What’s in My Grocery Cart

By  | 

I have little to no self-control when it comes to food. I see it. I want it. I eat it.

I also have a serious sweet tooth (chocoholics unite!). And darn it, I work hard! I deserve a treat every once in a while.

Snacks and treats are fine – if you can eat them in moderation. I will eat the entire bag of chips or box of cookies in one sitting. If you are anything like me, you may be best keeping those sort of items out of sight, out of mind; the best way to avoid the temptation. That being said, I rarely turn down ice cream or dessert when I am out to eat with friends or family.

Blog 2 pic 1

Simply put, the best way I have found to manage my not-so-healthy cravings is to keep the junk food out of the house. I don’t know about you, but when I am hungry, I want food, immediately. In order for me to keep my nutrition in check, I have to keep my fridge stocked with healthy options that are easy go-to’s for everything from curing my non-stop hunger to fulfilling a sweet craving (without all the calories).

As a professional Dressage trainer, I demand a lot out of my body. I spend many hours in the saddle every day and spend the rest of my work day doing manual labor on the farm. After my personal horses are cared for, I trek to the gym to lift and do cardio. With a schedule like this, it is imperative that I fuel my body for the job. I need to eat enough carbohydrates to have the energy to get through my day. I have to consume enough protein so my body can build muscle from all of my training endeavors. And I have to incorporate good fats for heart health and vitamin absorption.

Investing in your health is one of the wisest decisions you can. Whether you are a weekend trail rider, a weekly horseback riding lesson student, a seasoned competitor or professional equestrian. Your body will thank you both in and out of the saddle for giving it the nutrients it needs for peak performance. Think before you buy next time you are at the grocery store.

Here are the staple food items that you will find in my weekly grocery cart:



Both dairy and egg products are a great source of protein. Dairy products also contain healthy fats, calcium, potassium and vitamin D.


Almond Milk

Greek Yogurt

Cottage Cheese


Egg Whites

Sliced Swiss or Provolone Cheese

Shredded Mozzarella Cheese

Feta Cheese Crumbles




I always reach for lean sources of protein, which typically means white meat and fish.

Sliced Turkey breast

Chicken Breast

Tuna packets

Salmon or Tuna Steaks




Whole grains (tip: make sure the packaging actually says “100% whole grain” – or else it’s not whole grain!) are a great source of complex carbohydrates and fiber.

Rice, Couscous and/or Quinoa


Flat wraps

Whole grain bread

Rice cakes




Low in calories and high in vitamins, these vegetables are so nutrient rich that some are considered “superfoods”. Fruits are often high in natural sugars, making them a great snack for quick carbs






Dried Cranberries





Mandarin Oranges

Frozen Mixed Berries




Not all fat is created equal. Healthy fats can be found in a variety of nut sources – just make sure to read the label to watch for warning signs such as unusually high caloric content or an abundance of sugar.

Cranberry nut mix

Almond Slices

Sunflower Seeds

PB2 Powder

Peanut Butter

Almond Butter



Mrs Dash seasonings

Olive Oil

Sea Salt




Protein Powder



Check back with Stable & Spice on an upcoming post on how I combine items to make tasty snacks and meals throughout my week!


Laura Killian

Grand Prix dressage rider who has earned her USDF Bronze, Silver and Gold medals. She operates her business, Laura Ashey Dressage, in Wellington Florida year-round. In addition to riding, Laura enjoys staying active lifting weights, running, training judo and jiu-jitsu, dancing, twirling baton and trying new and adventurous outdoor activities.

You must be logged in to post a comment Login