No-Cook Grocery Haul At Rouses Market

Hey, I’m Kylee your Louisiana nutrition coach. I help my clients reach their nutrition goals with balance, get started with online coaching and weekly check-ins. Schedule your call with me here.

Let me first start by saying that Rouses has enough variety in their pre-cooked deli section for you to get meals for the family for the week! They change up the proteins and sides so you can have new options each time you go. You could simply buy 2-3 proteins, veggies and carbs and mix and match for meals throughout the week.

Below I’ll show you some options I would get if I needed precooked or easy to cook meal options for the week. Fresh is always best but when we get busy it’s okay to fill in with some already cooked options.

To build your day:

  • Choose 1 item from the breakfast block
  • Build lunch and dinner with a carb, protein, and veggie (typically I would say fat too but the precooked options are normally cooked in oil so you probably don’t need to add any fats)
  • Pick two snacks
    And there you have it!

Buuuut if you want to know which foods work best for you and your goals and how to pair foods together. Schedule a call here for a free consult to see if 1-on-1 nutrition coaching is for you!

Now on to my picks form Rouses!

Proteins

Chicken sausage, boiled shrimp, teriyaki chicken (also has plain), seabass (this isn’t precooked but doesn’t take long)

For the chicken sausage you can through it in a skillet with the cooked peppers and quinoa or make little pizzas with the Ezekiel pita pockets below, just add pizza sauce and cheese!

Plant-based chorizo, meatballs and chicken.

I don’t typically buy plant-based meats because they are low in protein and have a lot of added ingredients that usually aren’t the best for you, but I was pretty impressed with these options! Perfect for my vegan/vegetarians or people who just don’t always like meat.

Sides

Roasted Brussel sprouts, roasted peppers, asparagus ready to steam and mixed veggies ready to roast. A honey mustard or caesar sauce would go great over the veggies!
Mashed potatoes, roasted butternut squash, tomato and cucumber salad, quinoa medley.
Salads you can add protein too, roasted potatoes, and a glimpse of other side options in the deli including green beans.
Good carb options. Pair any of these with a protein and veggie for a complete meal. Use the pita pockets to make sandwiches or pizzas!

Breakfast

Add some fruit or toast to the eggwich or omelet rounds and enjoy cereal with whole milk!

Snacks

Energy drinks

Low Calorie Alcohol Options

Bonus items

I looove these Zevia drinks, they are sweetened with stevia so almost 0 carries and taste great! Keeping prechopped fruit on hand will help you eat more. And here are more options from the deli, they have everything y’all!

If you want to know which foods work best for you and your goals and how to pair foods together. Schedule a call here for a free consult to see if 1-on-1 nutrition coaching is for you!