1/9/26 Groceries: Let It Be Easy
A meal plan... kinda. Take what resonates.
This time of year, the little voice in my head likes to bombard me with everything we can do with this fresh, new start. When I was feeling particularly energized, I made a “side quest 2026 bingo” card. That’s on top of my new planner, my number 1 resolution, and also number 2 and 3 that I’d like to work on, my new vision board, plus my new computer background vision board, my word of the year…
You get the idea. I know nothing magically changes at midnight, but I do love the fresh possibility of a new year.
Anyways. Sometimes, all that energy comes a little too fast, and I need to remind myself to let it be easy. This grocery list is your friendly reminder, too. You do not need to magically change everything about the way you buy, cook, and consume food by January 1st.
This grocery list will always be geared toward rehabbing athletes. Sometimes, I’ll get into the nitty gritty of nutrition I really want you to focus on. At some point, I’ll do a 3-limb cooking challenge for myself. A post-op week. Etc.
That said, our themes of the week are easy proteins, back-up plans, and ONE (keyword, ONE) new recipe I’d like to try.
Breakfast:
Cereal, milk, and yogurt.
Why? Well… it’s easy. We can also pick a cereal option that gives us a bit of fiber. We’ll get a nice little dose of magnesium and calcium here, which are super under-rated in my opinion, and greek yogurt is a great protein source, since the milk and cereal won’t quite be enough. If you’re like me, you’ll eat just the cereal, and then an hour later be ready for Breakfast #2; the yogurt.
Lunch:
Jammy turkey sandwiches, fruit, and carrots.
Get GOOD bread. It matters! Grab a baguette and slice it into your sandwich portions the day you buy it. Wrap the pieces you’ll need at the end of the week in saran wrap, and throw them in the freezer so they’ll still be nice and fresh. Either take them out the night before or pop them in the toaster. Same with sourdough if that’s your jam. My mom is a rye bread fan. Whatever floats your boat.
If you’re a Texan, the HEB oven-roasted turkey is a teeny bit sweet, so it goes SO well with a bit of gouda and fig jam. If you can find a small thing of arugula, I’d consider throwing that on there, too, and then making yourself a little side salad with balsamic instead of the carrots.
Dinner:
1: Skillet roast chicken and potatoes
Ina Garten is on my vision board this year (you saw), and one of my side quests is to try a new recipe each week. Since we’re trying to keep it simple, my ONE new recipe will be an easy one of hers. I’ll grab some brussels to roast with this, too, since it seems like a nice match, and is… you guessed it - easy.
For my second option, I’ll throw together my favorite lazy dinner: Easy sushi bowls. You can find that full recipe here.
Back up to the back up, if sh*t hits the fan this week: Honestly, I’m not going to lie to you. I’d probably just eat the cereal. I always keep a can of tuna in my cabinets, which would be a better plan. Actually, maybe I’ll grab some Gingerale too, just in case, and rewatch Heated Rivalry. That sounds like the perfect sh*t-hit-the-fan self-care dinner. (I’m in full fan girl mode, I’m sorry, but that’s the last HR reference, I promise.)
Snack Spotlight:
I had about 300 cookies over the holiday season, so I’ve been craving something a bit more savory lately, and picked up this Texas Heat trail mix. Trail mix in general is always a great snack option because it’s full of healthy fats, filling, and easy to pack.
Your Grocery List:
Cereal
Milk
Greek yogurt
Yogurt toppings of choice
nuts, chocolate chips, coconut flakes, nut butter, etc.
1-2 baguettes or bread of choice
At least a pound and a half of turkey (to get 4-5 oz in each sandwich for 5 days)
Fig jam or sandwich spread of your choice
Hummus, roasted red pepper spread, and pesto can be fun options, too.
Cheese
Carrots - These can go in your sushi bowl too!
Cucumber - Can also go on your sandwich or in your sushi bowl
Fruit of choice
Currently in the US, oranges, grapefruits, kiwis, pomegranates, and some late season apples are in season!
Ina Garten ingredients (4 servings)
Here’s what Ina says:
4 large bone-in, skin-on chicken thighs (2½ to 3 pounds total)
Kosher salt and freshly ground black pepper
2½ cups buttermilk, shaken
Good olive oil
2 tablespoons Dijon mustard
1 tablespoon dry white wine, such as Chablis
1½ teaspoons fresh thyme leaves
¹⁄₈ teaspoon sweet Hungarian paprika
1 pound medium Yukon Gold potatoes, unpeeled, sliced ¼ inch thick
1 tablespoon minced garlic (3 cloves)
2 tablespoons minced fresh parsley
1 tablespoon chopped fresh chives
Here’s what I say:
I don’t know what the heck Hungarian paprika is, but the stuff I have will have to do. I don’t want to buy white wine, so will be skipping that. I also don’t want to buy 3 different fresh herbs/greens, so I might just stick with the parsley only.
Sushi Bowl ingredients (2 servings)
8-12 oz fresh or smoked salmon
white rice (I normally just buy the little microwave white rice single serve cups that come in a two pack. I find it’s stickier.
Trader Joe’s sweet chili sauce
Spicy Mayo (reg.mayo + hot sauce)
“Color” of your choice:
cucumber, shredded carrot, chopped spinach, edamame, etc
Sesame seeds(optional)
Seaweed (optional)
Snacks
Think about the flavor you’ll want to lean into. I picked up that savory trail mix.
Performance
What phase of rehab are you in? Consider what will help fill out this category?
Want to learn more about your “performance” category?
Take a look at the Injury Performance Plate Guide for more.
