Bodybuilders Grocery List

[Montego1]

Saw this and thought I would share it with you guys.

Bodybuilder's Grocery List

PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken


COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)


FIBROUS CARBS
Green Leafy Lettuce
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT
bananas
apples
grapefruit
peaches
strawberries
blueberries
raspberries
lemons
limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil


DAIRY AND EGGS
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)



Another Updated list

Beverages
Bottled water
100% fruit juices: orange, apple, grapefruit
Tomato juice
V8 juice
Diet soda
Coffee
Tea


Breads
Bagels
English muffins
Pizza crust
Rolls
Sourdough bread
Tortillas (low-fat)
Whole-wheat bread
Whole-wheat pita bread

Canned Goods
Tuna
Salmon
Black beans
Kidney beans
Lima beans
Garbanzo beans
Green beans
Peas
Spinach
Tomatoes
Soup (low-fat, low-sodium)
Broth
Pineapple
Peaches
Pears
Applesauce (unsweetened)
Tomato sauce


Cereals
Cheerios
Oatmeal
Raisin Bran
Shredded Wheat
Wheat Chex
Other whole-grain cereals



Condiments
Balsaimc Vinegar
Chives
Chopped Vegetables (green peppers, onions, tomatoes)
Garlic
Honey
Horseradish
Lemon Juice
Low-fat salad dressings
Mustard
Non-fat Mayonaisse
Pepper
Salsa
Vinegars
Wasabi

Condiments to use Only in Moderation
Canola
Flaxseed
Italian Dressing
Mustard
Mayonnaise (Fat-free)
Olive Oil
Salsas (Oil Based)
Soy Sauce

Condiments to use Sparingly
Cocoa Butter
Cooking Oil Sprays
Cottonseed Oil
Garlic Salt
Onion Salt
Ketchup
Mustard (Regular)
Palm Oil
Salt
Soy Sauce

Condiments to Avoid
Butter
Coconut Oil
Lard
Margarine (Regular)
Mayonnaise
Palm Kernel Oil
Vegetable Shortening



Dairy Products / Eggs
Cheese
Cottage cheese
Ricotta cheese
Egg whites (great protein source)
Egg substitute
Light margarine
Milk
Sour cream
Tofu
Yogurt


Frozen Foods
Strawberries
Blueberries
Peaches
Orange juice
Fruit juice bars
Asparagus
Broccoli
Soybeans
Other vegetables
Cooked frozen shrimp
One-package meals
Healthy frozen dinners


Fruits
Apples
Avocados
Bananas
Cantaloupe
Pears
Plums
Graps
Kiwi fruit
Apricots
Nectarines
Peaches
Berries
Oranges
Grapefruit


Meat / Poultry & Fish
Chicken breast
Precooked chicken strips
Beef pot roast
Round steak
Pork tenderloin
Lean ground beef
Lean ground turkey
Turkey breast fillets
Fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper)
Scallops
Venison
Canadian-style bacon
Leg of lamb
Lean ham
Lean deli meats


Nuts
Almonds
Brazil Nuts
Cashews
Hazelnuts
Macademia Nuts
Peanuts
Pecans
Pine Nuts
Pistachio Nuts
Walnuts, black


Pasta & Sauce
Spaghetti
Macaroni
Noodles
Nonfat pasta sauce


Snacks
Whole-wheat pretzels
Low-fat chips
Popcorn
Rice cakes
Whole-wheat crackers
Sherbet
Energy Bars
High Protein Bars
Low Carb Bars
Soy Nutrition Bars
Well Balanced Bars


Staples
Peanut butter
Almonds
Walnuts
Brown rice
White rice
Wild rice
Flour
Bulgur
Couscous
Wheat germ
Lentils
Dry beans
Dry split peas
Garlic powder
Imitation butter flavoring
Cajun spices
Mexican spices
Spices & flavoring
Vanilla flavoring
Sugar-free sweetener
Canola oil
Olive oil
Cooking spray
Raisins and other dried fruit
Flaxseeds


Vegetables
Asparagus
Artichokes
Bell peppers: Red and green
Broccoli
Cauliflower
Brussels sprouts
Carrots
Celery
Corn
Eggplant
Peas
Green beans
Lettuce
Cabbage
Collard greens
Salad mix
Spinach
Tomatoes
Mushrooms
Cucombers
Onions
Green Onions
Potatoes
Sweet Potatoes
Zucchini and other squash
Garlic

 

[EatMoar]

Ostrich habahahahahah why?!

 

[Montego1]

Everybody needs a little variety and ostrich eggs are amazing

 

[Montego1]

Yeah I saw this earlier and book marked it. Always good to have extra food options

 

[Wocheezy]

Any specific reason why coconut oil is on the avoid list? I was under the impression that virgin coconut oil was a healthy source of lauric acid and MCTS.

 

[mikeg313]

Ostrich habahahahahah why?!

Ostrich is very lean and tasty. There's an ostrich farm just south of Phoenix you can get fresh bird from for those in AZ. Should sticky this grocery list.

 

[threeFs]

Any specific reason why coconut oil is on the avoid list? I was under the impression that virgin coconut oil was a healthy source of lauric acid and MCTS.

While I'm with you on this, there is no author. Hence, taken with a grain of salt and modified to each his own. And for the lard...I cook bacon and save the grease in a rocks glass, cook my eggs in it.

 

[Montego1]

Yeah I dunno who the author was but it wasn't me

 

[threeFs]

Yeah I dunno who the author was but it wasn't me

All good Trapzilla

 

[Montego1]

1lb lean turkey sausage, browned but not cooked all the way through
sliced up, put in the bottom of a caserole dish that sprayed with olive oil cooking spray
1 medium onion chopped and sauted with 3 garlic cloves minced and sauted..saute until slightly golden colored

3 medium zucchinis or green squash sliced into 1/4 inch slices and a 1 1/2 c sliced mushrooms (I usually use portabellas) thrown onto the sauted onions and garlic...
what you're basically doing here is depleting some of the water in the zucchini and mushrooms...so a few minutes on these (tops 5)

in a blender mix 2 cups of cottage cheese and two whole omega3 eggs, blend until smooth

throw half the zucchinis/onion/garlic/mushrooms over the sausage then pour the smoothed cottage cheese and egg mixture over there
put the other half of the vegetables on top

sprinkle with 1/2c shredded mozz-part skim

bake for 35-40 min at 350 degrees

makes 3 servings at aprox 609 cals , 77g protein, 16g carbs, 25g fat some of these are healthy fats


this is delicious, filling and looks lovely

 

[Jiigzz]

Buuter and coconut oil are both amazing health foods..

 

[Jiigzz]

Also, why the emphasis on low fat? I think this is a rather outdated list, but still a good general source.

 

[Montego1]

Also, why the emphasis on low fat? I think this is a rather outdated list, but still a good general source.

Like I said.....I just found it and thought it was neat.

 

[Jiigzz]

Like I said.....I just found it and thought it was neat.

I know, just saying

 

[l1fterp1nk]

If it matters to anyone you can get liquid aminos which taste pretty much the same as soy sauce, minus of course the soy!

 

[Montego1]

If it matters to anyone you can get liquid aminos which taste pretty much the same as soy sauce, minus of course the soy!

Bought some of these the other day. Nice alternative.

 

[hubbabubba]

1lb lean turkey sausage, browned but not cooked all the way through
sliced up, put in the bottom of a caserole dish that sprayed with olive oil cooking spray
1 medium onion chopped and sauted with 3 garlic cloves minced and sauted..saute until slightly golden colored

3 medium zucchinis or green squash sliced into 1/4 inch slices and a 1 1/2 c sliced mushrooms (I usually use portabellas) thrown onto the sauted onions and garlic...
what you're basically doing here is depleting some of the water in the zucchini and mushrooms...so a few minutes on these (tops 5)

in a blender mix 2 cups of cottage cheese and two whole omega3 eggs, blend until smooth

throw half the zucchinis/onion/garlic/mushrooms over the sausage then pour the smoothed cottage cheese and egg mixture over there
put the other half of the vegetables on top

sprinkle with 1/2c shredded mozz-part skim

bake for 35-40 min at 350 degrees

makes 3 servings at aprox 609 cals , 77g protein, 16g carbs, 25g fat some of these are healthy fats

this is delicious, filling and looks lovely

Wow, I have most of these ingredients right now! Looks delicious. This is getting made tonight for tomorrow. Thanks for sharing!

 

[michelle82]

Saw this and thought I would share it with you guys.

Bodybuilder's Grocery List

PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken

COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS
Green Leafy Lettuce
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT
bananas
apples
grapefruit
peaches
strawberries
blueberries
raspberries
lemons
limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water

CONDIMENTS & SPICES
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

Another Updated list

Beverages
Bottled water
100% fruit juices: orange, apple, grapefruit
Tomato juice
V8 juice
Diet soda
Coffee
Tea

Breads
Bagels
English muffins
Pizza crust
Rolls
Sourdough bread
Tortillas (low-fat)
Whole-wheat bread
Whole-wheat pita bread

Canned Goods
Tuna
Salmon
Black beans
Kidney beans
Lima beans
Garbanzo beans
Green beans
Peas
Spinach
Tomatoes
Soup (low-fat, low-sodium)
Broth
Pineapple
Peaches
Pears
Applesauce (unsweetened)
Tomato sauce

Cereals
Cheerios
Oatmeal
Raisin Bran
Shredded Wheat
Wheat Chex
Other whole-grain cereals

Condiments
Balsaimc Vinegar
Chives
Chopped Vegetables (green peppers, onions, tomatoes)
Garlic
Honey
Horseradish
Lemon Juice
Low-fat salad dressings
Mustard
Non-fat Mayonaisse
Pepper
Salsa
Vinegars
Wasabi

Condiments to use Only in Moderation
Canola
Flaxseed
Italian Dressing
Mustard
Mayonnaise (Fat-free)
Olive Oil
Salsas (Oil Based)
Soy Sauce

Condiments to use Sparingly
Cocoa Butter
Cooking Oil Sprays
Cottonseed Oil
Garlic Salt
Onion Salt
Ketchup
Mustard (Regular)
Palm Oil
Salt
Soy Sauce

Condiments to Avoid
Butter
Coconut Oil
Lard
Margarine (Regular)
Mayonnaise
Palm Kernel Oil
Vegetable Shortening

Dairy Products / Eggs
Cheese
Cottage cheese
Ricotta cheese
Egg whites (great protein source)
Egg substitute
Light margarine
Milk
Sour cream
Tofu
Yogurt

Frozen Foods
Strawberries
Blueberries
Peaches
Orange juice
Fruit juice bars
Asparagus
Broccoli
Soybeans
Other vegetables
Cooked frozen shrimp
One-package meals
Healthy frozen dinners

Fruits
Apples
Avocados
Bananas
Cantaloupe
Pears
Plums
Graps
Kiwi fruit
Apricots
Nectarines
Peaches
Berries
Oranges
Grapefruit

Meat / Poultry & Fish
Chicken breast
Precooked chicken strips
Beef pot roast
Round steak
Pork tenderloin
Lean ground beef
Lean ground turkey
Turkey breast fillets
Fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper)
Scallops
Venison
Canadian-style bacon
Leg of lamb
Lean ham
Lean deli meats

Nuts
Almonds
Brazil Nuts
Cashews
Hazelnuts
Macademia Nuts
Peanuts
Pecans
Pine Nuts
Pistachio Nuts
Walnuts, black

Pasta & Sauce
Spaghetti
Macaroni
Noodles
Nonfat pasta sauce

Snacks
Whole-wheat pretzels
Low-fat chips
Popcorn
Rice cakes
Whole-wheat crackers
Sherbet
Energy Bars
High Protein Bars
Low Carb Bars
Soy Nutrition Bars
Well Balanced Bars

Staples
Peanut butter
Almonds
Walnuts
Brown rice
White rice
Wild rice
Flour
Bulgur
Couscous
Wheat germ
Lentils
Dry beans
Dry split peas
Garlic powder
Imitation butter flavoring
Cajun spices
Mexican spices
Spices & flavoring
Vanilla flavoring
Sugar-free sweetener
Canola oil
Olive oil
Cooking spray
Raisins and other dried fruit
Flaxseeds

Vegetables
Asparagus
Artichokes
Bell peppers: Red and green
Broccoli
Cauliflower
Brussels sprouts
Carrots
Celery
Corn
Eggplant
Peas
Green beans
Lettuce
Cabbage
Collard greens
Salad mix
Spinach
Tomatoes
Mushrooms
Cucombers
Onions
Green Onions
Potatoes
Sweet Potatoes
Zucchini and other squash
Garlic

Thanks Montego1. I showed this to my husband and I wrote it down and put in on the freezer door. Our diet right now is very basic, high protein low to moderate carbs, low fat. My meal plan pretty much stays the same, but this Bb ers grocery lost will be helpful sometime in the future. Thanks for sharing!!

 

[threeFs]

If it matters to anyone you can get liquid aminos which taste pretty much the same as soy sauce, minus of course the soy!

First of all, liquid aminos ARE soy.
Second, soy is absolute fail.

 

[threeFs]

further reading on soy and soy proteins

http://www.marksdailyapple.com/forum/thread66079.html
http://articles.mercola.com/sites/articles/archive/2010/09/18/soy-can-damage-your-health.aspx

 

[Jiigzz]

Thanks Montego1. I showed this to my husband and I wrote it down and put in on the freezer door. Our diet right now is very basic, high protein low to moderate carbs, low fat. My meal plan pretty much stays the same, but this Bb ers grocery lost will be helpful sometime in the future. Thanks for sharing!!

Should be moderate fats.. if you lower fats and carbs, your just using the protein for energy.. an expensive waste and highly ineffecient.

 

[puccah8808]

Ughhhh... I soooo needed this list! Thank you!

 

[michelle82]

Should be moderate fats.. if you lower fats and carbs, your just using the protein for energy.. an expensive waste and highly ineffecient.

Ooops my bad I meant moderate to low fats too!

 

[l1fterp1nk]

First of all, liquid aminos ARE soy.
Second, soy is absolute fail.

Dang, your right! Wow I'm stupid!