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Progress not Perfection

Nutrition Tips + Shopping List

Did you know that food and nutrition are of the utmost importance when it
comes to health, fat loss and strength goals?

Here are a few of my top nutrition tips as well as a shopping list to print out
and take with you next time you hit up the grocery store!

Progress not Perfection Tips

stacey@staceyschaedler.com
TOP NUTRITION TIPS
1. Drink your water! (add lemon, lime or other fruit for some flavor)

2. Think of all that you CAN eat rather than what you CAN’T eat. Use the fol-
lowing list for 80-85% of the food you eat and you are golden! The other
15-25% can be foods not on this list… LIVE A LITTLE!

3. Learn what foods represent which macronutrients.

4. Keep it simple. (Each meal and snack should comprise of a protein, fat
and carbohydrate.)

5. You don’t have to eat what you don’t like. At the same time it’s always an
adventure to try new things!

6. Get rid of the idea of breakfast/ lunch/ dinner foods. It’s all food and it
can be eaten at anytime!

*Great post to review planning meals.

http://www.staceyschaedler.com/food-versus-exercise/

**Great post on my favorite protein powder recommendations.

http://www.staceyschaedler.com/protein-powders/

stacey@staceyschaedler.com
SHOPPING LISt
Protein
Grass fed beef, bison, buffalo
Organic Chicken, turkey
Wild salmon, halibut, cod, tilapia, mahi-mahi, tuna
Whole eggs
Egg whites
Greek yogurt
Full fat cottage cheese
Chicken + turkey sausage
Protein powder (link to my favorites)

Healthy Fats
Coconut oil
Avocados
Chia Seeds
Hemp Seeds
Flax oil, meal, seeds
Dry roasted almond packets
Olive oil
Nut butter (cashew, pecan, almond, peanut butter)
Wild Salmon (also a protein)

stacey@staceyschaedler.com
SHOPPING LISt
Carbohydrates (Non-Starchy)
Broccoli Eggplant
Kale Red, green and yellow peppers
Spinach Cucumbers
Asparagus Carrots
Brussels sprouts Cauliflower
Green Beans Green apples
Zucchini Berries (blueberries, raspberries,
Yellow Squash blackberries, strawberries)
Lettuce varieties Grapefruit
Swiss Chard Bananas
Tomatoes Mangos

FRESH AND FROZEN ARE GREAT OPTIONS

STAY AWAY FROM CANNED+ DRIED VEGGIES/FRUITS!

Think of your favorite fruits + vegetables and pick those! I love Trader
Joe’s because not all of us have access to farm fresh foods year round
and many of us are strapped for time so precut veggies are the bomb!
Frozen organic fruits are great for smoothies and a great addition to
Greek yogurt or cottage cheese + they last longer!

stacey@staceyschaedler.com
SHOPPING LISt
Carbohydrates
White Rice
Potatoes
Sweet Potatoes
Pumpkin
Spaghetti Squash
Eziekel or Food for Life rice bread
Brown rice tortillas
Quinoa
Rice cereal
Oatmeal
Beans
Plantain chips J

Great seasonings to spice up your real food options!

Sea Salt, black pepper, ginger, red chili pepper flakes, cayenne pepper, turmer-
ic, curry, paprika, garlic powder, basil, rosemary, cumin, oregano.

Beverages
Take time to find some great red, green and black teas you enjoy in addition
to amazing coffee!
Add almond milk/ whole milk/cream as you like.
Stevia is a great sweetener should you need one!

stacey@staceyschaedler.com