Start With A Grocery List

As I begin week three of my long term contract in Cincinnati, OH, I think it’s important to share how I keep my client on track with his weight loss goals. For me, it all starts with a weekly menu that turns into a grocery list. This list helps me organize the meals I will prepare for the week (I actually prepare them daily) and minimize food waste. I never have more than three days worth of ingredients in the refrigerator at any time. I use the freshest ingredients possible, so I visit the grocery store two to three times a week. 

Basil chicken and shrimp

Basil chicken and shrimp

  Here’s a peek at the grocery list for this weeks meal prep. Throughout the week, I'll visit the

  • Sea bass           Shrimp
  • Salmon             Chicken breast
  • Pork                 Jerk chicken
  • Scallops           Red snapper
  • Asparagus       Chicken sausage
  • Squash             Zucchini noodles
  • Cabbage          Broccoli
  • Eggs                Egg whites

healthiest store in town (Whole Foods aka Whole Paycheck) and create portion controlled, calorie counted, gourmet meals for my client.  I believe most people want to eat healthy, but struggle with the exorbitant cost of healthy food options. I would strongly encourage you to rethink your approach to grocery shopping and follow these four tips.

  1. Set a weekly budget. For a family of four, start with $75 per week. (This is a food budget, not toiletries/supplies)
  2. Look through weekly circulars and find out what’s on sale. Focus on meats, fruits, vegetables, rice and beans. 
  3. Create a weekly menu based on sale items from circulars. Then create a grocery list and only purchase what’s on your list. 
  4. Weigh and measure 4-6 oz for meat (per person), 1 cup for vegetables and fruits, 1/2 cup for beans and rice. This cuts down on food waste and helps portion control meals, instead of super sizing portions. 

Chef Courtney Brown’s meal prep images