UC San Diego Athletic Performance Nutrition Guide

Food Shopping List

 

 

This shopping list is good for all UC San Diego athletes. Print this out and take it with you to refer to when you do your food shopping. To understand in greater detail the foods that make up the categories (protein, carbs, fats) Refer to the Nutrient Breakdown guide. When you are shopping you can use the (breakfast, lunch, dinner) as guidance for which foods fit with what meals.


Proteins
  • Boneless, Skinless Chicken Breast (Lunch, Dinner)
  • Tuna (water packed) (Lunch)
  • Fish (salmon, seabass, halibut) (Lunch, Dinner)
  • Shrimp (Dinner)
  • Extra Lean Ground Beef or Ground Round (92-96%) (Lunch, Dinner)
  • Protein Powder (Whey or Egg protein powder) (Breakfast, Snack)
  • Egg Whites or Eggs (Breakfast)
  • Ribeye Steaks or Roast (Dinner)
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) (Dinner)
  • Top Sirloin (aka Sirloin Top Butt) (Dinner)
  • Beef Tenderloin (aka Filet, Filet Mignon) (Dinner)
  • Top Loin (NY Strip Steak) (Dinner)
  • Flank Steak (Sir Fry, Fajita) (Dinner)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round) (Dinner)

        Ground turkey, Turkey Breast Slices or cutlets (Lunch, Dinner)

        Deli cuts (Lunch)

        Dry beans and peas (Lunch, Dinner)

        Frozen burritos (Lunch)

Complex Carbohydrates
  • Oatmeal (Old Fashioned or Quick Oats) (Breakfast)
  • Sweet Potatoes (Yams) (Dinner)
  • Beans (pinto, black, kidney) (Lunch, Dinner)
  • Oat Bran Cereal (Lunch)
  • Brown Rice (Lunch, Dinner)
  • Farina (Cream of Wheat) (Lunch)
  • Multigrain Hot Cereal (Breakfast)
  • Whole grain cereals (Shredded Wheat, Grapenuts, Special K, Smart Start) (Breakfast, Snack)
  • Pasta (Lunch, Dinner)
  • Rice (white, jasmine, basmati, Arborio, wild) (Lunch, Dinner)
  • Potatoes (red, baking, new) (Lunch, Dinner)
  • Sandwich breads, bagels, pita bread, English muffins (Breakfast, Lunch, Dinner)
  • Soft corn tortillas, low fat flour tortillas (Breakfast, Lunch, Dinner)
  • Low fat, low sodium crackers (Snack)
  • Plain cereal, dry or cooked (Breakfast)
  • Rice, pasta (Lunch, Dinner)
  • Non-fat crackers (Saltines, Wheat Thins, Ritz, or Triskets) (Snack, Lunch)
  • Tostitos chips (oven-baked) (Snack, Lunch)
  • Pretzels (Snack, Lunch)

Fibrous Carbohydrates

  • Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine, Spinach) (Lunch, Dinner)
  • Broccoli (Lunch, Dinner)
  • Asparagus (Lunch, Dinner)
  • String Beans (Lunch, Dinner)
  • Bell Peppers (Lunch, Dinner)
  • Brussels Sprouts (Lunch, Dinner)
  • Cauliflower (Lunch, Dinner)
  • Celery (Lunch, Dinner)

Other Produce & Fruits (Fresh and or Frozen)

  • Cucumber (Lunch, Dinner)
  • Green or Red Pepper (Lunch, Dinner)
  • Onions (Lunch, Dinner)
  • Garlic (Lunch, Dinner)
  • Tomatoes (Lunch, Dinner)
  • Zucchini (Lunch, Dinner)
  • Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries (Breakfast, Lunch, Dinner)
  • Lemons or Limes (Lunch, Dinner)
  • Fresh juices (orange, pineapple, grapefruit, apple) (Breakfast, Lunch, Dinner)
  • Fresh fruit (oranges, apples, bananas, grapes) (Breakfast, Lunch, Dinner)
  • Tomato and V-8 juices (Breakfast, Lunch, Dinner)
  • Frozen vegetables (corn, peas) (Lunch, Dinner)

Healthy Fats

  • Natural Style Peanut Butter (Breakfast, Lunch, Dinner)
  • Olive Oil, Safflower Oil, Canola Oil, Virgin olive oil (Lunch, Dinner)
  • Nuts (peanuts, almonds) (Snack, Lunch, Dinner)
  • Flaxseed Oil (Lunch, Dinner)

Dairy & Eggs

  • Low-fat cottage cheese (Breakfast, Lunch, Snack)
  • Eggs/Egg Substitutes (Breakfast, Lunch)
  • Low or Non-Fat Milk (Breakfast, Lunch, Dinner)
  • Smart Balance (Margarine) (Breakfast, Lunch, Dinner)
  • Non-fat yogurts (plain, vanilla, lemon or other favorite flavors) (Breakfast, Lunch, Snack)
  • Non-fat cheeses (cream, cheddar, mozzarella, pepper jack) (Breakfast, Lunch, Dinner)

Beverages

  • Water
  • Gatorade, PowerAde
  • Diet Soda
  • Crystal Light

Condiments & Misc.

  • Fat Free Mayonnaise
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Salsa
  • Chili powder
  • Mrs. Dash
  • Steak Sauce
  • Sugar Free Maple Syrup
  • Chili Paste
  • Mustard
  • Extracts (vanilla, almond, etc)
  • Low Sodium beef or chicken broth
  • Plain or reduced sodium tomatoes sauce, puree, paste
  • Non-fat salad dressings (Italian, French, Ranch or other favorites)
  • Salsa (mild, medium and/or hot)
  • Spices (garlic and basil in oil, oregano, black pepper, Italian seasoning, thyme)

 

Supplied by UC San Diego Intercollegiate Athletics