Shopping at the supermarket can be a daunting task, and it’s designed that way on purpose.
Marketers are literally competing for your attention in any and all possible cracks, crevices, and shelfs they can find.
And while you probably already know what to avoid, I find it’s easier to stick to a list of go-to foods.
This helps me stay laser-focused so that these distractions don’t deplete my willpower to the point that I give in to crap foods just because of a sale on an endcap.
Because of that, I’m diving into the top foods I grab each week and I’ll give you a quick brief on why I reach for these specifically.
But before I get to the list of what to focus on, I want to share a few key concepts first so that you can understand more about why these choices are so beneficial.
The Key Ingredients I Look For in Foods + Snacks
Here’s why these foods made my list:
#1: They’re either packed with healthy fats, low carb, or have a good amount of protein, some are even a combination of one or more of those because it’s a powerful mix.
Healthy fats, when consumed in the right portions, can do wonders for your appetite levels, hair, skin, and even your brain health.
Because of that, (good) fat is not something you should be scared of.
People are starting to realize (I say starting but it’s been over a decade in the making) that ‘Low Fat’ and ‘Fat Free’ chemical concoctions labeled as food for staying skinny are not only doing just the opposite, they’re also ruining your health.
The same thing happens when you go overboard with carbs.
In some people, including me, my sensitivity to carbs led me to have insulin spikes and low energy when I consumed too many.
And I saw just the opposite when I drastically cut them down.
Healthy fats can also help to combat any sweet cravings you have, especially for carbs.
By adding more into my diet, I’ve been able to cut down my sugar intake.
This helps to control the hangries and also helped me lose a few pounds, especially around my stomach.
I also found that optimizing my protein was another contributing factor to losing the weight.
Protein, just like healthy fats, can help you feel full for longer and neither one will cause your insulin to spike high enough that you end up crashing and feeling like you need a candy bar or iced latte by 3pm.
Another reason why I make protein a priority is because it helps support my weight lifting.
When I get enough protein, I have the strength to power through my workouts and not feel sore for 3 days later (protein helps your muscles repair).
I also find that protein helps me space out my meals so that I don’t need to eat every hour or so before the hangries set in.
But, similar to carbs, I try not to go overboard on my protein.
Doing so can also cause you to pack on the pounds.
This is why tracking your macros is key. (P.S. If you want more help on macros, let me know and I’ll create a guide on it. devan@behappynothangry.com)
Moving along, you’ll also notice that all the foods share this next trait:
#2: They’re from whole food sources. You won’t find any granola bars or pre-made protein bars on this list.
But you will find healthy foods that can be just as convenient.
Whole foods, as opposed to processed ones, don’t require you to sift through the label for 20 minutes to see if a chemical is lurking around somewhere in the ingredients list.
Plus, you can usually get the same macros (protein in this case), without all the sweeteners, added chemical ingredients, and side of sugar.
And last, but certainly worth mentioning:
#3: Some are painfully obvious, and for good reason. I want to keep this simple for you. As simple as I can.
So you may see some to-be-expected foods on my list. I hope you see that I’m doing that to stress how important they are, not to assume you didn’t know this already.
With that out of the way, let’s jump:
The Top 10 Foods I Eat Daily or Weekly
I try to rotate what I eat so that I don’t develop a sensitivity to certain foods but I also have some staples that I really try not to go without either.
So I include these in (and out of) my weekly rotation:
#1: Seeds are Packed with Essential Micronutrients
One of the biggest takeaways, among many, I learned from going plant-based was the power of tiny seeds.
In the case of chia, warriors used to survive on just these for over 24 hours.
Let that sink in.
Warriors.
In battle.
Running on seeds.
Imagine what they can do for you?
Since writing for Perfect Keto, I also found out that not only are they loaded with minerals and vitamins, plus macronutrients like protein and healthy fats, they’re also low in carbs.
Thanks to their high fiber content, their net carbs is low, meaning, you won’t experience those insulin spikes (energy highs and lows throughout the day) I mentioned earlier.
Some of my go-to favorites that fall under this umbrella include:
- Pumpkin seeds
- Sunflower seeds
- Chia
- Hemp seeds
- Flaxseeds (ground)
I make sure to buy these raw and unsalted and I eat at least 2-3 servings each day.
This next food is one I eat at least 5-6 times per week.
#2: This Protein Keeps Me Full for Longer, Without Unnecessary Ingredients
I’ve already touched on why protein is important, but here’s a quick recap just as a refresher:
- Helps you feel fuller for longer
- Repairs your muscles after a workout
- Helps you build strong bones and tissues
- Creates important hormones and enzymes
Protein powders are also a convenient way to get a dose of protein without much fuss.
Protein shakes can also even keep you powering through your day if you have it during your afternoon slump.
Before you go loading up on animal sources, there’s one plant-based version that can deliver you a pretty similar protein hit: hemp protein powder.
Now, I’ve tried dozens of protein powders on the market and most are filled with unnecessary additives when all I was looking for is protein.
That’s where hemp protein came in.
Since it’s made for people with allergies, there’s literally nothing else in there but hemp protein powder. So you’re getting a nice protein hit without added sugars, chemicals, or other not-good-for-you ingredients.
I also take my protein powder after a workout but I won’t hesitate to reach for it whenever I’m short on time, low on energy, or both.
Fair warning: hemp protein can be on the gritty side. To combat this, I always mix it with a plant-based milk, like walnuts, instead of water.
The next food on my list is technically more than one food. You’ll see what I mean…
#3: I Eat a Salad Every. Single. Day. And My Body Loves Me For It
Technically a salad is filled with several ingredients, but since those can vary so much, I’m going to leave it under the umbrella of one food.
So, as part of my recommendation, eat a salad every single day, no exceptions.
Mind you, I don’t do this to stay skinny.
Yes, it can help whittle your waistline away.
But I do it for the nutrients.
Instead of taking a multivitamin that most likely I’ll just flush out through peeing, I load up on veggies and leafy greens.
This also gives me a nice amount of volume so that I feel full without sacrificing a huge amount of my calorie budget for the day.
My favorite salad formula is:
- If you’re eating it as a meal, choose 5 or more ingredients on top of your lettuce
- If it’s a side salad, pick at least 3 other ingredients besides your lettuce
I’ve used this formula since I’ve learned it and it works perfectly. It forces you to get creative and gives you a chance to play around with your food and different flavors.
You may be surprised to see what fun combos you can come up with.
Go beyond the ol’ tomato, cucumber, onion, and olive salad and explore some other ingredients instead.
Some of my favorites include:
- Seeds such as the ones I mentioned earlier
- Chopped nuts
- Bell peppers of any kind
- Sprouts
- If you eat cheese, goat cheese or shredded cheese works well
- Roasted veggies (low carb ones like broccoli, zucchini, brussels, mushrooms)
- You get the point
As for my lettuce base, I rotate these so that I
- A) don’t get bored, and
- B) I get as much of a nutrient variety as I can
When it comes to lettuce, I go for:
- Spring mix
- Romaine
- Kale
- Spinach
- Arugula
- Italian blends
- Anything that’s on sale really
I also make sure to portion out and measure my dressing so that I don’t defeat the purpose of having a salad in the first place.
The next foods on my list also works well in salads as I just mentioned.
#4: Low Carb Veggies Are Also Life
On top of loading up on salads, you should also get into the habit of eating your veggies.
You’re probably sick of hearing your mother’s voice in the background telling you to do so so let me be a new voice for you: eat your damn veggies.
But not just any veggies.
See, when most of us think of vegetables, things like corn, peas, carrots, and potatoes come to mind.
But these are packed with carbs.
And while they may offer a plethora of nutrients, they also come with too many carbs for many people, which may cause insulin spikes and energy crashes (did you catch a theme here?).
Instead, you’re better off getting in low-carb veggies that give you all the nutrients you need without making you hungry for sweets and more carbs.
I eat these with my breakfast, in my salads, and with dinner. That’s how often I include them into my routine and I would suggest you do the same too.
Still not convinced?
Consider this: Veggies have filling fiber. So they’ll help you stay full for a fraction of the calories.
Plus, you’re getting in important micronutrients that are crucial for keeping your body functioning properly and combating environmental pollutants.
To give you an idea, here is a list of my low-carb veggie go-to’s:
- Asparagus
- Broccoli
- Cauliflower
- Zucchini
- Brussel sprouts
- Green beans
- Cucumbers
Since many of these veggies fall under the cruciferous category, which can be hard to digest raw, I always roast them to give them flavor and help make them easier on the stomach.
I also steam veggies (broccoli, green beans work well for this) but you’ll never catch me boiling them.
The next food on my list is another one that’s loaded with free-radical fighting perks too.
#5: Berries Give Me an Antioxidant Boost
Another problem I’ve found with supermarkets is that they prioritize the sweet, citrusy fruits over ones that are lower in sugar and come with natural antioxidants.
So when you walk into your grocery store, you’re likely to see tons of bananas, oranges, grapefruits, apples, and tropical fruits like pineapple and mango.
But, for many people, there’s just far too much sugar in these fruits. And if you’re consuming more than 1 serving at once, you could also jeopardize your energy levels.
Just because the sugar is from a natural form doesn’t mean your body can handle excess amounts of it.
Because of that, I always recommend eating only 1 serving of fruit at a time and no more than 2 servings per day.
This means I’ll have one in the morning and one in the afternoon at most. Anything else and I’ll just be craving more sugar instead.
I also only reach for berries right now with some other water-packed options like watermelon and cantaloupe, but I only grab those in small amounts so I don’t overdo it.
The best fruits to add to your diet include:
- Blueberries
- Blackberries
- Raspberries
- Strawberries
But, there’s also one more fruit that needed its own category:
#6: This Fruit is Pretty Magical Too
Just like most “millennials” (#eyeroll), I am obsessed with avocados.
Their creamy texture is so versatile that I add them to almost everything and even use them as a mayo substitute.
But, since they’re loaded with good fats, you have to be careful not to overdo things here. I was definitely guilty of this at first.
Do this and you’ll end up eating extra calories that are eventually stored as fat if you’re not burning them up through exercise or activities (cleaning, gardening, etc.).
So while I want you to love avocados just as much as I do, my hope is that you enjoy them in ¼ servings (at a time) instead of eating a ½ or whole avocado at once.
The same word of caution goes for this next food.
#7: Nuts Are Perfect for When You’re Short on Time
Nuts were another good-for-you food that I overdid at first.
Since their portable and easy to grab on the go, I relied on them for my mid-morning and afternoon snacks, or anytime I was short on time but needed to eat.
But, just like with avocados, I realized the my carefree portions were messing with my calorie intake for the day (read: causing unwanted weight gain) so now I portion them out religiously and am way more mindful.
Some nuts are also high in carbs so if you’re overeating those, you’re getting another insulin spike when you don’t need to.
Here are the best ones to add to your repertoire:
- Walnuts
- Pecans
- Hazelnuts
- Almonds
- Cashew (limited quantities)
And when choosing your nuts, skip the flavors and salt and choose raw, unsalted varieties instead. I also don’t get roasted ones just because the added heat may kill off important nutrients.
#8: Seafood is the Best Bang for Your Buck Protein-wise
As you guys may have read, I’ve tried going 100% plant-based a few times.
And while that’s still my wish, I once again found that I wasn’t getting enough protein and was getting way too many carbs than my body could handle.
So I had no choice but to add in some meat.
But, since I really don’t want to, I’m going pescatarian until I can figure things out.
It was at this point that I realized, if you are going to eat meat, seafood gives you the best bang for your buck.
It’s high in protein and low in calories.
Plus, many varieties give you a nice dose of healthy fats too.
So while I wish I could be completely plant-based, I have started to include these seafood protein sources back into my diet:
- Shrimp
- Scallops
- Salmon
- Sardines
- White fish like mahi, cod
Thankfully, since they’re so nutritionally dense, I don’t need to eat as much as I would with meat, which can hopefully reduce my carbon footprint a bit more than a full-meat diet would.
When I purchase fish, I go for sources that are sustainably sourced and lower in mercury whenever possible.
I also go for wild-caught options, including ones in cans (salmon, sardines, and anchovies. Wild Planet is my favorite brand here) if I’m short on time.
#9: Coconut Oil
I’ve also started using coconut oil in my cooking (and for so many other things really) since it packs a ton of flavor and can handle high heat.
It also comes with a side of healthy fats that support healthy nails, hair, and can even give you a nice energy boost.
Coconut oil works well on seafood but it’s even better with roasted veggies.
Add this plus some pink Himalayan salt and some cracker pepper and thank me later.
You may feel that same way with this next food.
#10: Dark Chocolate
I eat dark chocolate every single day.
Surprised to read that?
Similar to berries, dark chocolate does come with a side of antioxidants, which is why I reach for it.
But, that’s only if you buy the right kind.
Milk chocolate varieties, especially commercial ones are overly processed and packed with chemicals. They also offer you a huge amount of sugar and very few antioxidants if any.
The only way to reap these benefits is to go with a dark chocolate that’s at least 80% cacao, if not more.
The reason for this is two-fold:
- The darker the chocolate, the more antioxidants inside since it’s less processed
- Darker options have less sugar and more fat instead
But, since the fat is coming from a healthy source, cacao in this case, it’s not going to give you the same cellulite side effect as processed milk chocolates.
It’s also going to deliver you a satiating dose of fats, meaning, you won’t need to eat the entire bar, which is exactly how I eat it everyday.
If the serving size of a bar is 2, I try to make it last double or triple that. So instead of eating half, I may eat an ⅛ or a ¼ instead, and at most.
This is how you can have some flexibility in your diet without ruining things.
Another pro tip is to find varieties with almonds or coconut inside since this gives you another boost of healthy fats to keep you full instead of ravenous for more.
Remember, this is another food where portion control is not optional.
Start Including These Foods Into Your Repertoire this Week
In the few short months that I’ve included these foods and principles in my diet, I’ve noticed a huge difference in how my clothes fit and how my stomach looks.
And I especially notice a difference when I deviate from this list (ex. Going out to eat, celebrating special events, etc.).
Not only that, this list, which you can grab a free copy of, is simple enough to remember and easy to implement.
Once you do this a few times, you’ll know exactly what to get and what to look for when you’re out to eat. It really makes things easy peasy.
But, I do have to warn you to practice portion control on any of the foods I mentioned that have healthy fats in them.
The same goes for fruits too since too many can give you just as much sugar as a candy bar.
Now that you know what to eat, there’s no excuses not to include these foods into your weekly meal plans.
And you don’t have to add all 10 in at once but you should be able to start with 1-2 and eventually make it to 3-5.
Do this and you’ll start to see a difference too.
To help you remember this list, I’ve created a free shopping guide which you can grab here:
And, as always, if you need my help, I’m only an email away (devan@behappynothangry.com)
Sending you healthy food ideas,
Devan