My Summer Fat Loss Grocery List: 26 Foods I Swear By

With kids and a demanding schedule, DeLauer rarely cooks whole cuts of steak or chicken breast anymore. Ground meats cook quickly and let him inhale food—a habit he jokes isn't best but fits his reality. He loves the gristle and texture of ground beef, and ground chicken has overtaken turkey as his favorite. He gets annoyed when stores run out of ground chicken, illustrating that these two ground meats are the backbone of his diet. This protocol underscores practicality over culinary refinement.

DeLauer calls himself a weirdo for eating watermelon while he works out, but he defends it as a strategic choice. Because watermelon is voluminous and hydrating, it takes a lot to really spike blood sugar, giving a steady release of energy. It's a far cry from processed intra-workout carbohydrates and aligns with his emphasis on whole foods even during training.

DeLauer emphasizes that nutritional yeast is protein-dense—more protein per gram than almost any food except spirulina—but clarifies you'd need a lot to get substantial protein from it. Still, even a couple tablespoons deliver a notable B vitamin hit, enough to turn urine a bright fluorescent yellow from riboflavin. He views it as a functional food to top meals, not a primary protein source.

DeLauer praises Fourth and Heart for making flavored ghee like turmeric and vanilla, which he finds through Thrive Market or grocery stores. Ghee's high smoke point makes it practical for cooking, and its butyrate content is the standout feature for him. Even a tiny amount delivers gut benefits, making it cost-effective despite the price tag.

He loves yellow kiwis so much he wipes out the stock at Sprouts and would get irritated if he couldn't get them. The skin is thin enough to eat comfortably, adding fiber. He highlights the impressive vitamin C content, making it a functional food that tastes unbelievably delicious at only 80 calories for two. This is a nutrient-dense, low-calorie treat in his rotation.

With kids and a busy schedule, he rarely cooks whole cuts like chicken breast or steak, relying almost entirely on ground meats. Ground chicken cooks fast and is more palatable to him than turkey. He gets genuinely irritated when the store is out of ground chicken, underscoring how central it has become to his daily eating. This swap reflects a broader move toward ground meats for convenience.

DeLauer used to be a big fan of tuna in water because it made calorie tracking simpler. Recently he tried Wild Planet tuna packed in high-quality extra-virgin olive oil and now drains off the oil so he can “check two boxes”—getting his tuna and his olive oil fix. This shift prioritizes the taste and fatty acid benefits of EVOO while retaining caloric control.

DeLauer admits he stayed away from milk for years, thinking it was unhealthy. Recently he's changed his stance, particularly for raw milk, pointing to literature suggesting immunological benefits and noting that in small quantities it's perfectly fine. He pairs raw milk with raw cheese, which he says tastes excellent, making it a newly acceptable treat.