Tag Archives: fit fam

Building a healthy family

I am so excited about getting to teach my kids healthy habits and healthy mindsets for food and fitness. They are both too young to really grasp anything just yet (toddler and infant), but I know they will and it won’t be some designated “education” time where they will learn it; no, it will be learned by how we all live. Eee! So excited!

My husband and I both love the meal prep process and really enjoy getting creative in the kitchen.  Now we have new motivation: our kids are watching and learning even when we don’t notice!

First stop: Assessing the family needs

To plan our meals, I like to start by estimating how much each person needs of which foods, so that I can grocery shop and cook just the right amount. (I’m more of an on-demand shopper. Although I anticipate I will become like my mom who loves to be overly stocked so that she can always feed an army at a moments notice. I love her gift of hospitality.)

Approximate portions sizes for our family for the main food items (protein, veggies, fruit, dairy):

Bodybuilder (AKA dad): 6-8 eggs; 8-10 oz protein; 2-3 C veggies; whole grapefruit; 16 oz milk
Bikini Pro wanna-be (AKA mom): 3-4 egg whites; 4-6 oz protein; 1-2 C veggies; 1/2 grapefruit or 1/4 C berries; 8 oz unsweetened coconut milk
Toddler (18 months): 1 egg; 1 oz protein; 1/4 ish C veggies; 1/4 C carbs/starch; 1 small apple or 1/2 any fruit; mini-box raisins; 6 oz milk

Then I multiply by number of meals to note the quantity on my grocery list

Next stop: Grocery shopping!

Grocery List:


  • AvocadoBudget tip
  • cucumber
  • asparagus
  • red peppers
  • spinach
  • sweet potato
  • idaho gold potatoes
  • snap peas
  • gala or pink lady apples
  • grapes
  • grapefruit or pineapple
  • berries


  • orange roughy
  • flank steak
  • ground turkey, extra lean
  • ground sirloin, extra lean
  • bacon / turkey bacon


  • cage-free eggs
  • organic butter
  • 2% milk
  • Unsweetened coconut milk (also labeled sugar free)


  • oatmeal
  • wheat germ
  • raisins
  • applesauce packs (emergency grab food)
  • cashews / almonds
  • whole grain tortillas


  • cherries
  • onions
  • 3 pepper blend
  • green beans or green peas
  • broccoli
  • sprouted grain bread


I will post here occasionally about the meals we make and will also be posting recipes at http://www.faithkeith.com

My budget tip: Once I have my groceries in hand I can start planning the meals, because sometimes they may be out of stock of something, or maybe there is bad produce or sometimes I just don’t like the price! When the menu is based on the groceries it usually works better for the budget.



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