Wolfe’s Ideal Grocery Haul

This is just some helpful advice. Go all in or just pick and choose what you prefer. This is the grocery haul that aligns with the ingredients in my cookbook. 

1. Sauces & Condiments

  • Pb Fit Peanut butter substitute (Costco pick up)

  • Sugar-Free Ketchup

  • Balsamic Vinegar (for salads, dressings)

  • Olive Oil (for cooking, drizzling)

  • Apple Cider Vinegar (for dressings and digestion support)

  • Mustard (for tuna salad, wraps)

  • Hot Sauce (I go with Franks Red Hot, optional for seasoning, choose low-calorie options)

  • Non fat plain greek Yogurt (plain, for dressings, yogurt bowls, and baking)

  • Low-Sodium Soy Sauce (for stir-fries)

  • Sugar-Free BBQ Sauce (for grilled chicken, turkey burgers)

  • Sriracha (adding heat to bowls or salads)

2. Proteins

  • Chicken Breast (boneless, skinless)

    • For Grilled Chicken & Quinoa Salad, Chicken & Sweet Potato Bowl, and more.

  • Ground Turkey (93% lean)

    • For Zucchini Noodles with Ground Turkey Marinara, Turkey & Hummus Wrap, etc.

  • Salmon Fillets

    • For Salmon & Avocado Salad, a great source of healthy fats.

  • Tuna (canned in water)

    • For Tuna Salad Lettuce Wraps, a quick protein source.

  • Lean Beef (optional, 93% lean)

    • For variety in recipes like Lean Beef & Veggie Stir-Fry.

  • Eggs

    • For Egg White & Veggie Scramble, Avocado Toast with Poached Egg.

  • Egg Whites

    • For Egg White & Veggie Scramble, a lean protein source.

  • Greek Yogurt (plain, non-fat)

    • For yogurt bowls, dressings, healthy dips, and as a creamy ingredient in cooking.

  • Protein Powder (e.g., MyProtein Whey has the best flavor options)

    • For shakes, protein pancakes, and adding to oats.

3. Carbs

  • Sweet Potatoes

    • For Chicken & Sweet Potato Bowl, Sweet Potato Fries, and more.

  • Quinoa

    • For Grilled Chicken & Quinoa Salad, a complex carb that’s also high in protein.

  • Oats (rolled oats or quick oats)

    • For Oats & Whey Protein Bowl, a great fiber source for breakfast.

  • Rice (Jasmine, white, brown, etc)

    • For Grilled Chicken & Brown Rice Stir-Fry or to switch up quinoa.

  • Whole Wheat Tortillas (for wraps)

    • For Turkey & Hummus Wrap, Chicken Caesar Wrap.

  • Zucchini

    • For Zucchini Noodles with Ground Turkey Marinara, a low-calorie pasta alternative.

  • Cauliflower Rice

    • A great (very low-carb) rice alternative for any stir-fry or bowls.

4. Healthy Fats

  • Avocados

    • For Salmon & Avocado Salad, Chicken & Sweet Potato Bowl, and more.

  • Almond Butter

    • For snacks or to add to smoothies for extra healthy fat.

  • Olive Oil

    • For cooking, dressings, and drizzling on salads.

  • Almonds

    • For snacks or adding to salads and parfaits.

5. Vegetables

  • Broccoli

    • For Chicken & Sweet Potato Bowl, Grilled Chicken & Quinoa Salad, and more.

  • Spinach

    • For Egg White & Veggie Scramble, salads, and protein shakes.

  • Kale

    • For salads, smoothies, and protein bowls.

  • Mixed Greens (spinach, arugula, etc.)

    • For Salmon & Avocado Salad, Grilled Chicken & Quinoa Salad, and other salads.

  • Tomatoes (cherry or Roma)

    • For Grilled Chicken & Quinoa Salad, Chicken Caesar Salad, and more.

  • Cucumbers

    • For Grilled Chicken & Quinoa Salad, as a low-calorie snack.

  • Bell Peppers

    • For stir-fries, salads, and bowls.

  • Red Onion

    • For Salmon & Avocado Salad, added to wraps and bowls.

  • Carrots

    • For snacking with hummus or in stir-fries.

  • Garlic or minced garlic

    • For flavor in various dishes

6. Healthy Snacks

  • Myprotein cookies

    • A protein-packed snack for when you’re on the go.

  • Myprotein layered protein bar 

    • Another high-protein quick option.

  • Hummus

    • For dipping veggies (carrots, cucumber, celery) or spreading on wraps.

  • Non-Fat Greek Yogurt

    • For quick snacks or as a base for yogurt bowls etc...

  • Baby carrots

    • For snacking with hummus or adding to salads.

  • Rice Cakes (I go with lightly salted)

    • A low-calorie option for adding toppings or eating as a snack.

7. Fruits

  • Berries (Strawberries, Blueberries, Raspberries)

    • For protein shakes, or adding to oatmeal or non fat yogurt bowls etc…

  • Bananas

    • For smoothies or adding to oatmeal.

  • Lemon

    • For dressings (lemon juice) and flavoring meals like Salmon & Avocado Salad.

  • Frozen mango (Costco pickup)

  • Apples, oranges, pineapple (These all are just the fruits that I specifically eat from time to time. All fruit is great)

  • Grapes (I do frozen)

8. Baking Ingredients (for Protein Pancakes and other recipes)

  • Oat Flour

    • For Protein Pancakes or as a healthy flour alternative in baking.

  • Baking Powder

    • For protein pancakes or other baked goods.

  • Vanilla Extract

    • For flavoring protein pancakes and other recipes.

  • Cinnamon

    • A low-calorie spice to add flavor to oats, pancakes, and smoothies.

  • Myprotein protein pancake mix

    • Just mix with water, or get fancy with it.

9. Beverages & Other Essentials

  • Almond Milk (unsweetened)

    • For protein shakes, oats, and cooking.

  • Green Tea

    • A great metabolism booster and an antioxidant-rich beverage option.

  • Coffee

    • If you drink coffee - go for black coffee or low-calorie creamers.

  • Stevia 

    • For sweetening your drinks, protein shakes, or pancakes without adding extra sugar.

10. Protein Shakes & Additives

  • MyProtein Impact Whey Protein

    • For shakes, pancakes, and adding protein to meals.

  • MyProtein Clear Whey Isolate

    • A refreshing protein option, perfect for post-workout or as a lighter fruity protein drink.

  • Flaxseeds

    • For adding omega-3 fatty acids and fiber to shakes or bowls.

  • Chia Seeds

    • For fiber and healthy fats, can be added to shakes, parfaits, or oatmeal.

Additional Tips:

  • Meal Prep: Consider mass prep cooking your meats (chicken, turkey, and salmon) in advance to save time during the week. It doesn’t have to all be for the same meal. Think about just having all the meat ready to go and switching up the sides daily if you want. Or meal prep it all for grab and go. Either way!

  • Variety: Feel free to switch up fruits, veggies, and snacks from week to week to keep your meals exciting.

  • Seasonings: Make sure you have the basic seasonings (salt, pepper, garlic powder, onion powder, etc.) to flavor your dishes without adding extra calories.

This grocery haul covers what you'll need for my cookbook or if you just wanted a guideline on how I generally shop. By organizing your shopping list into sections, you can streamline your grocery store trips and make sure you have everything you need for a successful healthy journey. Happy cooking!