I found the almond milk cream cheese, I had the hankering for a doughy bagel! I chose the whole wheat bagels from whole foods bakery and WOW I forgot how amazing a chewy, soft bagel is. Another new find for me was the Siete almond flour tortillas! Clearly I am not against gluten, but I am always excited to try new products that can reap more nutritional benefits than their counterparts! These tortillas cost a pretty penny but are packed with healthy fats, protein and fiber. That in a tortilla is a win. I see myself using these for tacos and lunch wraps in the future. I stuck them in the freezer so that they last longer since I don't think I will use them within a week. 

BEV'S

Kombucha  |  La Croix seltzer  |  Almond milk

I almost always have two cartons of non-dairy milk in my fridge at all times. I love Silk unsweetened cashew milk, or unsweetened vanilla almond milk. We already had cashew milk in our fridge, so one carton it was! I use this daily in my coffee if I am having it, in my smoothies, oatmeal, you name it! The kombuchas pictured is also only half of the amount I go through in a week. It's funny because years ago, I used to consider kombucha a splurge $$$ and would only get 1 or 2 a week. Now, I think I drink one every single day. But hey, everyone has their vice! Some people buy lunch every day or get manicures weekly. My vice is daily booch! :) It's a healthy addiction to have since it promotes a healthy gut and digestion. The ginger is my favorite because it helps me deal with my occasional nausea and tummy issues. It's also really refreshing after meals because ginger helps with digestion and that post-meal bloating that occasionally happens! It's also energizing, alkalizing, and immune boosting.. I could go on and on. I feel great drinking it, so that is why I do :) La Croix is by far my favorite brand of seltzer! Seltzer is so satisfying when I am craving that cold carbonation. Their flavors are very unique and most importantly, naturally derived. As you may know, many brands of seltzer state "natural flavors" in their ingredients. What many people do not know is that these "natural flavors" may contain castronium which is a fancy word for extract from the anal glands of beaver. Gross, right? Unfortunately the FDA only required they state "natural flavors" on products so unless your seltzer states "no castronium" then you could be drinking extracts from unfavorable places. I did some research on La Croix website and found out that their natural flavors are completely derived from the natural essence of the fruit in which the flavors are from. 

"The flavors are derived from the natural essence oils extracted from the named fruit used in each of our LaCroix flavors. There are no sugars or artificial ingredients contained in, nor added to, these extracted flavors."

via La Croix

I hope you guys enjoyed this post! Feel free to post any questions about my grocery haul or meals :)

My Grocery Haul & Weekly Meals!

Hey everyone! I hope you all had a great weekend :) I love Sunday's because I get to sleep in, get in a good workout, have a "fancier" breakfast (like delicious pancakes today), sip my coffee slowly, and grocery shop!

I love grocery shopping :) Healthy food makes me excited and I love cooking healthy meals that taste amazing and make me feel good. I wanted to share one of my grocery hauls with you guys to give an idea of what I buy each week and some of my meals. Although our biggest grocery haul is on Sunday, I typically stop 1-2x extra per week for a few more things we either run out of, or a last minute friday night dinner we want to make! The main two stores I currently shop at are Trader Joe's and Wegmans Supermarket. I will buy organic in 75% of my produce and 99% of the time in my poultry/meat/dairy. As long as my stores carry organic in the items I have on my list, then I will get it. If they do not have organic, I will typically still buy the regular produce that I need and I just make sure to wash it thoroughly.

I do not always meal prep, but I do make a list before I head out shopping which helps a TON. I make the list in my phone and erase items as I go. I honestly could not imagine shopping for the week without a list written down! I spend a little time each Sunday brainstorming what dinners/meals I will be eating each week, and then buy according to the meals. My boyfriend and I typically eat leftovers 1-2x per week and then go out to eat 0-1x per week so I factor that in. Lucky for me, he is not fussy at all and loves whatever I cook, so he eats what I am eating for dinner or some nights we do our own thing with whatever is on hand.

At the end of this post, I also talk about my take on "diet labels" and "cheat meals" and why I do not do them!


BREAKFAST
Every day I alternate between breakfasts. Breakfast is my favorite meal and it is sometimes my biggest meal of the day. I am always starving first thing in the morning, especially if I fit in a early workout. I eat based off what I am in the mood for, if I did a hard workout first, and however hungry I am. These are some of my breakfast staples that I alternate.

•   Oatmeal and/or Oatbran (fruit, non-dairy milk, nut butter, plant protein powder)
•   Smoothie (plant protein powder, non-dairy milk, fruit)
     AND sprouted grain toast (ezekiel grain + coconut oil & nut butter)
•   Hearty Smoothie (plant protein, fruit, non-dairy milk, nut butter, spinach, chia seeds, etc)
•   Pancakes (vegan buckwheat or coconut flour/protein + fruit, maple syrup & nut butter)

I include nut buter in 90% of my breakfasts because without this satisfying healthy fat I find I get hungry SO fast. Plus it's delicious! I love sweet breakfasts and have never been a big fan of savory in the morning. I find it keeps my cravings for sweets at bay, plus I have a slight egg intolerance so I have to stay away from those! :(

LUNCH
Lunches for me vary day to day and week to week. I like to switch it up so I don't get bored and go by whatever I am craving or feeling for that week. I often will use leftovers during the week for my lunch or as part of my lunch. Salads are a common one for me, but I make them filling and delicious, nothing plain here! Here are some common lunches for me.

•   Massaged kale/romaine/spinach salad + veggies + 1/2 avocado
     + crock pot chicken/grilled chicken/ground turkey/salmon + nuts/seeds
•   Turkey bean chili (recipe can be found here!)
•   Turkey lentil vegetable soup (recipe on my instagram!)
•   Zoodles + ground turkey & homemade sauce with veggies

DINNER
I love to make A LOT of whatever I am making so that there are leftovers. Here are just a few of the dinner staples I make weekly or bi-weekly.

•   Grilled italian marinated chicken breasts/thighs + roasted veggies
•   Turkey/chicken burgers + roasted veggies + salad
•   Salmon salads (tons of veggies + avocado + sometimes feta)
•   Tacos (ground turkey or crock pot chicken + avocado, veggies, ezekiel sprouted corn tortillas
     OR a taco salad minus the tortillas)
•   Salmon + roasted veggies
•   Zoodles + ground turkey & homemade sauce with veggies
•   Turkey bean chili (recipe can be found here!)
•   Turkey lentil vegetable soup (recipe on my instagram!)
•   Chicken & vegetable stir fry with quinoa or rice
•   Whole wheat or Quinoa crust homemade pizza + salad

SNACKS/DESSERT
I eat breakfast early between 7-8am, lunch around noon, and dinner post-workout around 6-8. Therefore I need snacks between lunch and dinner to give me every if I workout after work, and to sustain me until dinner time (it is not good to go that long without eating!) If I am hungry, I eat. It is that simple. Never restrict yourself from food no-matter what your goals are! If you are hungry then your body is telling you it needs food. Even for those trying to lose weight, you should never starve yourself when you are clearly hungry. Of course sometimes after dinner I may not necessarily be starving but I may have a sweet tooth so I will have a clean snack or dessert as well!

•   Raw veggies + hummus
•   Clean protein bar (brands: Square, Raw Rev, KIND, Rx Bar, LARA are some favorites)
•   Fruit (apples, pineapple, clementines, etc.)
•   Rice cake + nut butter
•   Dark chocolate (72% or 80% or 88%...darker the better + more satisfying!)
•   Healthy & clean baked good (clean banana chia muffins/bread, vegan brownies, vegan choc chip blondies, etc. these recipes can be found on my instagram!)
•   Banana ice cream (frozen bananas in the food processor + PB or cacao powder)
•   Plain greek yogurt + nut butter & dark choc chips
•   Nuts (love cashews, pistachios & almonds!)
•   Stovetop popcorn (made with coconut oil...fiber packed & a great volume food!)


This week's Sunday grocery haul:
The haul below does not include the food bought for all of my boyfriends meals. I chose to show only what I also consume along with him. Although we eat the same dinners, his lunch/breakfeat meals vary).

Produce:
Zuchinni
Avocados
Tomatoes
Onion
Frozen mango
Frozen blueberries
Frozen strawberries
Butternut squash
Bananas
Cucumbers
Apples
Romaine
(already had - spring mix, kale, carrots, celery, lemons, limes, clementines, potatoes, pineapple & brustle sprouts at home)

Meat/Fish/Poultry:
Chicken breasts
Ground turkey
Salmon fillets
Canned tuna

Other:
Raw almond butter
Rice cakes
Fage greek yogurt
Unsweetened vanilla almond milk
Coconut oil cooking spray
Chick peas
Ginger kombucha
(already had - oatmeal/bran, nuts, peanut butter, ezekiel sprouted bread, vegan protein, cashew milk, oils & vinegars, hummus, etc meal components at home!)

As I said earlier, I try to buy most of my produce organic as long as it is in stock, and 99% of the time I buy organic meats. I have learned more over the past year how important organic is especially with meats due to the hormones and harmful substances inside the meat that cannot be washed off like so with produce. To me, it is worth the extra $ since your best investment is your health! Eat good = good health = longer life & less disease.

For more meal ideas scroll through my instagram, @stefliafit as all of the meals + recipes mentioned above are on there! Hope this helped some of you trying to meal prep or plan groceries for the week, as well as give some ideas to those who want to switch things up :)

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My take on "diet labels" & "cheat meals".
I strive for a healthy balanced lifestyle and I believe moderation is key in this. I do not cut out any food groups, I simply listen to my body and what it wants. I listen to what foods make me feel good and what ones make me feel bad. I choose to nourish my body with clean, whole foods instead of processed foods. Also, what works for one person may not work for another person. ( For example, one person may thrive off oatmeal in the morning, while it may make another person feel sick. Kale may be a superfood for one person, but cause stomach discomfort for another person. ) One person's healthy is not necessarily your healthy. Learn what works for YOU and own it! There is not one cookie-cutter way to be healthy. You do not need to be vegan, gluten-free, paleo, ect. in order to be "healthy". You actually do not have to have a label at all! Just live your best balanced, healthy lifestyle and you will do great. :)

Okay, I honestly dislike the term "cheat meal" and I do not do them. This is because my goal is to live balanced and with everything in moderation. I understand that planned cheats may work for some people, which is great, but not for me! I personally believe you can reach all of your goals and be a very healthy individual without planning cheat meals and without restricting yourself completely. When I do have cravings, which admittedly isn't very often, I will honor them. Simple as that! The truth is the more often you eat clean/healthy and stick to whole foods that nourish you, the less often you crave the other stuff. Plus, I have learned many ways to honor those cravings when they do strike, in a healthy way. There are healthy substitutes for literally anything your heart desires! Examples: (banana ice-cream, healthy or vegan blondies/muffins/brownies, dark chocolate, whole wheat homemade pizza, whole grain pasta, healthy nachos, homemade fries, ect.) I prefer to satisfy my cravings this way (half of the time) because it leaves me feeling better! Don't get me wrong, I absolutely still indulge in processed foods and "not-so-healthy" meals every once in a while, especially when special occasions & holidays come around! Sometimes in life these meals/treats are more often, while sometimes they are weeks apart. I just always keep moderation in mind and to not go over-board to the point where I feel sick. BALANCE is key. Restriction is no way to live your life. Find the balance that works for you & never let food hold you back from enjoying people/experiences/memories because life is short!