The quality of your nutrition starts before you step into the kitchen—it begins in the grocery store. Here's how to shop strategically:

Shop the Perimeter First

Whole foods live on the outer edges of the store. Start with produce, lean proteins, and dairy before venturing into center aisles.

Build Your Cart Around Protein

Protein is the foundation of performance nutrition. Stock up on:

• Lean meats (chicken breast, turkey, lean beef)
• Fish and seafood (salmon, tuna, shrimp)
• Eggs and egg whites
• Greek yogurt and cottage cheese
• Quality protein powder for convenience

Load Up on Vegetables

Fill half your cart with colorful, nutrient-dense vegetables. Fresh, frozen, or pre-cut—whatever keeps you consistent.

Choose Smart Carbohydrates

Select carbs that provide sustained energy:

• Sweet potatoes and regular potatoes
• Rice (white or brown based on preference)
• Oats and quinoa
• Fruits for micronutrients and fiber

Don't Fear Healthy Fats

Include sources like avocados, olive oil, nuts, seeds, and fatty fish to support hormones and recovery.