Grocery List

Grocery List

Let's Go Shopping

Being prepared and have a plan when food shopping makes it easy and efficient to purchase the right food to fuel your active lifestyle.


Highest Nutrient Density

Good First Choice

  • Whole Grains:
    • wheat
    • oats
    • barely
    • millet
    • rye
    • bulgur
    • couscous
    • polenta
    • Buckwheat
    • Quinoa
    • Spelt

  • Enriched Breads
  • Rolls
  • Tortillas
  • Cereals
  • Rice

  • Pastas
    • macaroni
    • spaghetti
  • Popcorn Kernels

Moderate Nutrient Density

Reasonable Second Choice

  • French Toast
  • Pancakes
  • Muffins
  • Cornbread
  • Crackers

  • Cookies
  • Biscuits
  • Granola
  • Waffles
  • Presweetened Cereals


Highest Nutrient Density

Good First Choice

  • Legumes
    • Lentils
    • Chickpeas
    • Hummus
    • Beans
    • Tofu
    • Tempeh
    • Soy Yogurt

  • Beans
  • Refried Beans
  • Tofu
  • Tempeh

Moderate Nutrient Density

Reasonable Second Choice

  • Fish
  • Poultry
    • Light meat
    • dark meat
    • no skin
  • Whole Eggs

  • Lean Meats
    • fat-trimmed beef
    • lamb
    • pork
  • Ham


Highest Nutrient Density

Good First Choice

  • Avocado
  • Olive Oil
  • Peanut Butter
  • Tahini

  • Seeds:
    • Flax
    • Sesame
    • Hemp
    • Chia
    • Sunflower
    • Pumkin

  • Nuts
    • Almond
    • Brazil
    • Cashew
    • Walnut
    • Peanut
    • Pistachio

Moderate Nutrient Density

Reasonable Second Choice

  • Coconut Oil
  • Canola Oil


Highest Nutrient Density

Good First Choice

  • Apples
  • Apricots
  • Avocados
  • Bananas
  • Blueberries
  • Cantaloupe
  • Dates
  • Grapes
  • Grapefruit

  • Goji Berries
  • Guava
  • Kiwi
  • Lemonds
  • Mangos
  • Melons
  • Oranges
  • Papaya
  • Peaches

  • Pears
  • Strawberries
  • Plums
  • Apples
  • Bananas
  • Pears
  • Watermelon

Moderate Nutrient Density

Reasonable Second Choice

  • Canned or Frozen Fruit (in syrup)
  • Sweetened Juices
  • Dried Fruit
    • Raisines
    • Currants


Highest Nutrient Density

Good First Choice

  • Bamboo Shoots
  • Bok Choy
  • Bean Spouts
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Corn
  • Cucumbers
  • Eggplant
  • Garlic
  • Green Beans

  • Green Peas
  • Leafy Greens
    • Spinach
    • Kale
    • Mustard
    • Collard Greens
  • Legumes
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Potatoes

  • Pumpkin
  • Scallions
  • Seaweed
  • Snow Peas
  • Soybeans
  • Sweet Potatoes
  • Tomatoes
  • Water Chestnuts
  • Winter Squash
  • Yams


Highest Nutrient Density

Good First Choice

  • Plant Milks
    • Soy
    • Almond
    • Oat
    • Rice
  • Plant Based Cheeses
    • Herbs/Spices
    • Cinnamon
    • Turmeric
  • Honey

  • Applesauce
  • Vinegars
    • Balsamic
    • Apple Cider
    • White
  • Baggs Liquid Aminos
  • Nutritional Yeast
  • Sea Salt
  • Mineral Water

Serving Size Guide

Portion size guide

Use this guide to have a rough determination on measuring how much food you are ingesting.

Supplements Guide

Supplement Guide (obtained from food sources)

How to read this guide

This guide is to help you with selecting foods to incorporate into your daily nutrition needs.  Do not look to ingest all these food within one or each meal, but to add these micro-nutrient dense foods throughout your meals during the day and around your workout sessions.


  • Iron: Chia seeds, pumpkin seeds, hemp seeds, quinoa, oats, red lentils
  • Omega 3: flax seeds, chia seeds, hemp seeds, walnuts, seaweed, edamame, kidney beans, brussel sprouts

Mid-morning snack

  • Vitamin C: lemons, kiwi, kale, oranges, strawberries, broccoli, peppers, tomato, spinach
  • Vitamin E: sunflower seeds, hemp seeds, flax seeds, almonds, hazelnuts, peanuts, spinach, avocado, tofu, whole grains


  • Multivitamin: lots of colorful vegetables, seeds, nuts, grain
  • Multi-mineral:
  • Calcium: sesame seeds, chia seeds, rhubarb, collard greens, spinach, kale, broccoli, navel oranges, white beans, almonds, tahini, molasses
  • Magnesium:  pumpkin seeds, sunflower seeds, hemp seeds, flax seeds, cashews, almonds, quinoa, oats
  • Zinc: wheat germ, oats, brown rice, tofu, chickpeas, lentils, black beans, peas, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, cashews, almonds, peanuts

Mid-Afternoon snack

  • Vitamin B Complex: soy, watermelon, tomato, spinach, enriched wheat, avocado, peanuts, tofu, banana, legumes, almonds, soybeans, whole grains, dark green leafy vegetables,  chickpeas, asparagus, sunflower seeds, sesame seeds
  • Vitamin B12: nutritional yeast


  • Foods that where not consumed at lunch, add them to dinner

Evening snack

  • Arginine: dark chocolate, pumpkin seeds, lentils
  • Glutamine: soybeans, sauerkraut, asparagus, cabbage, broccoli, spinach, kale, parsley, beets, carrots, brussels sprouts


During Training and Racing

  • Accelerade or Gatorade drink mix: 1-2 scoops with 12-16 oz. of water
  • Lipton Brewed Tea with 2 tablespoons of honey, 1 tablespoon of blackstrap molasses,  ½ teaspoon of salt
  • Sports gels, gummies, bananas, glucose tablets (fast digestion)
  • Small sandwiches, rice cakes, energy bars, mixed salted nuts, trail mix (slow digestion)

Immediately after all training and racing

  • MSN Pro Coaching Green Smoothie: spinach, kale, banana, hemp protein, soy milk, dates, carrots
  • Endurox R4 Recovery Drink: 2 scoops with 12 oz. of water or juice: (Fat- 1 gram, cholesterol-10 mg, carbs. – 53 grams, sugar- 29 grams, protein- 13 grams, sodium- 220 mg, L-Glutamine- 420 mg, L- Arginine- 920 mg)

After Very Hard Training or Racing

  • Amino Acids: tofu, quinoa, spirulina, oatmeal, beans, chia seeds, hemp seeds, broccoli, nuts, nut butters

After Weight Training

  • Soy Protein Drink: 1 scoop with 8-12 oz. of juice or water
  • Tempeh, tofu, chickpeas

Diet before Competition

Diet before Competition

Meals before an event are crucial for  optimal race performance. Detail to diet is emphasized throughout the training year, but needs special attention before race day. The following dietary schedule is an overview to help ensure that you compete at your best and avoid gastrointestinal distress.

2 Days Out

Food and beverage preparation starts two days before competition.

  • Increase food intake a little bit more, which includes increasing carbohydrate intake, with dishes like pasta or rice
  • Increase consumption of fruits, vegetables
  • Decrease fat consumption
  • Maintain protein consumption 
  • Hydrate properly with water and an electrolyte supplement, such as Gatorade
    • Lighter urine is a good indicator of proper hydration

1 Day Out

The Day Before Competition:

  • Continue your hydration schedule 
  • Return to baseline level of calorie consumption
  • Continue to eat carbohydrate rich meals 
  • Lower intake of fat and fiber

Day Of

The time of the event determines the day’s dietary schedule 

  • If the event is very early (6 am)
  • Stick to mainly liquid energy sources, such as meal replacement shakes 
  • Consume at least one hour before start time

If it’s a later morning event (9 am), consume a regular breakfast or personal pre-race meal, like:

  • French toast, pasta, rice, or oatmeal
  • Fluids, like fruit juice, water, tea, or coffee
  • Consume between 3 and 3.5 hours before start time 

If you have an event that is later in the day, alter or add a mealtime. If the race is mid-morning or afternoon, eat a carbohydrate-rich lunch or an additional carbohydrate meal such as your pre-race meal.

If you feel hungry an hour before the event, eat a small stack like half a sandwich, bar, or gel.

Make sure you maintain consistent hydration up to the event start.

Sip on Water and/or Electrolyte mix

  • Take small, frequent sips
  • Do not guzzle liquids before the start

If needed, please reach out to discuss a more detailed nutrition program with your coach.