Hockey Nutrition: Grocery Shopping

A couple days ago, I provided a 4-step plan to help hockey players put on muscle mass and gain weight over the off-season. If you missed it, you can check it out here: A 4-Step Plan for Off-Season Weight Gain

Eating effectively starts with shopping effectively. Quite simply, if you don’t have the right ingredients to eat well, it’s impossible to do so. Below is a sample grocery shopping list taken directly out of Ultimate Hockey Nutrition. For a limited time, you can get direct access to this incredible resource here: Ultimate Hockey Nutrition.

Sample High Performance Grocery List
*All sources preferably grass-fed, pastured, and/or organic


  1. Chicken or Turkey Breast, boneless or skinless
  2. Lean Ground Beef, Buffalo, Chicken or Turkey
  3. Lean Red Meat (top round, sirloin, London broil)
  4. Omega-3 Eggs
  5. Scallops
  6. Wild Alaskan Salmon
  7. Yogurt, plain

Vegetables and Fruits

  1. Asparagus
  2. Baby Carrots
  3. Baby Spinach, Triple Washed
  4. Bell Peppers (green, red, yellow, orange)
  5. Cruciferous Veggies (broccoli crowns, cauliflower, cabbage, kale)
  6. Cucumbers
  7. Mixed Frozen Vegetables
  8. Onions
  9. Tomatoes
  10. Apples
  11. Bananas
  12. Berries, Fresh or Frozen (cherries, raspberries, strawberries, wild blueberries, etc.)
  13. Dried Fruit (apricots, dates, figs, prunes)
  14. Oranges
  15. Pineapple

Grains and Other Carbohydrates

  1. Buckwheat
  2. Beans (black, chick peas, kidney, lentils)
  3. Old-Fashioned Oats
  4. Quinoa
  5. Sprouted Grain Breads, English Muffins, Wraps or Cereal (Ezekiel)
  6. Sweet Potatoes

Healthy Fats

  1. Cacao, shredded, 85%+
  2. Coconut, shredded, unsweetened
  3. Extra Virgin Olive Oil
  4. Guacamole
  5. Mixed Nuts (almonds, walnuts, pecans, cashews, pistachios, brazil, etc.)
  6. Natural Peanut/Almond/Cashew Butter
  7. Pastured Butter
  8. Pesto from Extra Virgin Olive Oil
  9. Seeds (chia, hemp, milled flax, pumpkin, sunflower)

Miscellaneous Items

  1. Coffee
  2. Hummus
  3. POM Wonderful Pomegranate Juice
  4. Salsa
  5. Spices (sea salt, pepper, cinnamon, nutmeg, onion powder, garlic powder, ginger, etc.)
  6. Unsweetened Almond or Hemp Milk
  7. White/Green/Oolong/Black/Rooibos Tea

As you may be thinking, it’s not necessary to buy each of these items with each trip. I recommend printing this list, doing a quick inventory of what you already have, and then making a list of a couple things from each category to pick up your next grocery trip. If you’re reading this and you don’t do the shopping, pass this on to whoever does. If you can make dietary changes so that 80%+ of your diet comes from the foods listed above, it will have a powerful impact on your performance and health.

To your success,

Kevin Neeld

P.S. I’m not sure how long this link will stay active, so if you recognize the profound effect nutrition can have on your performance, pick up your copy today! Get it here: Ultimate Hockey Nutrition

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