Back to List
Previous Article:
The Zombie Survival Workout!
Next Article:
Five Must Do Glute Exercises

Healthy Shopping List For Life!

Complete Grocery Shopping List Whether You Are Off-Season or Competing!

Posted by BodiesByTim - October 28th, 2013

Eating healthy is important whether you’re in Competition Prep or in Off-Season. Here is a great list of items you can find at your local grocery store to ensure you will be in peak condition all year long!

Image title

Proteins – In this category, it is important to include lean/low fat sources to build clean and dense muscle!

  • Boneless, Skinless Chicken Breast
  • Tuna (Water Packed), or White Meat Chicken (Water Packed)
  • Fish (Tilapia, Cod, Halibut, and on occasion Salmon and Sea Bass)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Buffalo Steak (Lean)
  • Protein Powder (Lactose free)
  • 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% Lean Ground Round)
  • Extra Lean Ground Turkey, Turkey Breast Slices or Cutlets (Fresh Meat not Deli Cuts)

Complex Carbs – When picking from this group, I always delete all forms of bread and pasta when in prep. Otherwise, all of these I consider being attractive choices to produce good energy to help get you through the day.

  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (Pinto, Black, Kidney)
  • Oat Bran Cereal (watch Sugar, less than 6 grams)
  • Brown Rice
  • Ezekiel Bread (Frozen Healthy Section of Kroger’s or Whole Foods)
  • Farina (Cream of Wheat from Box)
  • Multigrain Hot Cereal
  • Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  • Rice (Jasmine, Basmati, Arborio, Wild, Brown)
  • Potatoes (Red, Baking, New)
  • Kashi Low Sugar Cereals (less than 6 grams of sugar)
  • Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for
  • Carbdown Flatbread (Wal-Mart)
  • Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  • Whole Wheat Tortillas (Food for Life Brand)
  • Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables – I would hope we all include at least 15g-20g of fiber per day in our diets. This will help a lot with weight loss, digestion and curbing appetite.  A great rule of thumb is: fresh first, frozen second, and canned should be your last choice.

  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Mushrooms
  • Pickles
  • Cabbage
  • Sprouts
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash (my fav)
  • Pumpkin

Fruit – I know for a lot of us, we eliminate all fruit from diet during prep. This is ok, but I would highly suggest adding an antioxidant supplement to the mix. When in off- season, it is important to keep your “Free Radicals” to a minimum. Doing this will aid in better sleep and strengthens the immune system.

  • Berries (Blueberries and Raspberries)
  • Lemons or Limes
  • Melons (not Watermelon)
  • Grapefruit
  • Apples
  • Dates
  • Strawberries
  • Oranges
  • Eat bananas, Grapes, Peaches or Plums Sparingly (lots of natural sugar)
  • No Dried Fruits, including Raisins (loaded with sugar)

Healthy Fats – Having plenty of “Poly” and “Mono” unsaturated Fats in your diet is very important. Fat acts as a transport to carry nutrients to all parts of our body. Sounds funny, but you actually need fat to lose fat.

  • Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  • Olive Oil or Safflower Oil
  • Nuts (Peanuts, Almonds)
  • Flaxseed Oil
  • Avocado

Dairy & Eggs – Eating from this group is you must be cautious. While most of these items work well to promote size and aid digestion, you will want to look out for high levels of sugar and fat. In Prep, I usually eliminate all dairies except Greek yogurt.

  • Low-fat or Fat-free Cottage Cheese
  • Eggs
  • Low or Non-Fat Milk (eat dairy only occasionally)
  • Non-Fat Yogurt (look for low sugar only)
  • Fat Free String Cheese
  • Fat Free Cream Cheese

Beverages – Water will always be your best choice, but for those of us looking for a brief alternative, here are a few safe suggestions

  • Bottled Water
  • Iced Tea (decaf)
  • Coffee (decaf)
  • Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

Condiments & Misc. – The “Evil” group. Even though most condiments are hazardous to your prep or diet, it is important to know about the ones that can be used on occasion to flavor things up a bit.

  • Fat Free Mayonnaise (on occasion)
  • Ketchup (Heinz One Carb Brand only)
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Balsamic or Raspberry Vinaigrette (Farm Grove)
  • Salsa or Fresh Pico De Gallo
  • Splenda
  • Steak Sauce
  • Sugar Free or Low Carb Ketchup
  • Sugar Free Maple Syrup
  • Sugar Free Jelly (Polaner or Smuckers)
  • Chili Paste
  • Tomato Paste (Low Sugar)
  • Mustard (Yellow or Dijon)
  • Extracts (Vanilla, Almond, etc)
  • Low Sodium Fat Free Beef or Fat Free Chicken Broth
  • Plain or Reduced Sodium Tomatoes Sauce, Puree, Paste (look for low sugar)
  • Worcestershire Sauce
  • Fat Free Cooking Spray
  • Sugar Free Applesauce for Baking

Herbs & Spices – Great additions to any meal! Most of these will make you think twice about it being too difficult to eat the same meals over and over.

  • Chili Powder
  • Mrs. Dash (all varieties)
  • McCormick’s (all varieties)
  • Butter Buds
  • Cinnamon (My Fav)
  • Cayenne Pepper
  • Allspice
  • Basil
  • Bay Leaf
  • Onion Powder
  • Garlic Powder
  • Dill
  • Ginger
  • Sage
  • Rosemary
  • Paprika
  • Thyme
  • Oregano
  • Curry Powder (Best on Chicken)
  • Marjoram
  • Tarragon
  • Dry Mustard
  • Cumin
  • Saffron
  • Nutmeg
  • Pumpkin Pie Spice
  • Black Pepper

For many of us, we have our diets pretty locked in and know what works for us. That being said, I hope you all enjoy this simple and classic approach to prepping clean. Picking the right foods can in most cases be the difference between a winning body and a losing diet!

If this article helped you and you'd like to learn more ways to maximize your results, SIGN-UP for the Platinum Membership today!

Share this article on:
Interview With Colossus Fitness


Thanks for this list! Been disappointed with not losing some belly fat, damn skinny fat :( watched your video on skinny fat and saw this article and I think I'm too focused on getting a big calorie deficit when I shouldn't be doing that. This article is really helpful and I'm going to go shopping for some of these items I don't already have, and your video was super helpful as well. I'm so frustrated with belly fat! Jogging and weight lifting ultimately hasn't removed any :( Hopefully this will start helping out!

It’s actually a nice and helpful piece of info. I’m satisfied that you simply shared this helpful info with us. Please keep us up to date like this. Thanks for sharing. This healthy shopping is perfect upcoming   Happy New Year 2019 days


This list does really has got it all. I want to learn from you a lot. Please tell me one thing, i work through sitting on my desk. And i work 9 to 6, but i really need to focus on my physique, as i am getting a belly and i really don't want that. i want a better stomach with good physique. I bought this yoga mat and some of the items from that has given me much discounts.


You might want to think twice about certain items, especially fish and shrimps. A lot are overloaded with mercury and/or anitbiotics. Also olive oil is way overhyped (that mediterranean diet myth), as far as I know, nothing beats rapeseed oil (and it's cheap).

Scott_Herman  Edit  Delete  Close

just make sure you are not getting food loaded with junk then my bro!  Go organic! 😁


Great list! But one question... Why not watermelons? I heard that they are pretty good for pre-workout.


Good thing I got a new guide for my diet... Great list man.


Keeping this around...

Scott_Herman  Edit  Delete  Close

yeah @jcgadfly, definitely something great to have handy!


awesome list, it makes shopping for the right stuff alot easier :) thanks


This is my DO NOT BUY unless it's on this list ! Love it!


Great list. This helps a bunch.