Chris is able to maintain a lean physique year round by using strategies he’s learned from years of self-experimentation on his diet. Here are some of his tips and tricks for the grocery store.
Chris’ first tip is to spend most of your time shopping at the edges of the store. This means plenty of veggies, lean cuts of meat, egg whites, and non-fat yogurts. He admits that he likes to find a way to fit in the foods he wants to eat (If It Fits Your Macros style dieting) and has found ways to make that happen by food substitutions.
His second tip is to try to be mindful of fat intake. Fat is 9 calories per gram and if weight loss is a priority, keeping calories in check is important. Do this by choosing low fat versions of the foods you already eat.
Chris’ go to post workout meal is a serving of “Kodiak Cakes” with sugar-free syrup. One serving is 2g Fat, 36g Carbs, and 14g Protein. Using an egg adds an extra 5g Fat and 7g Protein. 200-250 calories.
If Chris is in a hurry for breakfast he will pop one of these bad boys in the oven. 8g Fat, 32g Carbs, and 17g Protein for 260 calories.
When making eggs for breakfast Chris will typically use one egg and plenty of egg whites. For a protein heavy breakfast, use one egg and 3 servings of egg whites for 22g Protein and 5g Fat and 145 calories.
For lunch Chris recommends lean cuts of deli meat like roast beef and using lower calorie breads like this. Two slices is 80 calories, .5g Fat, 19g Carbs, and 5g Protein. An average slice of bread is usually 100+ calories per slice.
For dinner Chris recommends substituting cauliflower rice for white rice. A whole bag of this rice has half the calories of a typical serving of white rice. When choosing meats for dinner, Chris recommends using lean cuts of meat (90% lean or greater) as all of the extra calories from fattier cuts of meat add up.
For salads Chris uses a few different types of dressings that are lower in calories and fat and still taste great. Here are a couple of his favorites. Both are low in fat and 40/30 calories respectively.
For dessert Chris will do a low calorie and low fat greek yogurt bar like this Yasso bar. Each bar is 2g Fat, 16 Carbs, 5g Protein, and 100 calories.
His other go to for dessert is a combo of casein protein powder and this vanilla greek yogurt from Dannon. If he is in the mood for ice cream, he’ll blend some frozen banana with the greek yogurt for a low fat, high protein treat.
I want to thank Chris and Alicia Henger for letting me tag along and steal some of their tips and tricks for grocery shopping!