Welcome to The Globe’s new series, What’s In My Cart?, where we’re asking Canadians how they stock their kitchens.

Dwight Barrett was first acquainted with fitness in his 20s, and since then, the 46-year-old says a membership at his local gym, research into macronutrients and a change in diet have left him feeling good.

Though he grew up with a typically Jamaican diet, heavy in carbohydrates such as rice and peas, for the past two decades, he’s switched to a diet rich in fruits, vegetables and protein. Although he won’t personally admit it, his wife says, “he’s nice and muscular.”

As a nurse, that strength training – and diet – is necessary. Working at Credit Valley Hospital in Mississauga, his week involves four 12-hour shifts at the hospital’s intensive care unit, so his meals need to be quick to prepare, and keep him full throughout his shift, he says. And his efforts to improve his health and muscle mass also keep him adept for the job.

Here’s how Barrett shops for healthy, muscle-building meals that satisfy him before his long shifts.

How I save: Between buying in bulk and looking for sales, we keep our grocery shopping flexible, which helps us save money. For meats and protein, we usually look to see where it’s on sale and buy it there. For example, when chicken breast is on sale at the Real Canadian Superstore, I can get a pack of three-to-four breasts for under $15.

How I splurge: By eating out or using a food delivery app. Sometimes we’re so tired and it’s convenient. Lately, I feel like it can sometimes be cheaper than the price of groceries in Canada.

The hardest eating habit to keep up: I try to avoid carbohydrates. I grew up in a Jamaican household, where we ate rice with every meal besides breakfast, so it’s been a really challenging swap. But I find it makes me feel groggy and lethargic. Swapping rice for more protein and vegetables also helps me keep weight off my waist.

How I’ve changed my diet recently: My biggest vice would be McDonald’s fountain drinks, which I’d drink during my shift at the hospital. It’s very specific, but when I feel like I’m low on energy, nothing hits the craving like a large Coke from McDonald’s. I switched to drinking Diet Coke a while ago and have dropped an easy 15 pounds since.

Five items always in my cart:

• Orange juice – Tropicana or President’s Choice – $6.65: Between Tropicana, President’s Choice or the brand on sale at Walmart, as long as I find no pulp orange juice, not from concentrate, I’m not fussy with the brand. It gives me vitamin C, and I have always liked it.
• Heinz Ketchup – $5.77: This is a staple. Sometimes we use it as an ingredient in our gravy or sauces, we use it as a dip with frozen foods, and sometimes just toss it on some chicken we throw in the air fryer.
• Romaine Lettuce, three pack – $3.99: I eat a vegetable with every meal, and usually it’s a salad. I like Caesar salads. So, I chop up some of the romaine, toss some light Caesar dressing on it and maybe sprinkle some Parmesan cheese, and it becomes an easy side or base to have with a piece of chicken breast.
• Campbell’s Chunky soup – $1.99 to $3.99 per can: My wife loves these. We always have multiple cans in the pantry. She isn’t picky, but right now, we have a chicken and sausage gumbo, a beef and a vegetable can in the pantry. She loves soups and it’s easy for her to warm up and eat.
• Blueberries – $6.99: We always have multiple fruits in the fridge. Blueberries are my favourite. I know they’re really healthy for you. They’re just very expensive to buy.

This interview has been condensed and edited.