The Holistic Gym Rat

The Holistic Gym RatThe Holistic Gym RatThe Holistic Gym Rat

The Holistic Gym Rat

The Holistic Gym RatThe Holistic Gym RatThe Holistic Gym Rat
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MEAL PREP AND GROCERY LIST FOR FAT LOSS

This is an example grocery list and meal prep guide that I would send to someone interested in fat loss, easy fast recipes, and low carb options.


If you like these recipes, check out my coaching page and Instagram for more information on nutritional coaching.

Find out more

Sample Meal plan

Grocery list:

  • Eggs/egg whites
  • Ham
  • Skinless chicken thighs
  • Peanut or almond butter (optional)
  • 2% plain greek yogurt
  • 1 package feta or a couple avocados
  • Oats
  • Baby potatoes
  • Canned chickpeas
  • Canned beans (optional - recommend kidney or pinto)
  • Canned corn
  • Bread (recommend: Little Big Bread by Silver Mills).
  • Cauliflower
  • Bell peppers/tomatoes
  • Celery
  • Spinach/lettuce
  • Zucchini
  • Onions
  • Garlic
  • Frozen berry blend or any fresh fruit you desire :)
  • Cocoa
  • Protein powder

Spices or optional extras:

  • Pink Himalayan salt or sea salt
  • Ground black pepper
  • Garlic
  • Dill
  • Cayenne*
  • Paprika*
  • Oregano
  • Onions
  • Pickles
  • Salsa*
  • Dijon

Breakfast

Start the day right

  • 2-3 eggs
  • 1-2 slices ham
  • 1/2 cup egg whites
  • Onions/mushrooms/ peppers/tomatoes/zucchini/spinach/kale...etc.
  • Sea salt and pepper or whatever spices you want :)
  • Top with 1/4 cup feta or 1/3 of med avocado.


Ingredients:

  • 2 eggs
  • 3/4 cup baby potatoes
  • ½ cup cauliflower
  • ½ cup zucchini
  • 1 fresh tomato* or 1 bell pepper
  • 2 tbsps chopped onion/garlic


Instructions:

  1. Serve over a bed of spinach or lettuce.
  2. Pour about 2 teaspoons of cooking oil into a non stick pan over medium heat and fry up your onions and garlic. Add potatoes and let them cook as you heat up another pan for your eggs/egg whites and chop the rest of the veggies.
  3. Fry or poach your eggs and watch them while you cook the rest of the veggies and chop up your lettuce or spinach.
  4. Grab a bowl and dump in your bed of greens, then top with the cooked veggies and your eggs.


* Swap some chopped potato for about 1/4-1/3 cup chickpeas/beans and substitute the tomato for salsa for a southern twist.


Ingredients:

  • 1/2 cup oatmeal
  • 1/3 cup egg whites
  • Cinnamon and pink salt to taste


Toppings are up to you. Some yummy options from that grocery list are:

  • 1/3 cup yogurt
  • 1 tbsp almond butter
  • 1/2 cup berries


Instructions:

Cook the oatmeal stovetop or in the microwave until it starts to thicken:

  • Stovetop: turn the heat on high and stir in your egg whites until fluffy.
  • Microwave: Add egg whites, and microwave in 30 sec increments until desired fluffiness is achieved.



Ingredients:

  • 2-3 eggs poached or fried
  • 1/3 avocado or 1/4 cup feta
  • 2-3 slices Ham (optional)
  • 2 slices bread
  • Spinach or lettuce
  • Sliced tomato or bell pepper *


Instructions:

  1. Prepare eggs how you like (recommend leaving them in the pan and topping with a bit of feta so it melts.
  2. Toast your bread and spread some avocado on it of desired. Just watch portions.
  3. Place your ham, veggies and egg on top of toast and enjoy.


* If you are feeling hungrier that morning but you are trying to hit a certain calorie goal, simply frying up some onions, cauliflower, tomatoes/peppers, zucchini and enjoying on the side will help you fill up some more.


  • 1 scoop protein powder (100-160 cals check your protein)
  • 1.5 tbsp almond butter (150)
  • 1-2 cups spinach
  • 1/2 cup blueberries - 40
  • 250-300 calories 


  • 1 scp protein powder 100-160
  • 1 cup strawberries/raspberries (60-80) 
  • 2 tbsp Cocoa (10)
  • 1 tbsp natural nut butter (100)
  • 250-300 calories


Lunch

Fuel your afternoon

Ingredients:

  • ¼ cup eggwhites
  • 1-2 boiled eggs
  • 1/4 cup chickpeas
  • ¾ cup chopped potatoes
  • ¼ cup orange bell pepper
  • ½ cup cauliflower
  • 1/3 cup chopped celery
  • ¼ cup chopped onion
  • 3 chopped pickles
  • 1/3-½ cup plain greek yogurt


Spices (to taste):

  • Garlic
  • Dill weed
  • Sea salt
  • Cayenne*
  • Paprika*


Instructions:

  1. Chop up the potatoes into bite size pieces and microwave for 4 mins (depending upon how strong your microwave). 
  2. While that’s microwaving, coarsely chop up cauliflower and add to potatoes for 1-2 mins or until slightly soft. 
  3. Chop up the rest of the veggies. 
  4. Put all the veggies and chickpeas in a bowl, and stir in spices and yogurt. 
  5. Deshell and chop up your boiled egg, while frying your egg whites, then chop up and mix into the salad.


Optional Variations:

  • I often put this recipe on a bed of spinach, then cook up 2 fried eggs and place them on top. I call it “Hot and Cold” Potato salad.
  • More egg whites! (I actually like this recipe with ½ cup when I don’t have any eggs).


  • 4 chicken thighs OR 4 oz ham OR 2 eggs and 1/3 cup egg whites
  • 1/2 cup beans or chickpeas
  • 1/3 med avocado or ¼ cup organic feta
  • 1/4 cup canned corn
  • Chopped tomatoes or bell pepper
  • Chopped zucchini (optional)
  • 2 cups Spinach or lettuce
  • Chili powder, sea salt, etc... whatever spices you like.


Ingredients:

  • 1-2 oz chicken thighs and or 1-2 oz ham
  • 1-2 boiled egg
  • 1/3 avocado or 1/4 cup feta
  • 1/3-1/2 cup chickpeas
  • Lettuce/spinach
  • Chopped cauliflower
  • Tomato or bell peppers


Optional toppings/spices:

  • 2-3 tbsp greek yogurt
  • Dijon mustard
  • Cayenne, pink salt, pepper, garlic powder


  • 2 eggs
  • 1-2 pcs toast
  • ½  cup bell peppers
  • ½ cup finely chopped celery
  • 3-4 leaves of romaine lettuce
  • 1/3 cup plain greek yogurt
  • ¼ cup chopped onion
  • 2-3 chopped dill pickles


Herbs and spices (to  taste):

  • Garlic
  • Dill
  • Sea salt
  • Cayenne


Ingredients:

  1. Chop up the veggies and mash egg with yogurt or avocado.
  2. Stir everything in a bowl. 
  3. Enjoy with fresh lettuce/on a bed of spinach, or with gluten free toast/bread.

Also delicious if topped with a 1/2 - 1 serving feta cheese.


Ingredients:

  • 2-3 chicken thighs
  • 2-3 tbsps avocado or greek yogurt
  • *Sliced tomato or bell pepper
  • Spinach or lettuce


Additional toppings:

  • 2-4 tbsps feta
  • 1 egg
  • Fresh onion


Instructions:

  1. Pour about 2 teaspoons cooking oil into a non stick pan over medium heat and fry up 2-3 chicken thighs depending upon hunger levels and size of thigh.
  2. Lightly toast your bread and butter with some avocado or Greek yogurt.
  3. Remove chicken thighs from pan and slice thinly, then return them to the pan so they stay warm and crisp slightly.
  4. Slice up tomatoes or bell peppers, add spinach or lettuce, and whatever veggies you like!


I recommend seasoning with pink salt, garlic powder, and a little cayenne.


Dinner

Bon apetit

Ingredients:

  • 3-4oz ham or pan fried chicken thighs
  • 1/4 cup feta
  • 2 tsps olive oil
  • 200 grams zoodles
  • 1/2-1 cup Chopped fresh tomatoes
  • 1/2-1 cup spinach
  • 1/2 cup cauliflower
  • Chopped onion and garlic


Season to your taste with:

  • Pink or sea salt
  • Pepper
  • Garlic
  • Oregano
  • Paprika,
  • Cayenne


Optional toppings:

  • Black olives
  • Add as much tomatoes/sauce as you desire, but be aware of sugar/calorie content.


Instructions:

  1. If you don't own a spiralizer then slice up your zucchini very thinly lengthwise. I cut the ends off of my zucchini, stand it up on the cutting board and slice straight down. Then I cut those slices as thinly as possible. 
  2. Pan fry your chicken thighs over med heat in a non stick pan with some diced onion or garlic. Season with salt, oregano, paprika, black pepper to taste.
  3. In a separate pan steam your your veggies starting with this cauliflower so it soften.
  4. Then dump in the zoodles and cook until they're soft enough for you. I like mine at about 3 mins. My sister likes hers cooked to 5.
  5. Add the cauliflower and chicken, then top with freshly chopped tomatoes, feta,


Ingredients:

  • 4 chicken thighs OR 4 oz ham OR 2 eggs and 1/3 cup egg whites
  • 1/2 cup beans or chickpeas
  • 1 cup cauliflower rice
  • 1/3 med avocado or ¼ cup organic feta
  • 1/3 cup canned corn
  • chopped tomatoes or bell pepper
  • Chopped zucchini (optional)
  • Spinach or lettuce
  • Chili powder, sea salt, etc. whatever spices you like.


Instructions:

  1. Grill protein in a non stick frying pan.
  2. While it’s cooking rinse and drain your beans then heat up beans, corn, and cauliflower rice (I usually just heat up in the same pan for simplicity's sake). 
  3. Once it’s all hot serve over a bed of spinach or wrap with lettuce. Top with avocado/feta and it is scrumptious! Feel free to add whatever veggies you like to the mix. :)


Ingredients:

  • 4oz chicken thighs
  • 1-2 cups cauliflower mashed potatoes
  • Salad or your choice of vegetable 


Instructions:

  1. Steam 2 cups of chopped cauliflower until soft. 
  2. Boil 1 two two cups of mashed potatoes depending upon how you're doing for calories that day. Generally you do a two-to-one ratio of cauliflower to potatoes for a good texture.
  3. Drain potatoes and cauliflower and mash together. I add a little bit of the potato water back in as I mash until I reach my desired consistency. Add salt, ground black pepper, and garlic if desired.
  4. Parsley, a couple tablespoons of plain Greek yogurt or 1 to 2 teaspoons of butter are also a nice additions.
  5. Pan fry your chicken thighs over med heat in a non stick pan with some diced onion or garlic. Season with sea or pink salt and black pepper to taste.
  6. I love adding paprika to the chicken and parsley to the potatoes. For some reason those flavours go very well together for me.
  7. Another variation is topping everything with some dill and substituting the chicken for ham depending upon what kind of ham you purchased.
  8. Prepare your salad or your choice of steamed vegetable however you like.


Desserts

Mmm tasty!

I make this literally every night. It is a game changer in regards to chocolate cravings.


Base:

  • 1/2 cup cocoa powder 
  • 1/2 scp protein powder 
  • 4-6 tbsps of water
  • Stevia to taste


Instructions:

  1. Stir and slowly add water until it's a thick pudding consistency. 
  2. Feel free to pop into the microwave for roughly 3 mins (depends upon strength of microwave) to turn it into a chocolate mug cake type dealio or just enjoy as is.
  3. Then top with any fruit, nuts, nut butters or even low fat whip cream!


My favourite combo:

  • 1/2 cup cocoa powder 
  • 2 tbsps vanilla Vega Sport Protein powder 
  • 4-6 tbsps of water
  • Stevia to taste


I just stir all the base ingredients together, pop in the microwave for around 3 mins (I like it gooey in the middle ), then top with:

  • 1/3 cup plain organic yogurt
  • ½ fresh banana
  • ½ cup frozen strawberries
  • 1 tbsp bee pollen,
  • 1 tbsp raw unsalted redskin peanuts and another 
  • 2 tbsps Vega Sport Protein Powder
  • (I love mixing fresh and frozen fruit together with a bit of yogurt. The texture and consistency is magnificent).

This variation is around 400 calories and is the perfect cap to my day.


Ingredients:

  • 1/3 cup oats
  • 1 cup your choice of fruit
  • 1 scp your choice of protein powder
  • ½ cup Greek yogurt
  • ¼ cup your choice of unsweetened nut milk
  • Cinnamon and stevia to taste
  • Pinch of himalayan salt
  • ½ tsp baking soda
  • ½ tsp vanilla extract


Instructions:

  1. If using oven, preheat to 375 degrees Fahrenheit. 
  2. Mix oats with ¼ cup of nut milk, vanilla, baking soda, cinnamon, stevia, and salt. Stir and set aside.
  3. Mix selected fruit (make sure it’s already in bite size pieces) with a half scoop of protein powder, and cinnamon, stevia, and salt to taste. Stir and pour mixture into oven safe bowl. Top with oat mixture and place in preheated oven or toaster oven.
  4. Bake at 375 for 15 mins, then crank to 400 for the last 10 mins (or until oats are crispy ).
  5. While your delicious concoction is baking, stir the remainder of your protein powder in with the Greek yogurt and place in fridge (for thick creamy topping), or freezer (for protein ice cream). You can also save some to sprinkle on top.
  6. My favourite version of this recipe is with frozen berries, strawberries and rhubarb, or apples. 


Calorie breakdown for common ingredients:

1 pc Silver Mills Little Big Bread (60)

1 pc weight watchers bread (60)

1 pc regular bread (120)

2 tbsps canned pumpkin (25)

1 scoop protein powder (120-160)

3 /4 cup Plain greek yogurt (100-130)

1 cup berries (60 - 80)

2 servings fruit (80-120) 

1 tbsp natural nut butter (90-110)

1 egg (70-80)

1/2 cup egg whites (60)

2 strips bacon (80)

4 oz chicken thighs - boneless, skinless (160)

4oz chicken breast - boneless, skinless (120)

4oz extra lean ground beef (180)

4oz deli ham (130)

½ cup chickpeas (110)

¼ cup regular cheese (110)

¼ cup low fat cheese (90)

1/4 cup feta (80)

1  triangle laughing cow cheese - low fat (25)

½ cup 2% cottage cheese (100)

1 scp ptn powder (100-140)

3 /4 cup plain organic yogurt (100-130)

1 cup berries (60 - 80)

2 servings fruit (80-120) 

1/2 cup spinach (5)

1 tbsp natural nut butter (90-110)

1/3 avocado (90)

1 tbsp Chia seeds (65)

1 tbsp Hemp seeds (55)

1 tbsp Flax seeds  (6

Example Custom Workouts

Example Workout

Day 2 - Week 2


Lower Body Primer:

2x30 secs Static Glute Bridge with Alternating Leg Lift


1 Warm Up Set (Bodyweight) + 

3x10 working Sets of:

Goblet Squat RPE 8


2x12 Dumbbell Step ups RPE 9


Upper Body Primer:

1x30 secs Wall Angels


3x10 Banded Rows RPE 8

2x12 Standing Dumbbell Shoulder Press RPE 9

2x12 Assisted Dips RPE 8


2x30 secs Swimmers RPE 9

2x30 secs Abs Bike RPE 9



Each uniue individual requires a unique plan...

This is one workout (Day 2 Week 2) from a client's custom built program. Diane has been inconsistently training since high school, and came to me asking for an at home routine. She said she had 1 set of 5lbs dumbells, 1 random 20 lb dumbell, and a moderate resistance exercise band. 

After filling out her PAR-Q and her questionnaire I learned she wanted a simple at home workout program to get her back in shape and assist in rehabbing her knee.

Upon some research, I discovered she had severe ATP (anterior pelvic tilt),  knee pain due to repeated tearing of her MCL (medial collateral ligament), as well as some moderate back pain due to stress/posture fatigue.

Diane now has a workout and mobility plan addressing all of these chronic ailments and a simple recipe and meal prep guide to assist her fat loss goals.

Our bi-weekly check ins enable her to stay on track with other lifestyle factors, such as sleep regulation and recovery, digestion, amindset and time management.

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