HEALTHY Grocery Haul & Meal Prep | paleo, keto, low carb

HEALTHY Grocery Haul & Meal Prep | paleo, keto, low carb

July 26, 2019 22 By William Morgan


everyone and welcome it back it to my
channel today I am doing a healthy
grocery haul with you guys if you watch
my Instagram you guys know that on March
1st I started keto I thought I would
experiment it with it for the month of
March just to see how I feel because of
all the research of the benefits of you
know it heals your gut it helps with
weight loss it helps with inflammation
and so much more so I thought I would
put it to the test for you guys which
means I needed to stock up on some
really great things for it but this is
also just great things that I already
had in my pantry or that I normally buy
but I just got extra for it so you no
matter if you follow keto or not you’re
gonna find a benefit with this and I’m
also going to show you some meal prep
and some ideas for you as well so let’s
go ahead and get into it but first off
is Costco Costco is great because you
can get a lot of healthy things for
cheaper and Canada isn’t as good as the
u.s. the u.s. Costco guys is so good so
if you live in the u.s. I would highly
recommend belonging there because you
pay a lot less of for your produce and
organic things to organic meats and
stuff so it’s super worth it but I live
in Canada so I did get some things first
off I got some almond butter I love
using their almond butter because it’s a
lot more affordable than buying the
small jars so I buy this one again this
was I think $12 for the big one which is
huge this is almost a kilogram another
thing I always stock up on at Costco is
the chosen foods avocado oil so you get
a whole liter I feel like it’s 12 or 13
dollars it’s really a go super good
price so that’s why I always get this
and anytime you’re cooking above 350
degrees
you want to use avocado oil so those
coconut oil and olive oil have a smoke
point of 350 degrees which means if
you’re roasting or baking at 400 or 425
with those then what’s gonna happen it’s
gonna cause oxidizing free radicals
because of the smoke point it physically
denatures the oil so to be safe you
definitely want to use avocado oil
keeping on the trend I did find these
two avocado oil sprays just to make it
easier if I don’t want to pour the oil
and it was a good price at Costco also
picked up a huge tub of coconut oil now
this
Virgen you want to make sure you get the
virgin one and not the refined one but
again look how like huge this is this is
definitely a really good buy at Costco
and so yeah at Costco I also picked up
some boneless skinless chicken thighs
these are just organic you want to make
sure your poultry is organic it’s super
important because you don’t want to be
eating everything you eat like every
animal product that you eat you eat
without animal eat so that animals
eating genetically modified corn then
you’re eating that so you definitely
want to get organic and they have a
really good price I did at Costco I got
all of these for $25 and I would say
like three thighs or a meal so I’m gonna
get five meals for $25 which is really
good and chicken thighs have a little
bit more fat than breath so it’s gonna
be good for me on keto and another thing
they had at Costco was some organic
blueberries I got this giant tub for
less than seven dollars and normally by
me the small clamshells for organic
blueberries are $6.99 so I was able to
get I would say there’s at least three
clamshells in here so moving on to do
some other things that I picked up I got
these Pacific organic chicken bone broth
low sodium and they come in like these
little tiny tetra packs so I thought
they’d be really good for on-the-go
or bringing to clinic they have one net
carb and two grams of protein so it’s
not super high in protein but I can add
like collagen to it like the collagen
peptides and then have a sip of this or
just take it on the go for something
savory disap I’m definitely a savory
person so if I don’t want like a tea I
feel like this is just a savory tea in
my opinion so got that got some frozen
cauliflower now this is a cool thing I
learned from one of my friends is that
frozen vegetables are actually like
flash blanched a little bit so that when
you defrost them they actually are
really crunchy and crispy already so
what I plan to do for this is just to
like open it and let it thaw out and
then keep it in my fridge to throw into
meals throughout the week and frozen’s
can also be a lot more affordable too so
don’t be afraid of frozen because frozen
is actually frozen at its peak freshness
and like nutrition wise so it can
actually be more
nutritious than fresh and like I said a
great hack is just to let it defrost and
then it’s perfectly like al dente guys I
forgot produce bags so please did you
not leave me hate in the comments and
also Whole Foods does have recyclable
plastic so I will put these in recycling
but I loaded up on zucchini with keto
and you want to load up on lower carb
vegetables
that’s your leafy greens zucchini bok
choy let’s go in there leafy green you
basically need to stay away from like
sweet potato and carrot those are kind
of the more hard higher carb vegetables
but anything that’s like green for the
most part is more keto friendly so I
loaded up on four I also loaded up on
broccoli again cruciferous vegetables
are really good for lower carb broccoli
is one of my favorite things in the
world to like more my vegetables so load
up on that I did get some green beans
that I already opened well we had some
for dinner last night but these were
actually from Costco so you get this
huge bag and they were already trimmed
already so I mean a little bit of
convenience but green beans again I just
try to diversify as many vegetables as I
can so I still get all my nutrients I
feel like a lot of people when they do
keto they think it’s bacon and cheese
and I don’t even eat cheese so that’s
not gonna happen and I’m definitely like
bacon might be a once in a while if it’s
a got paleo or nitrate free but you want
to build your meals around healthy fats
a little bit of protein and then lots
and lots of like green veggies so
spinach and I already had some spinach
otherwise I would have bought some but
like bok choy and all those leafy greens
are gonna be great for you a huge staple
in like healthy keto is avocados so
avocados are really rich in fiber too
you get 9 grams of fiber per half an
avocado which is good they’re loaded
with healthy fats and they’re really
versatile you can make salad dressings
sauces you can make a chocolate mousse
like a avocados pudding dessert I
honestly plan on just carrying an
avocado with me to clinic and around
because it’s a great snack that’s lower
carb and lots of healthy fats and you
can just literally scoop out and be Nava
kado I picked up some butter leaf
lettuce so this is my favorite lettuce
to use for lettuce cups you can also use
romaine but these are good for boneless
burgers or for any kind of protein
sandwiches or like a wrap like you see
here again it’s basically just
bread for that I picked up some
unsweetened almond milk this is just
plain organic unsweetened and it only
has zero net carbs per cup which is
gonna be good and smoothies and things I
also got some Free Run eggs these are
just the vitae eggs brand these are ones
have really nice dark yup they’re my
favorite brand of egg again egg is gonna
be a staple just for the breakfast is in
the morning for good things that are on
the go like making those cups and stuff
like that so definitely got some eggs
and the last thing I picked up was a few
cans of the coconut milk from Whole
Foods this is my favorite brand is a 365
so it’s their house brand and it is 1
net carb per half cup but it’s loaded
with healthy fats so I really plan on
what chia pudding for this week for my
breakfast with a little bit of the
blueberry so with berries you have to
watch because they are higher in carbs
but you can’t have like half a cup so I
plan on having like chia pudding which
you’re gonna see me prep really soon
because it’s super simple but guys I
make the best chia pudding promise so
the first thing we’re gonna make is some
chia pudding
my secret to chia pudding like I showed
you guys is using a canned coconut milk
so this one you just plain almond milk
it’s not gonna taste as good it’s not
gonna fill you up because unsweetened
almond milk doesn’t have fat bats
fill you up so we’re gonna make that
it’s literally just coconut milk chia
seeds and then a little bit of vanilla
and then the collagen is optional
so I’m just gonna let this kind of
defrost till tomorrow morning and then
it’s gonna be ready to throw into salads
and bowls and everything like that so
for the chicken thighs I have my cast
iron pan I’m gonna add in just a little
bit about piccata oils it doesn’t stick
and then for seasoning I’m just using
this to keep it fairly neutral so that
throughout the week I can use the
chicken thighs for many different things
I also got some broccoli just ready to
be steamed the broccoli is now in the
ice bath just to stop it from cooking
and then I have my green beans which I’m
going to steam for about three minutes
so I’m gonna make some little cookie
dough bites that are gonna help get me
through the week when I need something
quick and I will leave the macros in the
description in case you’re following
keto but each of them only has half a
gram of net carbs which is really good
so you’re gonna need some hemp seeds
some coconut oil two tablespoons of
stevia-sweetened chocolate chips I like
these ones from Lily’s some cinnamon and
some vanilla so to make them you just
add everything into a blender and then
we’re gonna pulse it a few times so that
it’s gonna stick together
so once you have your pulse make sure I
literally post it three times with my
blender one two three just adding in the
two tablespoons you’re gonna mix this
together and chill it for 30 minutes so
to measure is I’m out I’m just using a
tablespoon I find miss easier and so all
the macros would be for like wine a
tablespoon of the cookie I’m going to go
ahead and throw these into the freezer
for about thirty minutes until they’re
set and then you have these perfect
little bites or bombs that you can snack
on during the week so now that they’re
hard they’ve been in the freezer for
about 25 minutes she’s gonna store them
in my stash bag and then I can have them
throughout the week so this is my prep I
divided the chia pudding into three
different breakfasts my broccoli is cool
as well as my green beans and then my
chicken thighs so thank you guys for
watching this video I hope you got some
inspiration for your meal ideas and my
next one is going to be a what I eat in
a day so you can see how I took all my
prep and I make a bunch of different
meals for throughout the day don’t
forget to subscribe if you haven’t
already and I’ll see you in my next
video bye guys