Bodybuilder's Grocery List

**basskiller** · 03-22-2013, 12:42 PM

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)

Basskiller's 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

**HFO3** · 03-22-2013, 01:28 PM

Great Post, I believe this to be most people's biggest issue, "what can I eat?" I can tell you it definitely used to be mine!

**Sherk** · 03-22-2013, 01:44 PM

Same here. After meeting and hanging out with some people who have been hitting the stage since I was in junior high I have learned so much. My most asked question to them was about nutrition and what can I eat? How can I change flavors without making it unhealthy. One of them gave me a grocery list that is very close to the one posted. He also had his wife make me a recipe book which has changed my ways of not caring for cheat meals anymore. Well except frozen yogurt. Great post. Some people can take a lot from that list.

**HFO3** · 03-23-2013, 03:29 AM

This would make a nice sticky, great info to everyday questions! Powers that be

?

**Sherk** · 03-23-2013, 12:26 PM

Originally Posted by HFO3

This would make a nice sticky, great info to everyday questions! Powers that be

?

Couldn't agree more.

**AcE001** · 04-02-2013, 04:20 PM

That is a great list! I struggle keeping a variety of different meals. I know what to eat but I get burned out eating the same things over and over. I wish someone made and sold a recipe book..

**dieseljimmy** · 04-02-2013, 04:36 PM

Bookmarked for future use

**SheriV** · 04-02-2013, 04:52 PM

I'll post of some amazing recipes later on that are BB friendly

**Montego** · 04-02-2013, 06:28 PM

Originally Posted by SheriV

I'll post of some amazing recipes later on that are BB friendly

Food! I'm running low on ideas so subbed to this for sure.

**SheriV** · 04-03-2013, 01:39 PM

heres one I love

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

**Powermaster** · 04-04-2013, 07:17 AM

Good list and a great start but mostly useless if you don't eat in the right proportions and at the wrong times.

**SheriV** · 04-04-2013, 09:45 AM

agreed
things go much smoother for me if Im careful about nutrient timing

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