TRUTH: You are only as healthy as your last trip to the grocery store.
If you don’t have food in your house to make quick meals, you will either just snack throughout the day or dine out, both of which tend not to be well-balanced options.
A key word here is QUICK. There’s a misconception that “meal planning & shopping” have to be hard, take too much time, or that you have to know how to cook. And none of that is true. You really can eat well (and enjoy it!) just by having some basics stocked.
I help clients create what I call a BARE BONES GROCERY LIST. This is a simple list of foods to stock every week to have easy balanced meals. Having a standard weekly list of basic buys saves so much time planning/shopping! Plus there’s less overbuying & less waste. Below is an example of my BARE BONES GROCERY LIST.
BARE BONES GROCERY LIST: a list of basic, essential foods to stock each week to have no-fuss, healthy meals.
BARE BONES GROCERY LIST
✅ Frozen mixed berries
✅ Washed greens (spinach, watercress, baby kale)
✅ Flaxseeds (ground)
✅ Plant milk (unsweetened)
✅ Plant protein powder
✅ Salad kits
✅ Chicken
✅ Canned tuna/salmon
✅ Whole grain sprouted bread or tortillas
✅ Eggs
✅ Avocado
✅ Cheese (cheddar, parm)
✅ Frozen quinoa
✅ Bean-based pasta
✅ Jarred marinara (no-added-sugar)
✅ Canned beans (garbanzo, black)
✅ Greek yogurt (plain 2%)
✅ Dark chocolate chips
✅ Mixed nuts
✅ Apples
With those basic items, you can “mix & match” a bunch of different quick meals such as…
Breakfast:
– “Protein & Greens” Smoothie
– Egg & Greens Avocado Toast
– Cheddar & Kale Egg Bites
Lunch:
– Salad Kit w/ Chicken
– Tuna & Greens Wrap
Dinner:
– Kale Fried Quinoa (my take on fried rice)
– Quinoa Burrito Bowl
– Black Bean & Guac Tacos
– Chicken Parm & Salad
– Parm & Spinach Pasta
Snack:
– Mixed Nuts & Apple
Dessert:
– Greek Yogurt & Chocolate Chips
– Greek Yogurt & Berry “Nice” Cream
👉 Feel free to use my exact list above this week & see how it goes for you. Or if you want some help creating your own BARE BONES GROCERY LIST, schedule a session with me and I’ll help you! xoxo DJB
