How To Build a Healthy Meal

The grocery store is an intimidating place unless you know EXACTLY what you are looking for. And let’s be honest, most of us are winging it! Go to the grocery with a list, a plan, and a timeline so that you can get in and get out. This will leave zero time for contemplating whether or not you should buy the chips and cookies that are staring you in the face.

Start by cleaning out your fridge, freezer, and pantry. If you have not used or eaten it in the past 2 months, GET RID OF IT! If it’s a treat you are saving for a day to “reward” yourself, GET RID OF IT! You will be able to find the appropriate treat when the time comes, I promise. Next, sit down and make three lists - one with all the proteins you enjoy, one with healthy carbs you enjoy, and one with the healthy fats. Take this list with you to the grocery store and add to it when you find something you like!

Now it’s time to make your grocery list. I use the rule of 3’s when thinking about meals. You are going to buy 3 proteins, 3 carbs, and 3 fats. Then pick 1 of each and combine for a meal, for a total of 3 meals per grocery store trip. You can obviously buy more and cut back on the grocery store trips, but I like keeping it simple.

Lastly, don’t forget the spices, seasonings, and sauces. I cannot stress how important it is to READ THE LABELS on these items. The less ingredients, the better. You want to be able to know everything on the ingredient list. If you don’t know what it is right away, don’t buy it. Look out for hidden sugar (it has a lot of secret names!), and different types of flour (it’s best if it says gluten free). Trader Joe’s is a great place to start when looking for new spices, as well as anything by Primal Kitchen or Tessemae’s.

Here is a sample Grocery List that will give you a three different meals and maybe even some leftovers!

Grocery List:

Proteins

2 lb Chicken (boneless, skinless)

1 lb Shrimp (peeled, deveined)

Veggies

1 Bunch of Kale

4 Heads of Broccoli

1 Bulb of Garlic

1 Yellow Onion

5 Large Carrots

1 Box of Spinach Spring Mix

Fruit

1 Avocado

1 Box of Strawberries

1 Box of Blueberries

1 Green Apple

Spices & Seasoning & Fats

Butter/Olive Oil/Ghee

Curry Powder

Chicken Broth (2 cups)

1 Can Full Fat Coconut Milk

Honey

Salt and Pepper

Coconut Aminos

Balsamic Dressing (No sugar or gluten)

Meal #1 / Indian Curry Soup

  • 2 tablespoons Butter or Ghee

  • 1 Yellow Onion, diced

  • 2 Carrots, chopped

  • 1 lb Chicken breast, cubed

  • 2 Garlic cloves, minced

  • 2 tablespoons Curry Powder

  • 2 Cups Chicken Broth

  • 1 can Full Fat Coconut Milk

  • 1 tablespoon Honey

  • Salt and Pepper to taste

  • 1 Green Apple, diced

Instructions

1. Place a large soup put over medium heat. Add butter or ghee with the onion and carrot, and sauce until onion becomes translucent, about 5 minutes. Add chicken and garlic, cook until chicken is no longer pink, about 8 minutes. Add curry powder and cook for another 3 minutes.

2. Add chicken broth, coconut milk, honey, salt and pepper, and green apple. Mix to combine and let simmer for 15 minutes.

3. Once the soup has reduced by about 1/3, let it cool and serve in bowls!

Meal #2 / Shrimp and Broccoli

  • 4 tablespoons Butter or Ghee

  • 1 lb Shrimp

  • 2 Garlic cloves, minced

  • 4 Broccoli heads, chopped

  • 1/4 Cup Coconut Aminos

  • Salt and Pepper to taste

Instructions

1. Place a saute pan over light/medium heat. Add butter and 1 clove of garlic to the pan. Once butter is visibly warm, add shrimp and cook on each side for two minutes. Shrimp will be in the pan for a total of about four minutes. Once shrimp looks pink, remove from the pan and put them on a plate.

2. Rinse out the sauce pan. Place pan on medium heat and add 2 tablespoons of butter or ghee. Once butter is warm, add one minced clove of garlic and sauté for two minutes. Add 4 heads of chopped broccoli, cover with a lid, and sauté until soft, about 8-10 minutes.

3. Plate shrimp and broccoli together and serve!

Meal #3 / Chicken and Veggie Salad

  • 1 tablespoon Olive Oil

  • 1 lb Chicken breast (whole or cubed)

  • 1 box Spinach Spring Mix

  • 3 Carrots, chopped

  • 1 Avocado

  • Strawberries and Blueberries

  • 1/3 Cup Coconut Aminos

  • Salt and Pepper to taste

Instructions

1. Place a pan over medium heat, add olive oil and chicken (can be whole or cubed depending on how you like it). Add coconut aminos and salt and pepper to taste, cook until the chicken is no longer pink.

2. Create your salad however you see fit! Place spinach spring mix in a large bowl, add carrots, avocado, blueberries, strawberries, and lay cooked chicken on top. Add balsamic dressing to taste and enjoy!

Have fun at the grocery store and cooking!
Coach Emily 

Park Roberts