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Healthy Gamer Grocery List

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Growing up, I used to be a very picky eater. Like…VERY picky.

Burgers, fries, chicken fingers, and anything deep-fried is all I wanted to eat. My mom would even go out of her way to order pizza with broccoli on top (very traumatizing for a 6-year old). 

Fast forward to today and now I have a greater appreciation for food. Why? 

One word: Variety.

It turns out, I get bored eating the same foods over and over again. I see food as a necessity, but also an adventure. Plus, I’ve been missing out on some essential vitamins and minerals! When I can’t get the nutrients I need, I do go to supplementation as a last resort.

I do, however, treat myself to one cheat day per week as well as some healthy snacking to satisfy my cravings.

With that being said, this grocery list incorporates all of my favourite foods and more. I personally keep processed and sugary foods to a minimum. But that doesn’t mean you can’t indulge every now and then. Find a balance that works for you (and your wallet). 

Tracking macros? I’ve provided information for most items down below. And for my American readers, I’ve included weight and volume conversions as well! 

100g = 3.53oz  

1 Cup = 8us fl oz     

Meat 

Two fillets of salmon
Source: Caroline Attwood, Unsplash
  • Eggs: 100g (143 Calories)
    • 10g Fat, 0.7g Carbs, 13g Protein 
  • Chicken breast: 100g (165 Calories)
    • 3.6g Fat, 0g Carbs, 31g Protein
  • Canned light tuna: 85g (100 Calories) 
    • 0.5g Fat, 0g Carbs, 22g Protein
  • Lean pork: 100g (143 Calories)
    • 4g Fat, 0g Carbs, 21g Protein
  • 70% lean /30% fat ground beef: 100g (332 Calories)
    • 30g Fat, 0g Carbs, 14g Protein
  • Salmon: 100g (208 Calories)
    • 13g Fat, 0g Carbs, 20g Protein
  • (Vegan) Tofu: 100g (76 Calories)
    • 4.8g Fat, 1.9g Carbs, 8g Protein

Dairy

A bowl of yogurt with oats and strawberries
Source: Pixabay
  • 0% fat Greek yogurt: 100g (59 Calories)
    • 0.4g Fat, 3.6g Carbs, 10g Protein
  • 0% fat skyr, Icelandic yogurt: 175g (110 Calories)
    • 0g Fat, 8g Carbs, 21g Protein
  • 3.25% fat plain kefir: 1 Cup (160 Calories)
    • 8g Fat, 12g Carbs, 10g Protein 
  • Feta cheese: 100g (264 Calories)
    • 21g Fat, 4.1g Carbs, 14g Protein 
  • Gouda cheese: 100g (356 Calories)
    • 27g Fat, 2.2g Carbs, 25g Protein 
  • Butter: 1 tbsp (102 Calories)
    • 12g Fat, 0g Carbs, 0.1g Protein

Fruits

A plate of freshly-cut fruit with pieces of dark chocolate
Source: Brenda Godinez, Unsplash
  • Bananas: 100g (89 Calories)
    • 0.3g Fat, 23g Carbs, 1.1g Protein 
  • Strawberries: 100g (33 Calories)
    • 0.3g Fat, 8g Carbs, 0.7g Protein 
  • Blueberries: 100g (57 Calories)
    • 0.3g Fat, 14g Carbs, 0.7g Protein
  • Blackberries: 100g (43 Calories)
    • 0.5g Fat, 10g Carbs, 1.4g Protein
  • Mangos: 100g (60 Calories)
    • 0.4g Fat, 15g Carbs, 0.8g Protein 
  • Grapes: 100g (67 Calories)
    • 0.4g Fat, 17g Carbs, 0.6g Protein
  • Oranges: 100g (47 Calories)
    • 0.1g Fat, 12g Carbs, 0.9g Protein 
  • Pineapple: 100g (50 Calories)
    • 0.1g Fat, 13g Carbs, 0.5g Protein 
  • Peaches: 100g (39 Calories)
    • 0.3g Fat, 10g Carbs, 0.9g Protein

Vegetables

A variety of fresh vegetables
Source: Chantal Garnier, Unsplash
  • Spinach: 100g (23 Calories)
    • 0.4g Fat, 3.6g Carbs, 2.9g Protein
  • Cabbage: 100g (25 Calories)
    • 0.1g Fat, 5.8g Carbs, 1.3g Protein 
  • Broccoli: 100g (34 Calories)
    • 0.4g Fat, 6.6g Carbs, 2.8g Protein
  • Cauliflower: 100g (25 Calories)
    • 0.3g Fat, 5g Carbs, 1.9g Protein
  • Baby carrots: 100g (35 Calories)
    • 0.1g Fat, 8.2g Carbs, 0.6g Protein
  • Bell peppers: 100g (31 Calories)
    • 0.3g Fat, 6g Carbs, 1g Protein 
  • Avocados: 100g (160 Calories)
    • 15g Fat, 9g Carbs, 2g Protein
  • Tomatoes: 100g (18 Calories)
    • 0.2g Fat, 3.9g Carbs, 0.9g Protein
  • Cucumber: 100g (15 Calories)
    • 0.1g Fat, 3.6g Carbs, 0.7g Protein  
  • Celery: 100g (16 Calories)
    • 0.2g Fat, 3g Carbs, 0.7g Protein 
  • Potatoes: 100g (58 Calories)
    • 0.1g Fat, 12g Carbs, 2.6g Protein 
  • Yams: 100g (118 Calories) 
    • 0.2g Fat, 28g Carbs, 1.5g Protein  

Grains and Legumes 

Oatmeal and a variety of beans/legumes
Source: Unsplash
  • Sprouted bread
  • Hummus: 100g (166 Calories)
    • 10g Fat, 14g Carbs, 8g Protein
  • Chickpeas: 100g (364 Calories)
    • 6g Fat, 61g Carbs, 19g Protein 
  • Kidney beans: 100g (333 Calories)
    • 0.8g Fat, 60g Carbs, 24g Protein 
  • Black beans: 100g (341 Calories) 
    • 1.4g Fat, 62g Carbs, 22g Protein  
  • Peas: 100g (81 Calories)
    • 0.4g Fat, 14g Carbs, 5g Protein
  • Brown rice: 100g (111 Calories)
    • 0.9g Fat, 23g Carbs, 2.6g Protein 
  • Wild rice: 100g (101 Calories)
    • 0.3g Fat, 21g Carbs, 4g Protein  
  • Quinoa: 100g (120 Calories)
    • 1.9g Fat, 21g Carbs, 4.4g Protein
  • Oatmeal: 100g (68 Calories)
    • 1.4g Fat, 12g Carbs, 2.4g Protein
  • Peanut butter: 2 tbsp (188 calories) 
    • 16g Fat, 6g Carbs, 8g Protein 

Nuts

A trail mix containing pecans, walnuts, almonds, hazelnuts, and cranberries
Source: Maksim Shutov, Unsplash
  • Walnuts: 28.4g/1oz (185 Calories)
    • 18g Fat, 3.9g Carbs, 4.3g Protein 
  • Almonds: 28.4g/1oz (164 Calories)
    • 14g Fat, 6.1g Carbs, 6g Protein 
  • Pecans: 28.4g/1oz (196 Calories)
    • 20g Fat, 3.9g Carbs, 2.6g Protein  
  • Pistachios: 28.4g/1oz (159 Calories)
    • 13g Fat, 8g Carbs, 6g Protein 
  • Cashews: 28.4g/1oz (157 Calories)
    • 12g Fat, 9g Carbs, 5g Protein 

Condiments and Spices

A mix of spices
Source: Andra Ion, Unsplash
  • Salt 
  • Black pepper
  • Oregano 
  • Paprika 
  • Soy sauce
  • Low-sugar salad dressing
  • Sriracha sauce
  • Cinnamon
  • Nutmeg
  • Lemon/lime juice
  • Salsa: 100g (36 Calories)
    • 0.2g Fat, 7g Carbs, 1.5g Protein
  • Ketchup: 1 tbsp (19 Calories)
    • 0g Fat, 4.5g Carbs, 0.2g Protein  
  • Mayonnaise: 1 tbsp (94 Calories)
    • 10g Fat, 0.1g Carbs, 0.1g Protein  
  • Honey: 1 tbsp (64 Calories)
    • 0g Fat, 17g Carbs, 0.1g Protein 
  • Extra-virgin olive oil: 1 tbsp (120 Calories)
    • 14g Fat, 0g Carbs, 0g Protein 

Beverages

Cup of coffe made with a Chemex brewer
Source: Bruno Cervera, Unsplash
  • Coffee
  • Espresso 
  • Green tea
  • Black tea
  • Mineral water
  • Coconut water: 1 Cup (45 Calories)
    • 0.5g Fat, 9g Carbs, 1.7g Protein 
  • Kombucha: 1 Cup (34 Calories)
    • 0g Fat, 9g Carbs, 0g Protein  

Snacks (eat in moderation!)

A glass bowl filled with popcorn
Source: Alex Munsell, Unsplash
  • Beef jerky
  • Dark chocolate (70%+)
  • Dried fruit (mangos and dates are my favourite)
  • Trail mix
  • Protein bars
  • Whey/vegan protein shakes
  • Popcorn: 28.4g/1oz (106 Calories)
    • 1.2g Fat, 21g Carbs, 3.1g Protein 
  • Rice cakes: 1 Cake (35 Calories) 
    • 0.3g Fat, 7g Carbs, 0.7g Protein 
  • Roasted seaweed: 5g (30 Calories)
    • 2g Fat, 1g Carbs, 1g Protein 

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