Wise Eats Approved Foods / Grocery List

Here is a complete list of Wise Eats approved nutrition. It is broken into categories based on the three dietary macronutrients: Protein, Fat, and Carbohydrate. Any items outside this list should be consumed with discretion. There are other healthy foods that are not mentioned, but these are the ones we use on a regular basis and consider to be ideal for a healthy, varied diet. If it’s on this list, it’s definitely a wise choice! Constructing your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing.

If there is a food you believe should be added or removed from this page, please post a comment below or contact us.

Carbohydrates (40-50% of Daily Calories) – Complex, Slower Digesting – Ideal for Normal Meals & Workout Fuel

  • Grains – Oat Bran, Steel Cut Oats, Buckwheat, Quinoa, Amaranth, Millet, Barley, Spelt
  • Beans – Garbanzo, Black, Kidney, Pinto, Red, Fava, Lima, Hummus
  • Sweet Potato
  • Brown Rice, White Jasmine Rice, Wild Rice
  • Pasta Variations – Quinoa Flour Pasta, Red Lentil Pasta, Other Gluten-Free Pastas
  • Ezekiel Bread, Dave’s Bread
  • Green Vegetables – Spinach, Kale, Asparagus, Broccoli, Zucchini, Brussel Sprouts, Celery, Collard Greens, Cucumber, Wheat Grass, Barley Grass, Green Beans, Parsley, Snow Peas, Peas
  • Other Veggies – Bell Peppers, Tomato, Onion, Beets, Carrots, Cauliflower, Eggplant, Mushrooms, Olives, Radishes, Water Chestnuts, Artichokes, Squash, Pumpkin, Cabbage (Sauerkraut), Heart Palms, Salsa
  • Sea Vegetables – Dulse, Kelp
  • Flour – Tapioca Flour, Coconut Flour, Almond Flour, Pamela’s Baking Mix, Kodak Pancake Mix

Carbohydrates – Fast Digesting – Ideal with Protein for Pre/Post Workout

  • Coconut Water
  • Rice Milk
  • Fruit – Blueberries, Strawberries, Raspberries, Blackberries, Acai, Goji, Cherries, Lemon, Lime, Pears, Apples, Oranges, Mangoes, Bananas, Pineapple, Melon, Grapes, Kiwi, Peaches
  • Dried Fruit – Goji, Mulberries, Raisins, Cranberries, Dates, Apricots

Protein (30-40% of Daily Calories)

  • Greek Yogurt, Goat’s Milk Yogurt
  • Cottage Cheese
  • Eggs (Organic, Cage-Free), Egg Whites
  • Chicken Breast
  • Ground Turkey
  • Grass Fed/Organic Beef
  • Venison or Other Wild Game
  • Fish (Wild Caught) – Tuna, Sardines, Salmon, Cod, Flounder, Tilapia
  • Protein Powder (Hormone/Antibiotic-Free, Organic, Grass Fed, Naturally Sweetened) – Whey Isolate, Casein, Hemp Protein, Egg Protein
  • Bone Broth – Beef, Turkey, Chicken

Fat (20-25% of Daily Calories)

  • Cooking Oils – Coconut Oil, Avocado Oil, Grass Fed Butter, Ghee, Grapeseed Oil, Olive Oil, Peanut Oil
  • Non-Cooking Oils (Salads, Smoothies) – Extra Virgin Olive Oil, Hemp Oil, Flax Seed Oil, Walnut Oil
  • Avocado, Guacamole
  • Nuts (Raw) – Almond, Cashew, Walnut, Pistachios, Pumpkin Seeds, Hazelnuts, Pecans, Macadamia, Brazil Nuts, Pine Nuts, Unsweetened Coconut
  • Nut Butter – Almond Butter, Peanut Butter, Cashew Butter, Sunflower Seed Butter
  • Hemp Seed, Chia Seed, Flax Seed
  • Cheese (Organic and/or Grass Fed) – Feta Cheese, Goat Cheese, Cottage Cheese, Ricotta, Pecorino Romano, Vegan Cheese

Drinks

  • Purified Water (Reverse Osmosis, Spring Water, Berkey Filtered)
  • Natural Sparkling Water – No Carbonation Added (Pellegrino)
  • Lemon Water
  • Coconut Water
  • Green Tea
  • Herbal Teas (Unsweetened, Organic)
  • Raw Vegetable Juice
  • Organic Black Coffee
  • Kefir
  • Kombucha
  • Milk Alternatives – Almond Milk, Rice Milk, Coconut Milk, Cashew Milk, Goat Milk

Flavor Enhancers, Electrolytes, Other Nutrients & Minerals

  • Sea Salt
  • Liquid Aminos, Coconut Aminos
  • Mustard
  • Hot Sauce
  • Balsamic Vinegar, Apple Cider Vinegar
  • Mixed Seasonings & Spices (Basil, Thyme, Parsley, Cumin, Garlic, Ginger, Turmeric, etc)          
  • Natural Sweeteners – Stevia, Xylitol
  • Sugar Sweeteners – Raw Honey, Agave, Maple Syrup
  • Vanilla Extract, Almond Extract, Peppermint Extract
  • Peanut Butter Powder

“Super Foods” (Provide Balanced Nutrition, Vitamins, Energy)

  • Cacao, Maca, Carob
  • Moringa Powder
  • Green Superfood Powder (Spirulina, Chlorella, Wheat Grass, etc.)
  • Camu Powder

Supplements (For Optimization Only, Not Required in Diet)

  • Grass Fed Whey Protein Isolate (Hormone Free, Naturally Sweetened)
  • Grass Fed Casein Protein (Hormone Free, Naturally Sweetened)
  • Hemp Protein Powder
  • Egg Protein Powder
  • BCAAs (Fasted workouts)
  • Fish Oil
  • Multivitamin
  • Creatine Monohydrate
  • Caffeine
  • MSM Powder
  • Magnesium
  • Vitamin D
  • Probiotics
  • Green Superfood Powder with Spirulina, Chlorella, etc.
  • Collagen, Colostrum

Tips:

  • Watch your ingredient lists – Eat only real food!
  • Be careful of hidden sugars, artificial flavors, additives, and other harmful chemicals
  • Avoid added sugars and refined vegetable oils
  • Avoid processed foods, convenience foods, and fast foods
  • Buy organic, cage-free, grass-fed whenever possible
  • Get as close to the original source as possible (Farm, Butcher, Minimally Processed, Raw)
  • Supplements are only necessary in order to complement a diet rich in healthy foods or if you are deficient. Strive to get the majority of your nutrients from whole food sources (Fish oil from fish, protein from meat/vegetables, vitamins from vegetables, etc.). Supplements can also help take your fitness game to the next level. Choose wisely!

Where to Shop

  • Grocery Stores/Markets
  • Farmer’s Markets
  • Amish Markets
  • Costco
  • Trader Joe’s
  • Amazon.com
  • ThriveMarket.com

Sample Meal Plan #1 (Recipes Available Here)

  1. Breakfast: Razor’s Edge Scramble and Energy Bowl
  2. Pre-Workout: Whey Isolate with Coconut Water
  3. Post-Workout: Whey Isolate with Coconut Water
  4. Lunch: Sautéed Vegetables with Chicken, Quinoa, Spices
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Blueberry Yogurt Bowl

Sample Meal Plan #2

  1. Breakfast: False Finish Fried Eggs, Filthy French Toast
  2. Pre-Workout: Whey Isolate with Rice Milk
  3. Post-Workout: Whey Isolate with Blueberries & Rice Milk
  4. Lunch: Sauteed Vegetables with Salmon and Quinoa
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Almond Butter & Apple

Sample Meal Plan #3

  1. Breakfast: Sidewalk Slam Smoothie
  2. Pre-Workout: Whey Isolate with Rice Milk
  3. Post-Workout: Whey Isolate with Banana & Rice Milk
  4. Lunch: Salmon with Veggies and Sweet Potato
  5. Dinner: Chicken Wise Rice
  6. Pre-Bed Snack: Casein Protein w/ Almond Milk

A Note on Calories & Macronutrients

Calorie and macronutrient requirements vary depending on the individual, body type, and activity level. In general, your daily calorie intake should be broken up into 40-50% Carb, 30-40% Protein, and 20-25% Fat. These numbers can be manipulated to your own specific needs based on your goals. For instance, the ketogenic diet utilizes a high fat, low carb approach. A normal diet focused on weight loss should include high quality protein with each meal (about 40% of total daily calorie intake). For someone who is working out vigorously on a regular basis, a higher carbohydrate intake is recommended. Identify your goals, determine your caloric needs, fulfill your dietary requirements, and you are destined for success.

To calculate your daily caloric and macronutrient requirements, visit:
https://www.muscleforlife.com/macronutrient-calculator  

A balanced diet rich in whole foods and low on heavily processed foods will promote healthy weight, muscle growth, high energy levels, strong immune system, and longevity. Take control of your life today by getting these high-quality nutrients in your life!

Wise Eats Approved Foods/Grocery List
http://www.wise-eats.com/approvedfoods

Complete List of Recipes
http://www.wise-eats.com/recipes

12 Lessons Learned from 90lb Weight Loss – Full Article
http://www.wise-eats.com/weightlosslessons

The Following Announcement Complete Episode Guide
http://www.tfashow.com

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12 Lessons Learned from 90lb Weight Loss

If you’ve been to Wise-Eats.com/MyStory, you know that I lost 90lbs back in 2009. It was the start of a major lifestyle change in which I became passionate about nutrition, fitness, building lean muscle, preventing sickness, and optimizing energy levels. Today, I want to share the biggest lessons and tips from that initial weight loss experience, and how you can apply them to your own fat loss goals:

 

1) Embrace Your Need for Change.

In order to improve your health, you must want it for yourself. Think of the reasons you want to lose weight or build muscle. Don’t let weight loss be some idea that’s out there floating in space. Make it tangible. Will losing 20lbs help you interact better with your kids, make you a better worker, leader, friend, or family member? Think of the reasons you want to change and it will help you solidify that goal. Making the commitment is the first step

2) Set A Specific Fitness Goal.

At 6ft, 270lbs, my original goal was very simple: lose weight. After the weight loss, my goals changed. I was skinny, but still sick and unhealthy. At that point, my goal turned toward body composition and building lean muscle. Assess your current physical condition and figure out exactly where you want to go. Then, make it a goal to finally get there, no matter what!

3) Losing Body Fat Is A Numbers Game.

Calories in, calories out. Assuming you have no pre-existing health conditions or metabolic deficiencies, weight loss is very simple. You need to achieve a caloric deficit in order to lose body fat. A calorie surplus is needed to sustain or grow muscle over time. Use a calorie/macronutrient calculator to find out what your daily needs are. I’ve provided my favorite below. Remember, these are just approximations. At 6ft, 200lbs with an active lifestyle, here’s what my caloric needs look like:

Maintain Weight: 2,925 calories per day
Gain Weight: 3,510 calories per day
Lose Fat/Sustain Muscle: 2,632 calories per day
Lose Fat: 2,340 calories per day
https://healthyeater.com/flexible-dieting-calculator

I prefer to lose fat while sustaining as much muscle as possible. Eating too few calories will burn up valuable muscle, which slows your metabolism and hinders long-term progress. Weight loss of about 1lb per week is a sustainable pace that will help ensure long-term results. As long as you’re eating slightly less calories than required, you will lose weight. If you’re lifting weights with proper form, making progressions, and eating slightly more than you’re expending, you will gain muscle. It’s that simple.

4) Start A Diet Journal and Count Calories

This step can be as complicated or simple as you make it. Use an app on your phone, track on a spreadsheet, or write longhand like I used to back in the day. This will help you monitor calorie intake, stay accountable, and wise you up toward the foods you’re currently eating. A kitchen scale will help you measure portion sizes. Counting total daily calories is a great place to start.

When it comes to macronutrients (protein, fat, and carbohydrates), there’s no need to obsess over counting every gram, although it helps when you want to accelerate fat loss and build muscle. I could’ve achieved my current level of fitness much faster if I had been more strategic with my eating and drinking habits over the years. The more disciplined you are with your diet, the faster your results will come.

A good rule of thumb is to make sure you’re getting high quality protein with every meal (usually 30-50g per meal). This will ensure healthy weight loss while preserving lean muscle. Add a moderate amount of healthy dietary fat (which, in my experience, is very easy to go overboard on). The rest of your meals should consist of high quality carbohydrates, which will fuel athletic performance and boost physical and mental energy levels.

Instantly receive a full list of recommended protein, fats, and carbohydrates via e-mail when you subscribe to Wise Choice Nation! http://www.wisechoicenation.com/

5) Get Educated About Diet and Exercise.

Do some research about the things you’re putting in your body. Every single thing you eat or drink is either fueling progress or hindering it. Give your body the raw materials it needs to repair and grow efficiently, and you will reap the benefits.

When it comes to exercise, form and safety are paramount. Study proper form through trusted sites like Bodybuilding.com. There are quality videos for literally any exercise you can imagine. Once you understand how to perform compound movements properly and get some confidence doing them, you can get consistent with your training program and make steady progress.

6) Get Moving.

Discover forms of exercise that you enjoy and will perform on a regular basis. You can workout at home, work, or a local gym. Hire a personal trainer, join a fitness class, or just get outside and go for a walk or run or bike ride. You don’t have to buy expensive equipment or spend hours wasting away on a treadmill. A dumbbell and a YouTube video are all you need to get started. My favorite workout regimens, past and present, will be available soon at Wise-Eats.com/Workouts. Currently, I enjoy weight lifting 5-6 days per week mixed with some high intensity interval training 1-3 days per week (usually performed with kettlebells or UFC Fit full-body dumbbell/bodyweight training). Once you find an exercise program that you’re passionate about, working out is never a chore. It becomes part of your routine; something you can’t function without. You show up because you’re motivated to get better every single time and know that you won’t function at your best without it. Feeling amazing becomes the norm; getting in shape is just a byproduct.

7) Track Your Progress.

Use a fitness journal to record exercises and weights. Monitor your bodyweight daily and/or week-to-week. When tracking your weight, don’t be disappointed if your results aren’t immediate or consistent. For weight loss, aim to lose 1-2 pounds per week. For muscle gain, look to make progress over time by making small improvements each workout. Slightly more weight each time or more reps with good form. Record your performance, reflect on your progress, and celebrate your accomplishments. Realize that it’s a marathon, not a sprint. If you stay consistent, you will see results.

8) Eat Real Food.

Total calorie intake and macros are important to fitness, but I believe nutrient quality is even more important to overall health. Replace fast food or processed convenience foods with home prepared meals from fresh ingredients. Pay attention to nutrition fact labels, and try to eat minimally processed, organic foods as often as possible. Lean proteins like chicken, fish, and whey protein powder. Nutrient-rich carbs like oat bran, quinoa, and sweet potato. Fresh fruits and vegetables as close to their original source as you can get them. Meats that are organic or sustainably raised. Food has tremendous power over your health and fitness, so take it seriously. It can make or break your motivation, consistency, and progress.

9) Drink Only Water.

Okay, this is a bit of an exaggeration. Tea, coffee, coconut water, rice milk, and almond milk are also acceptable beverages, but you get the idea. The bottom line is to eliminate pop, juice, energy drinks, and most other processed beverages. They’re usually science-based chemical concoctions that are going to lead to imbalances and long-term health complications. I used to drink 20oz or more of soda per day for most my life, so I get it. Quitting that was one of the hardest mental struggles I’ve ever overcome. Trust me, once you finally eliminate soda from your diet, you’ll wonder why you ever drank it in the first place.

A complete list of Wise Eats approved foods, beverages, and supplements are sent instantly via e-mail when you subscribe FREE to Wise Choice Nation! http://www.wisechoicenation.com/

 

10) Limit Yourself to One Cheat Meal Per Week Or Less.

Throughout my 90lb weight loss, I cheated on my diet a ton. Cheat meals, cheat days, even full cheat weeks. Calorie restriction sustained my weight loss, not consistent healthy eating. Over time, however, I was able to improve my diet and focus on eating clean, which helped me build muscle and start to get really fit. You don’t have to eat perfect all of the time to lose weight and get in shape. Focus on your goals, try to eat healthy the majority of the time, treat yourself in moderation, and always get back on track after a cheat meal.

11) Plan Meals in Advance.

It’s time to get in the kitchen. Remove processed junk foods and other unhealthy snacks from your kitchen. If it’s not in your house, you can’t eat it, so stock your cabinets with wise choices. Make large batches of food to have ready for quick, convenient, well-balanced meals. Make enough breakfast to have leftovers for days. Bring healthy snacks like nuts and fresh fruit to have on hand at work. Prepare shaker bottles full of protein for those moments when you’re stuck needing a meal. The more you prepare, the greater your chances for success. Stay away from vending machines and restaurants. You possess sole responsibility for every single thing you put into your body. Own that role and do good things for yourself.

12) Kick Your Bad Habits to Make Room for Good Ones.

Quit smoking and take more deep breaths. Replace soda with filtered lemon water. Less sitting, more walking. Pack a healthy lunch instead of buying fast food. Stop feeling tired and sick. Start feeling energized and upbeat. Less negativity, more compassion and kindness. Watch less TV, read more books. Look at your cell phone less, sleep a little more. Reduce processed snacks, eat more vegetables. Replace negative thoughts with positive ones. Focus less on your problems and more on things you’re grateful for. Small changes today add up to life-altering results in the future.

Develop a lifestyle that will eliminate body fat, build muscle, and optimize your life for good. Do it for yourself, but also do it because there is someone out there who needs you to be around for a long time. Avoid sickness, boost your mood, increase energy levels, and fight depression with a longevity-based lifestyle. Through proper diet and exercise you can improve your mental capacity, productivity levels, and motivation to get better in other areas of life. Stick with Wise-Eats.com to help get you there, and feel free to send any questions you may have along the way. To keep up on the latest updates, articles, recipes and more, join our free newsletter, Wise Choice Nation. Thanks for reading. Make Wise Choices!

 

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Wise Choice Nation is a group of like-minded people. Individuals who are ready to take control of their lives by making wise choices. Featuring recipes for success in fitness, nutrition, and personal development.

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Always Workin’ Water


Drink Your Way to Better Health with the Always Workin’ Water

Hydration is one of the most important elements of overall health and fitness. Every day when I wake up, drinking high quality water is my first priority of the day. It fires up your metabolism, flushes out toxins, fuels your brain, and reduces appetite. Only after I fully hydrate will I start to work, check my phone, e-mail, text, etc. Take your hydration to the next level with Wise Eats “Always Workin’” Water. Your drinking water will never be the same again!

Ingredients

  • Filtered Water
  • MSM Powder
  • Fresh Lemon
  • Himalayan Sea Salt
  • Optional: Condensed Greens Powder

Health Benefits/Tips

  • Drinking more water is going to help you lose weight, improve energy levels, fuel your muscles, aid digestion, and improve your mood.
  • MSM powder helps detoxify the body, improves flexibility, healing, energy, and promotes skin health.
  • Lemon juice adds a little flavor and Vitamin C.
  • Greens powder provides energy, detoxifies your body, aids digestion, and supports immune system.
  • Himalayan sea salt provides trace minerals that detoxify the body and help balance blood sugar. Adding minerals will help your body absorb the water and keep you more hydrated.
  • Be sure to drink purified water. Reverse osmosis water or a Berkey home filtration unit is what we use.
  • How much water should you drink? More than you’re drinking now! Personally, I drink a gallon or more per day.

I used to drink at least full liter of pop per day. If I can drop the pop and start making wise choices, you can too!

Make hydration part of your daily routine, and you will be amazed at the results. Next time you’re in the kitchen, make a wise decision.