Eat For Life

Eating on a Budget: The Grocery List

When it comes to eating on a budget, living a balanced life, and making healthy food choices, having a game plan is key. Before making a grocery list, write down the meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need. Here are some basic tips for creating your menu and grocery list:

  • Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.

  • Use a worksheet, such as the Create a Grocery Game Plan Worksheet (provided by to plan your meals and figure out what items you need to buy.
    Create a list of recipes to try. Find new ideas for healthy and low-cost meals based on what you have on hand, foods your family enjoys, and foods that are good buys.

  • Be sure to include some family favorites along with the new recipes.

  • Think about your schedule. Choose meals you can prepare easily on your busiest days. Save recipes that take longer for days off.

Grocery List Basics

Use your list of weekly meals to create a list of foods and beverages you will need to buy. Don’t forget to include foods like fruits, vegetables, and milk that might not be part of a recipe but are basics for healthy eating. You can write your list on scratch paper, enter it into a computer or a free mobile app. Keep an ongoing grocery list in your kitchen, computer or a mobile app and add items as you run out.

Q&A: What Is Whey Protein? Weight Loss Benefits and Uses

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Q&A: What Is Whey Protein? Weight Loss Benefits and Uses

My goal with this post is to answer the most frequently asked questions on the use of protein whey and its effects on good health and weight loss.

Background: Studies have shown that whey boosts protein synthesis (a biochemical process that produces amino acids from carbon sources like glucose) which aids in weight loss and helps fend off the munchies. What does that mean for your life?

Smoothies and Whey Protein Benefits: A practical meal option and tool that helps you to fight hunger (creating a thinner you) increased protein absorption, which boosts muscle repair and recovery (a healthier you) and a no-cook, time-saving food option. (A happier you!) Think about it this way: Would you rather cook a whole meal that may take up to 20 or even 30 minutes to prepare? Or, do you whip up a delicious, no-fuss smoothie meal option in 2 minutes that travels where you do?

By adding protein whey to your smoothies and shakes, you have a secret weapon at your disposal that offers your body added nutrition, fights hunger and gives you control over your time and health. More info on protein can be found in the Q & A below.

What Is Whey Protein?

Whey protein is a dietary supplement obtained by purification and filtration of whey, or the watery portion of milk that separates from curds when making cheese. Protein is important because our body uses it for the recovery and compensation of the destroyed muscle tissue after physical activity. It’s vital for life! 

Who should be drinking protein shakes?

  • Any person looking to consume alternative protein options other than meat or fish
  • Endurance athletes
  • People looking to lose weight
  • People looking for quality nourishment right after a workout
  • People who get hungry in between meals

How does it work?

Whey is a source of protein known to improve the nutrient content of the diet and boost the immune system. Protein, which helps your cells grow, replace and repair themselves. Your body makes some protein on its own from the 12 amino acids it can produce. The other nine amino acids must be obtained from dietary protein. Whey protein is one such source.

Can’t I get enough protein from the foods I already eat?

The quick answer is yes. However, for example, take an eight-ounce steak you would find at a restaurant. You're getting in more protein than what the body needs in a typical day. What you’re also getting is a hefty dose of artery-clogging saturated fat as well.
Conversely, protein shakes give you control over nutrients needed in your diet.

How much protein do I need each day?

Almost anyone can get enough protein from foods. However the source of that protein matters. Healthy adults should get about 45 to 56 grams of protein a day. That’s the rough equivalent of two scoops of quality whey protein.

I just read that people should be using plant-based protein powder to aid in weight loss instead of the whey protein. Which works best?

Both plant-based and whey proteins can offer you added amino acids and nutrients. Choosing between the two is literally a matter of taste, allergies and digestive concerns. Those who are lactose sensitive may do better with plant-based proteins.

If I drink smoothies or protein shakes, will it result in weight loss?

When it comes to feeling full, clinical studies consistently show that high-protein diets increase satisfaction and decrease hunger when compared with high-fat or high-carbohydrate diets. Most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.

If you feel fuller you have the power to fight snacking and overeating. Along with consistent exercise (3-4 days per week) and healthy eating weight loss is definitely possible.

The different types of protein

Protein makers use different types of bases for their product. These may include the following:

  • Milk
  • Whey
  • Casein
  • Egg
  • Soy
  • Rice

How do I choose a protein powder that’s right for me?

Not all protein powders are created equal. Read the label for quality and purchase products from quality retailers like GNC and The Vitamin Shop. If your goal is to lose body fat, consume a leaner protein powder that's mainly protein, has fewer carbohydrates, and minimal fat. If body fat loss is your goal, make sure the product is more than 50% protein.

I want to get started with drinking protein shakes for better health and to improve my lifestyle. Where can I get good tasting protein shakes recipes?

Get all your delicious protein shakes recipes right here on and get your copy of my ebook Everyday Smoothie: For Good Health, & Weight Loss - For Life!



Win Free Knives from Ōkami!

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Win Free Knives from Ōkami!

Chef Kenny Presents: Ōkami Knives Giveaway 

You’ll be entered automatically with your purchase of From My Plate To Yours: Lunch Fix. See my Facebook page for giveaway rules and regulations! 

Chef’s Knife 8”- Model Balmung

Entries will be counted from October 16th-November 13th.  

Enter automatically with your purchase of From My Plate To Yours: Lunch Fix. On Oct 18rd we’ll announce the 1st contest winner on my Chef Kenny Minor Facebook page.

Other winner announcements will be made on the following dates: 
  - October 26th, 2018
  - November 2, 2018

Last Drawing November 2, 2018

Participating entrants agree to abide by all contest rules and regulations. See my Facebook page on July 1st for the contest giveaway rules. 

You can find Ōkami Knives and products here. Use coupon code CHEFKENNY2018 and receive 10% discount on all knives (limited time only). 

Chef Kenny Partners with Ōkami Knives

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Chef Kenny Partners with Ōkami Knives

Chef Kenny and Okami Knives, a leading manufacturer of top professional kitchen knives, today announce the availability of an integration partnership between the two brands, to offer customers elegant, high quality and affordable kitchen knives and healthy food solutions for in and out the kitchen living. 

You can find Ōkami Knives and products here.

Use coupon code CHEFKENNY2018 and receive 10% discount on all knives. ( limited time only)

Friday Flow: Transformative Life!

It's Friday! I hope that this week has yielded some productivity, joy and fun! It's been a busy and transformative week for me.


You too?

I had to make some final decisions on a few upcoming projects, which had me feeling excited and a little nervous, but in a good way!  You know the feelings that come up when you're creating new opportunities that move you forward? Sometimes in life you gotta flow with the uncomfortable for a while to get that richer life you desire!

Decisions,'s almost lunch time...yay for #food! 

Everyone enjoy the day and weekend.