Grocery list?

Kitship

Hi!
I am just beginning my journey and need a grocery list so I can get some healthy foods in the house. Right now I am just on breakfast foods.
So far I have:
Egg Whites
Veganaise
Yogurt
Almonds
Pistachios
Steel Cut Oats
Almond Milk
Soy Milk
Uncaged Eggs
Cinnamon
Protein Powder
Cottage cheese
Raisins
Kashi cereal
Coconut shavings


Anything to add for lunch/dinner?

IvoryParchment

Don't buy a lot of unfamiliar things and go crazy trying to change everything at once. Pick a new recipe and try that first. Gradually switch over to healthier things as you find you prefer them. I mean, how many calories did you just buy, and how many breakfasts will it take to eat that much?

luvmybaby333

Baby Spinach
Whole Carrots
Apples
Fresh Mushrooms
Chicken Breasts
Tuna
Feta
Hormel Bacon Bits
Newman's Own Salad Mist
Bagel Thins (Thomas Everything-flavored Bagel Thins: 110 calories. Awesomeness.)

^^^^^ These are all foods that *I* enjoy and need to have on hand. (I also keep many of the foods you mentioned on hand.) Really, the best thing to do is to buy the foods you like, eat them in moderation, and make sure you are getting at least *some* fresh produce into your diet each day. As a PP mentioned, it's best not to go crazy and try to change everything at once. Logging calories and being mindful or what you're eating is a pretty big task in itself. Take it easy and try not to make things too complicated. :flowerforyou:

Kitship

Thank you both.
Yeah, maybe I should try to ease into things before going crazy and changing my diet completely.

regions02

I like honey pretzel sticks (7) and yougurt for lunch. Then a nice protein and veggies for dinner.

pspetralia

I also like the Oscar Meyer shaved turkey. You can have 6 slices for 45 calories. I put it on a whole wheat deli thin with a smear of yellow mustard. The whole thing comes to only 145 calories.
My best suggestion, as others have posted, would be to make small changes in what you are eating. Only try one or two new things a week. Try to eat in moderation with everything else. I find that I tend to eat the same 2 to 3 things per meal every week.
Good luck and feel free to friend me.

colochel

I looooove breakfast. I cook my egg whites with baby spinach, mushrooms and coconut oil.

I'm also a chocolate FREAK so I rarely go a day without a dark chocolate sugar free pudding snack.

Everything else changes daily but I'd find healthy alternatives to common food staples: bread, pastas, cuts of meat, fresh veggies & fruits.

KYMUSE

Frozen fruit (great to add small amounts in protein shakes/smoothies)
Dark, leafy greens!
Diet hot chocolate (my treat at the end of the day, only 25 calories)

Jarvis95

Where's the fresh fruits and veggies?

Also i've heard numerous times that you don't need protein powder!!! I have a print article that says "Most people, athletes included, can get what (protein) they need from diet alone".

also i'd be careful with the nuts...they can add up fast!

Goal_Seeker_1988

Hi!
I am just beginning my journey and need a grocery list so I can get some healthy foods in the house. Right now I am just on breakfast foods.
So far I have:
Egg Whites
Veganaise
Yogurt
Almonds
Pistachios
Steel Cut Oats
Almond Milk
Soy Milk
Uncaged Eggs
Cinnamon
Protein Powder
Cottage cheese
Raisins
Kashi cereal
Coconut shavings


Anything to add for lunch/dinner?

That's alot of different foods for breakfast. Here's my breakfast and it never changes quick and easy: quaker weight control mapel and brown sugar oatmeal, skim milk and bananas. The smaller the list the easier it is to stick to it.

Eggs I usually eat for lunch before I go to work. Cottage cheese for me is sometimes my dinner @ work. You want to have a few options but not go overboard on choices. Make it simple so it's easier to stick to.

Forgot to add some other great protein options: chicken, tuna and turkey (try oscar mayer all natural turkey lunch meat)
alot of ppl on here mention eating laughin cow cheese never tried it but ppl mention it alot.
also a really good switch is to try sweet potato fries instead of french fries. They taste amazing!!!
forgot to also mention beans especially black beans and dark kidney beans.
You could always just dress up a salad with chicken but best choice of dressing is vinergeratte or however you spell it as long as you can tolerate it. But salads make a good lunch.

cherriewilliams

Veggies
Mixed greens/spinach for salads
tuna in water
salmon
boneless skinless chicken breast

I like to bake pork tenderloin or grill chicken breast and slice it and put it on mixed greens with a little light feta cheese and kraft light raspberry vinaigrette.

poustotah

Don't buy a lot of unfamiliar things and go crazy trying to change everything at once. Pick a new recipe and try that first. Gradually switch over to healthier things as you find you prefer them. I mean, how many calories did you just buy, and how many breakfasts will it take to eat that much?

THIS!!! And research some of these foods. You may find more of a nutritional benefit from the almond milk than the soy milk. And where are the fruits and veggies???

Fairysoul

I started with not buying processed meals, so I stuck to the outer isle, aside from 1-2 isles, of the grocery store including nuts/seeds, eggs, dairy, meat, fish, fresh fruits and veggies. The inner isles I go for bread rice and beans, noodles. Sometimes getting frozen veggies.

Devlyn_P

Lean Meats
Eggs
Veggies
Water
Oats
Trail Mix
Quinoa
Apples and Cuties
Tuna
Toilet Paper

rumsuck8

I can't live without the Laughing Cow lite spreadable swiss cheese wedges!!! I use it on Arnolds Sandwich thins like a bagel, on celery, fat free triscuits, amazingly good!!

Kitship

D'oh...completely forgot the fruits and veggies.
I guess I am just so afraid of getting bored of the oatmeal with fruit in it.

AnarchoGen

My breakfast varies

1.) Egg, and 3 egg whites (I get eggs from my backyard chickens)

2.)1/4 cup cooked steel cut oats with 1/4 cup mixed frozen berries & cinnamon

3.)Jazz apple & rice bran with unsweetened original/vanilla almond milk (non cardio days - I'll have milk after my cardio)

4.)*This is my post workout breakfast - Banana, spinach smoothie (100g banana, 50g spinach, 8oz green tea, 1 scoop protein powder -NitroFusion)


Sometimes I'll eat the apple with the oats.


And I always have 1 scoop of Nutribiotic Rice Protein Spectrum Shake (unsweetened vanilla) in 8oz water prior to workout.

If you do get cottage cheese or greek yogurt - my friend has a cup of greek yogurt (0 fat, 0 carbs, 18g protein) with 14 almonds as a post dinner snack. She is a competitive body builder.

All these options are under or around 200 calories.

darcy1982

LOL @ vynvyn's last list item..."toilet paper"

rhager26

A girl I work with who is a fitness model only shops the perimeter of the grocery store. It does make sense. All of your fruits, veggies, dairy, fish and non processed foods are the perimeter of the store. I have began to follow this simple rule and refuse to go down any other aisles. Hope this helps and best of luck on your journey!

AnarchoGen

D'oh...completely forgot the fruits and veggies.
I guess I am just so afraid of getting bored of the oatmeal with fruit in it.

You will not get bored of oatmeal!! I love it, after about a week of eating it, usually 45minutes of eating it, I get so pumped up! I always eat it an hour before my workout.

AnarchoGen

A girl I work with who is a fitness model only shops the perimeter of the grocery store. It does make sense. All of your fruits, veggies, dairy, fish and non processed foods are the perimeter of the store. I have began to follow this simple rule and refuse to go down any other aisles. Hope this helps and best of luck on your journey!

Yup, stay away from processed foods as much as possible - I do this as well

jillybeanruns

lean protein - i.e. chicken and fish

And I second the protein powder. I *only* and very sparingly use it for baked goods.

AnarchoGen

lean protein - i.e. chicken and fish

And I second the protein powder. I *only* and very sparingly use it for baked goods.

I agree - ONLY if you are getting plenty of protein you shouldn't need very much protein powder. I don't eat meat so I lack protein, and I'm trying to meet all my macros, to include all the amino acids and other nutrients needed for muscle building (I lift weights).

Dtho5159

Here is my weekly grocery list:

Whole wheat bread
Double fiber english muffins
produce (bananas, cucumbers, spinach, grapes if on sale, carrots, celery, sweet potatoes)
sandwich meat
yogurt
frozen veggies
soy milk
silk fruit n protein
soup if its cold
eggs
cheese (shredded, sliced and string sticks)
cracker chips
100 cal cookie packs
100 cal nut packs

AZKristi

Check the nutritional data on the Kashi cereal, some varieties of Kashi have lots of sugar.

lor007

I always make sure to add cat food to my list. Dolly can get angry if she is hungry.

crzyone

Lots of fresh fruits and veggies.....for me, oranges, grapefruits (check the sales paper to see if anything is on sale), cucumbers, radishes, onions, green peppers...sometimes lettuce or spinach leaves.

Frozen fruit...I have been eating frozen blueberries for breakfast.

Frozen chicken breasts.
SLiced turkey breast.

Flat breads

Hot mustard (A couple of slices of turkey, a squirt of mustard in a Flatbread is about 130 calories and great for lunch or a snack)

Brown rice

Peanut Butter

Can of blackeyed peas

Garvin51

I am not sure if it was mentioned before, but some items may sound healthy or advertised as healthy but are not. If you have an Iphone or Android phone ... check out a free App called 'Fooducate' or visit the website ... Fooducate.com You can scan the food you plan to purchase and it give you a healthy or non-healthy grade from A to D- ... it even suggest an alternative. I wish you well on your journey. I thought I was eating healthy until I getting this App and visiting their website.

littletiger97

I can't live without the Laughing Cow lite spreadable swiss cheese wedges!!! I use it on Arnolds Sandwich thins like a bagel, on celery, fat free triscuits, amazingly good!!

I completely agree! And if you are like me and don't really like swiss, no worries! This tastes more like cream cheese IMO! So good! I use it on sandwiches too in place of mayo and cheese!

Kitship

I will have to try laughing cow! I've heard great things about their cheese.
Thank you all for the tips, very much appreciated!

calliope_music

this is what we normally buy:

apples
bananas
tomatoes
baby spinach
beans (black and kidney)
tofu
cottage cheese
hummus
whole wheat pita
peanut butter
string cheese
greek yogurt
almonds
protein powder
cucumbers
green peppers
frozen veggies
frozen berries
carrots