Before you begin worrying about portion size and protein/carb/fat requirements we recommend these simple and difficult steps:
Focus first on food quality.
Shop the perimeter of the grocery store.
Buy fresh fruit, vegetables, and meat.
Buy frozen vegetables and meat when you must.
Only venture down the aisles for a few select things like nuts, beans, canned tuna, olives, etc. The aisles are generally one big, processed, nutritionally worthless carb-fest. If you need more than those 70 words then read on.
Because real, healthy food spoils, this type of shopping will require more frequent trips to the grocery store. However, you’ll be buying fewer groceries on each trip. Furthermore, your number of stops in the grocery store will be greatly reduced. The amount of thinking required to plan meals is also greatly reduced. No more debating on whether you want the “ultra creamy” mashed potatoes or the “homestyle crunchy” version. You don’t want either of them. Just buy some fruits, vegetables, and lean meat from the perimeter instead.
You also don’t have to completely convert to this method all at once, or ever completely convert. Your results will be in line with your conversion.
Little change = high comfort factor = little results
Lots of change = low comfort factor = lots of results
This type of grocery shopping is also more expensive than what you may be accustomed to. Fresh flora and fauna that spoil quickly (because they are real food) simply cost more than things that can be stored in sacks and boxes in a non-climate controlled environment and somehow still be edible months after production. If you are on a tight budget, then start with frozen meats, fruits, and vegetables. These are still very good choices, but less expensive than fresh ingredients. Even by starting with frozen foods, your grocery bill will undoubtedly increase. Everyone has to decide for himself/herself whether eating this way is worth the costs. We have decided that it is unequivocally worth the costs. Sure, processed sandwiches only cost 65% as much as wholesome foods, but I am not willing to eat unhealthy sandwiches when I have better options available. We’ll make cuts in other areas of our budget, but an area that helps determine the quality and duration of our short time on this earth is not a place we choose to skimp.
PROTEIN: Chicken, beef, salmon, tilapia, lamb, goat,
FRUIT: Apples, grapes, pears, strawberries,
VEGGIES: Asparagus, broccoli, cauliflower, carrots, spinach,
HEALTHY FATS: Avocados, olives, cashews, peanuts, and macadamia nuts.