Top 5 Things You Should Be Buying Each Week: Weekly Grocery Must-Haves
As a nutritionist who lost 150 lbs naturally (and has helped countless others do the same), let me tell you—your results start in your grocery cart.
You don’t need to meal prep like a chef or live on chicken and rice. You just need to buy foods you actually like and that keep your meals easy, high in protein, and satisfying.
Here are 5 things to buy every week if you want to feel full, have energy, and make progress with fat loss or strength goals — without making it your full-time job:
1. Lean Proteins (Ready to Go)
→ Rotisserie chicken, deli turkey, Greek yogurt, eggs, tuna pouches.
✅ Aim for 30–40g per meal. Protein supports fat loss, muscle, and feeling full — without the constant hunger or cravings.
2. Frozen Veggies (Microwave Friendly)
→ Broccoli, green beans, stir-fry mixes, riced cauliflower
✅ Helps with fiber, fullness, and volume — without chopping and prepping.
3. Quick Carbs (Single Ingredient)
→ Microwavable rice, oats, fruit, sweet potatoes
✅ Carbs fuel workouts, support hormone balance, and help you stay consistent.
4. Healthy Fats (Portion Friendly)
→ Olive oil spray, avocado, almonds, peanut butter
✅ Fats help you feel full, support hormone health, and add flavor.
5. Flavor Lifesavers
→ Salsa, mustard, hot sauce, spices, light dressings
✅ Because if it tastes good, you’re way more likely to stick with it.
Here’s how I use it in real life 👇
🥗 Rotisserie Chicken Bowl:
4 oz rotisserie chicken
½ cup microwavable rice
1 cup frozen broccoli (microwaved)
Drizzle with hot sauce + light ranch
🥪 Deli Turkey Wrap:
Low-carb tortilla
4 oz deli turkey
Mustard, pickles, lettuce, shredded cheese
Side of fruit or almonds
Consistency beats perfection. Buy the same simple foods on repeat, mix and match, and you’ll actually stick with it.
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