After reading several articles, you are ready to take the next step, but what is that next step? What should you buy this weekend to start out on the right track with your eating? We have put together the pillarMD grocery list as a starting point to help you know what to buy. The pillarMD grocery list is organized in categories that you would typically find in the grocery store, so take a look, print it out, or pull it up on your phone while you're shopping.
After the shopping list we have a few meal examples as well to give you ideas and inspiration on what to cook.
Meal Examples
Breakfast:
Classic breakfast: eggs, bacon, avocado, tomato
Omelet: eggs with any of the following: mushrooms, onions, spinach, tomatoes, diced ham, bacon, steak, peppers
Make ahead: bacon, egg, and cheese “muffins”
On the go: bun less breakfast sandwiches, egg bites, pillarMD meal replacement bar
Lunch/Dinner:
Taco Salad: lettuce, ground beef, hot sauce, sour cream, jalapeños, cheese (no chips)
Steakhouse salad: steak, wedge of lettuce, blue cheese, ranch dressing, bacon, tomatoes
Devilled eggs: eggs, mayo, mustard, paprika, pickles, salt/pepper
Chicken Caesar salad: romaine lettuce, Caesar dressing, parmesan cheese
Bento box: nut butter, veggies, berries, cheese, meat stick/jerky, hard boiled egg
Grilled chicken or steak with veggies
Slow cooker or instant pot meats like pot roast, ribs, brisket
Shrimp and cauliflower rice
Caprese salad: tomatoes, mozzarella, balsamic vinegar, basil, salt/pepper
Make ahead: Egg salad (eggs, mayo, mustard, pickles, salt/pepper), Chicken salad (chicken, mayo, mustard, pickles, salt/pepper)
On the go: Caesar salad bag kit (don’t use croutons), bunless burgers, pillarMD meal Replacement bar
“Snack” items (try to eat with meals or immediately after meals instead of snacking throughout the day):
Nuts
Cheese
Veggies with ranch dressing
Dark chocolate (more than 70% cocoa)
Berries with whipped cream
On the go: pre-packaged protein packs, pillarMD meal replacement bar
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