“An Athlete’s Grocery List” by Jacky Bigger, M.S.

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Jacky’s Grocery List

Eating healthy doesn’t have to be difficult. Especially if you get yourself into a solid routine. I’m a full-time athlete and like many other athletes, I’m a creature of habit. I buy mostly the same things every time I go to the store, and eat the same meals each day for breakfast and lunch. I then switch things up for dinner and snacks. Eating the same meals for breakfast and lunch allows me start my nutrition off right each day, with no guess work and minimal planning. It makes it easy for me to stay on track with my macros while giving myself room at night to switch up my dinners and snacks, to go out to eat, or to have something yummy. This keeps me from getting bored with the foods that I’m eating, and allows me to live a relatively “normal” life with flexibility in my diet. (Even though I often times eat the same meals over and over again for dinner anyways.)

I get asked a lot what kinds of foods I eat, how many times a day I eat, etc. So, below is an example of my Grocery list, and a typical day of meals for me. I don’t have a family to care for/cook for, so I’m sure this may be a bit easier for me than for some of you all. But hopefully this will give you some insight and ideas for simple, delicious meals.

AM Coffee – 8:00am

I start each day out with a big glass of water and a cup of coffee with Dairy Free coffee creamer. Usually about an hour later I make breakfast.

Breakfast – 9:00am

My usual breakfast is: Three eggs scrambled with onion and spinach sautéed in coconut oil, topped with salsa. With a side of brussel sprouts and potatoes that I’ve already roasted.

*I sometimes omit the potatoes if I know I have a light training day, or if I know I’ll be going out to eat later on in the day, or I’ll replace the potatoes with fruit if I’m not feeling potatoes for the day. I also switch my veggies to whatever I have cooked up from the day before, which are usually Brussels sprouts.

Lunch (Pre-workout) – 1:30pm

My pre-workout meal lately has been a chicken burger on an Ezekiel bun with tomato, lettuce ketchup and mustard. I have a side of pre-roasted broccoli.

*If I know I have a tough workout for the day I add in some more potatoes, rice or fruit.

Dinner (Post workout) – (6:00pm)

My typical Dinner is usually a chicken salad with whatever I feel like putting in there at the time. For example: Spring mix, romaine lettuce, black and pinto beans, raw sunflower seeds, raw pumpkin seeds, red, orange and yellow bell peppers, cucumber, avocado and shredded buffalo chicken that I made in the crockpot. It’s usually just combination of whatever veggies I have, some chicken and beans. I top it with salsa, or with no dressing at all, because it’s delicious without it.

*If I had a really high volume workout, I’ll add quinoa, berries or other carbs in as well.

Snack (9:00pm)

I have a major sweet tooth at night, so I always save some carbs for my bedtime snack. I try to limit this to mainly fruit but sometimes it turns into ice cream or chocolate. I’m a huge fan of mango, so I’ll usually have one of those topped with CocoWhip (which is dairy free cool whip). I also dig bananas or apples with peanut butter, which is my other go to snacks.
So, as you can see, my meals aren’t anything overly complicated, they allow me flexibility and I do my best to eat mostly whole foods and lots of veggies, but I’m not perfect and like to snack at night and go out to eat sometimes. Having a routine with my food, like I do with my workouts and work schedule keeps me on track, keeps me feeling strong in the gym, and helps a ton with my recovery. For me, food is fuel, what I put into my body is either helping me reach my goals, or bringing me further away from them.

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