This shopping list is good for all Architech Sports Athletes. Print this out and take it with you to refer to when you do your food shopping. When you are shopping you can use the (breakfast, lunch, dinner) as guidance for which foods fit with what meals.
Proteins
Boneless, Skinless Chicken Breast (Lunch, Dinner)
Tuna (water packed) (Lunch)
Fish (salmon, sea bass, halibut) (Lunch, Dinner)
Shrimp (Dinner)
Extra Lean Ground Beef or Ground Round (92-96%) (Lunch, Dinner)
Protein Powder (Whey or Egg protein powder) (Breakfast, Snack)
Egg Whites or Eggs (Breakfast)
Ribeye Steaks or Roast (Dinner)
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) (Dinner)
Top Sirloin (aka Sirloin Top Butt) (Dinner)
Beef Tenderloin (aka Filet, Filet Mignon) (Dinner)
Top Loin (NY Strip Steak) (Dinner)
Flank Steak (Sir Fry, Fajita) (Dinner)
Ground turkey, Turkey Breast Slices or cutlets (Lunch, Dinner)
Deli cuts (Lunch)
Dry beans and peas (Lunch, Dinner)
Frozen burritos (Lunch)
Complex Carbohydrates
Oatmeal (Old Fashioned or Quick Oats) (Breakfast)
Sweet Potatoes (Yams) (Dinner)
Beans (pinto, black, kidney) (Lunch, Dinner)
Oat Bran Cereal (Lunch)
Brown Rice (Lunch, Dinner)
Farina (Cream of Wheat) (Lunch)
Multigrain Hot Cereal (Breakfast)
Whole grain cereals (Shredded Wheat, Special K, Smart Start) (Breakfast, Snack)
Pasta (Lunch, Dinner)
Rice (white, jasmine, basmati, Arborio, wild) (Lunch, Dinner)
Potatoes (red, baking, new) (Lunch, Dinner)
Sandwich breads, bagels, pita bread, English muffins (Breakfast, Lunch, Dinner)
Soft corn tortillas, low fat flour tortillas (Breakfast, Lunch, Dinner)
Low fat, low sodium crackers (Snack)
Plain cereal, dry or cooked (Breakfast)
Rice, pasta (Lunch, Dinner)
Non-fat crackers (Saltines, Wheat Thins, Ritz, or Triscuts) (Snack, Lunch)
Tostitos chips (oven-baked) (Snack, Lunch)
Pretzels (Snack, Lunch)
Fibrous Carbohydrates
Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine, Spinach) (Lunch, Dinner)
Broccoli (Lunch, Dinner)
Asparagus (Lunch, Dinner)
String Beans (Lunch, Dinner)
Bell Peppers (Lunch, Dinner)
Brussels Sprouts (Lunch, Dinner)
Cauliflower (Lunch, Dinner)
Celery (Lunch, Dinner)
Other Produce & Fruits (Fresh and or Frozen)
Cucumber (Lunch, Dinner)
Green or Red Pepper (Lunch, Dinner)
Onions (Lunch, Dinner)
Garlic (Lunch, Dinner)
Tomatoes (Lunch, Dinner)
Zucchini (Lunch, Dinner)
Fruit (bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries) (Breakfast, Lunch, Dinner)
Lemons or Limes (Lunch, Dinner)
Fresh juices (orange, pineapple, grapefruit, apple) (Breakfast, Lunch, Dinner)
Fresh fruit (oranges, apples, bananas, grapes) (Breakfast, Lunch, Dinner)
Tomato and V-8 juices (Breakfast, Lunch, Dinner)
Frozen vegetables (corn, peas) (Lunch, Dinner)
Healthy Fats
Natural Style Peanut Butter (Breakfast, Lunch, Dinner)
Olive Oil, Safflower Oil, Canola Oil, Virgin olive oil (Lunch, Dinner)
Nuts (peanuts, almonds) (Snack, Lunch, Dinner)
Flaxseed Oil (Lunch, Dinner) Dairy & Eggs
Low-fat cottage cheese (Breakfast, Lunch, Snack)
Eggs/Egg Substitutes (Breakfast, Lunch)
Low or Non-Fat Milk (Breakfast, Lunch, Dinner)
Smart Balance (Margarine) (Breakfast, Lunch, Dinner)
Non-fat yogurts (plain, vanilla, lemon or other favorite flavors) (Breakfast, Lunch, Snack)
Non-fat cheeses (cream, cheddar, mozzarella, pepper jack) (Breakfast, Lunch, Dinner)
Beverages
Water
Gatorade, PowerAde
Crystal Light
Condiments & Misc.
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc)
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste
Non-fat salad dressings (Italian, French, Ranch or other favorites)
Salsa (mild, medium and/or hot)
Spices (garlic and basil in oil, oregano, black pepper, Italian seasoning, thyme)
Want to come see us? Let us know if you are interested in an evaluation here.