Cooking Oils

The most common oil that is cooked with is “Vegetable” Oil- which sounds healthy right? This oil is generally a blend of corn, soy, canola, palm, & cottonseed, so not only do they not actually have to tell you what’s in it, but it’s highly processed which means it lacks nutrients and since it is processed past its smoke point – is actually rancid.

The best oils to use when cooking can vary depending on how/what you’re cooking. Oils have a “smoke point” or a point to which they get overheated and as stated above actually turn rancid and are not ideal to ingest.

Below is a chart of common cooking oils, their smoke point, and what they’re best used for.

FREE-CALORIE FOOD FLAVORINGS

• Onions
• Garlic
• Ginger
• Fennel
• Hot peppers/ pepperoncinis
• Pickles
• Cucumber
• Celery
• Lettuce
• Sauerkraut
• Salsa
• Hot Sauce
• Mustard
• Herbs – Basil, rosemary, mint, cilantro, thyme, oregano
• Spices/seasonings – Cinnamon, Himalayan sea salt, pepper, chile powder, turmeric, curry, chipotle
• Nutritional Yeast
• Apple Cider Vinegar
• Stevia
• Extracts/ Flavorings
• Lemon/lime juice
• Tea
• Coffee

Keep in mind, some of these things do still actually contain calories. However, if only eaten in 1 or 2 serving sizes they are so few calories that they will not impact your results.

CALORIE-SAVING SWAPS!

These things are to be used in replacement of the occasional treat as a healthier option. You can also just eat whatever treat you like in moderation and align it with your goals. These are just here as options.

• SUGAR/SWEETENER- STEVIA (FLAVORED, DROPS/POWDER)/ HONEY/, BROWN RICE SYRUP
• FLAVORED CREAMER- PROTEIN POWDER / MILK / COCONUT/ALMOND MILK/ HALF & HALF (+SWEETENER ABOVE)
• SODA- ZEVIA OR LA CROIX SPARKLING WATER
• COOKIES/BROWNIES/BAKED GOODS- HOMEMADE ALMOND, COCONUT FLOUR, OR SWEET POTATO (PALEOMG.COM/DESSERTS OR CHOCOLATECOVEREDKATIE.COM)
• ICE CREAM- BLENDED FROZEN BANANAS/ HALO TOP OR ARCTIC ZERO (FRED MEYER/WALMART/SAFEWAY)
• CANDY BAR- PROTEIN BAR (LARABAR/QUEST/ POWERCRUNCH/FIT CRUNCH)
• FANCY SUGAR-FILLED MEGA MOCHA DELUXE- AMERICANO & SPLASH CREAM OR MILK/ NON-FAT, COCONUT, OR ALMOND MILK LATTE &/OR SUGAR-FREE FLAVORS

PRE-MADE /TRAVEL OPTIONS

Life happens. These are options that you can grab at pretty much any grocery store and even gas station for a quick & healthy option. Pick one from each category and make a balanced meal!

Protein

• Hard-boiled eggs
• Lunch meat
• Lunch meat
• Cottage cheese
• Greek Yogurt
• Protein shake
• Tuna / Salmon Packets
• Protein Bar
• Jerky
• Rotisserie Chicken

Fats

• Nuts
• Peanut Butter / Nut butter
• Cheese (Sliced / string / Babybel)

Vegetables

• Pre-chopped /Deli Tray
• Salad Bar (Deli)/ Cold Salads
• Pickles/ Pickled Veggies
• Mini Bell peppers
• Cucumbers
• Raw Fresh Vegetables
• Frozen / Canned Vegetables

Carbs

• Hummus
• Fruit (fresh/dried)
• Rice cakes
• Crackers
• Minute Rice/ Quinoa
• Canned Beans

SHOPPING LIST: PICK 2 EA FOR THE WEEK

Lean Animal Protein

• GROUND BEEF 93/7
• CHICKEN
• EGG WHITES
• EGGS
• FISH /CANNED TUNA /SARDINES
• GROUND TURKEY
• SHRIMP

Dairy & Alternatives

• COW MILK
• PLAIN GREEK YOGURT
• COTTAGE CHEESE
• FETA CHEESE
• ALMOND/CASHEW/COCONUT/HEMP/FLAX MILK
• KEFIR

Dry Grains & Legumes

• QUINOA*
• ROLLED OR STEEL-CUT OATS
• WILD/WHITE/BROWN RICE
• BEANS & LENTILS
• EZEKIAL BREAD/WHOLE WHEAT WRAPS
• GARBANZO BEANS (CHICK PEAS)CANNED/DRIED

SHOPPING LIST: PICK 3-5 FOR THE WEEK

Fresh Vegetables & Fruit

• APPLES
• ASPARAGUS
• AVOCADO
• BANANAS
• BLUEBERRIES
• BUTTERNUT/ACORN/SPAGHETTI
• SQUASH
• BELL PEPPERS
• BROCCOLI
• BRUSSELL SPROUTS
• CABBAGE
• CAULIFLOWER
• CELERY
• DATES
• EGGPLANT
• GARLIC
• GINGER
• GREEN BEANS
• KALE
• LEMONS
• MELON
• MIXED GREENS
• MUSHROOMS
• ONIONS
• SPINACH
• STRAWBERRIES
• SWEET POTATOES
• TOMATOES
• YAMS
• YELLOW SQUASH/ ZUCCHINI
• WHITE POTATOES

SHOPPING LIST: PICK 3-5 FOR THE WEEK /STAPLES FOR THE PANTRY!

Fats & Oils

• GRASS-FED BUTTER
• GHEE (CLARIFIED BUTTER)
• COCONUT OIL (EXTRA VIRGIN)
• AVOCADO OIL (BEST FOR COOKING)
• NUTS
• (CASHEWS/ALMONDS/BRAZIL/PECAN/WALNUT)
• FLAX/HEMP/CHIA SEEDS
• NUT/SEED BUTTER
• PEANUT BUTTER
• COCONUT BUTTER

Baking, Flours & Sweeteners

• COCONUT FLOUR
• ALMOND FLOUR
• TAPIOCA STARCH
• CHICKPEA/FAVA FLOUR
• RAW HONEY
• MAPLE SYRUP
• COCONUT SUGAR
• STEVIA (SWEET LEAF LIQUID)

SHOPPING LIST: PICK 3-5 A WEEK TO STOCK UP ON

For the Panty

• BONE BROTH
• NORI SEAWEED SHEETS
• BRAGGS OR COCONUT AMINOS
• APPLE CIDER VINEGAR
• BALSAMIC VINEGAR
• COCONUT MILK (FULL FAT)
• GREEN TEA
• HERBAL TEAS
• HOT SAUCE (TAPATIO)
• KOMBUCHA
• NUTRITIONAL YEAST
• RAW CACAO
• SALSA
• SAUERKRAUT
• SUNDRIED TOMATOES
• TOMATO SAUCE/PASTE
• SUGAR-FREE MARINARA (OR HOMEMADE W/ TOMATO SAUCE)
• UNSWEETENED COCONUT CHIPS
• COCONUT SECRET TERIYAKI SAUCE
• EDAMAME OR BEAN/LENTIL PASTA (HIGH PROTEIN)

SHOPPING LIST: PICK 2-3 / WEEK TO STOCK UP ON

Herbs & Spices

• HIMALAYAN &/OR SEA SALT
• BASIL
• OREGANO
• ROSEMARY
• BLACK PEPPER
• GARLIC POWDER
• ONION POWDER
• CUMIN
• TURMERIC
• CINNAMON
• CHILE POWDER
• CAYENNE
• PAPRIKA

Snacks/ Extras*

• HUMMUS
• MINI BELL PEPPERS
• TUNA POUCHES
• NUT BUTTER POUCHES
• DARK CHOCOLATE/CHOCOLATE OF CHOICE
• STRING CHEESE/ BABYBEL
• RICE CAKES
• DRIED FRUIT
• RX BARS
• BABY FOOD POUCHES
• PROTEIN POWDER (SEE SUPPLEMENTS)
• CREATINE MONOHYDRATE*
• JERKY
• KODIAK CAKES PROTEIN PANCAKE MIX
• NO SUGAR-ADDED FRUIT PRESERVES (ONLY FRUIT)
• THINK BARS
• NO COW BARS
• EPIC BARS
• LARA PROTEIN BARS
• RAWR BARS
• ELECTROLYTE WATER FLAVORING (SEE SUPPLEMENTS)
• SPARKLING WATER
• ZEVIA ZERO CALORIE SODA
• COLLAGEN POWDER (SEE SUPPLEMENTS)

*Some of these things contain controversial ingredients like artificial sweeteners, but I use them in moderation as they help me stay balanced. Read the ingredient lists and make your own decision

Recipe Books!

• HIGH PROTEIN COOKBOOK
• HIGH-POWERED SMOOTHIE RECIPES
• VEGETARIAN GO-TO’S
• VEGAN DELIGHTS