Grocery list Must haves

I keep my pantry stocked with vegetable broth and canned diced tomatoes because I like to make vegan soups and stews. I prefer the "No-Chicken Broth" by Imagine. It's not as sweet as other veggie broths.

This week I tried a new dish: Zucchini, Great Northern beans (white), onions and Italian seasonings with a little vegetable broth and canned tomatoes. It was so yummy, I didn't even miss the pasta. I made 7 cups, so over the course of a few days, when I reheated I changed it up. Once I added spinach, another time red peppers, and another time peas and potatoes.

My other staple is low fat hummus by Oasis Mediterranean Cuisine. I use it for sandwich spread or veggie dip.

Zucchini, I buy zucchini pretty much every time I go to the store. It is extremely versatile, filling, and low calorie. I like it cooked in stir fry with teriyaki sauce, cooked in garlic and olive oil with parmesan cheese on top, added to an omelet, and so much more.

Eggs (or egg beaters or both)

OroWheat Sandwich thins. A hundred calories of delicious bread with tons of fiber.

Fresh Salmon (at 7.99/lb at my local grocery store) Amazing, tons of protein and can be cooked with just lemon and pepper on top or with something like a raspberry chipotle sauce.

Chicken breast meat (either whole chicken breasts or the tenders whichever are cheaper)

Frozen fruits to put in oatmeal especially berries. Cheaper than fresh, keep for longer, can be thrown in oatmeal or yogurt. In yogurt they will keep it cool for quite a while, in oatmeal, they cook with the oatmeal. Also can be used as a dessert alternative, cook with a little brown sugar.

Frozen veggies. Sometimes, I just feel too lazy to cook fresh veggies and other times, I run out and don't want to have to go to the store yet.

Canned (or packaged tuna). I like tuna melts with the OroWheat sandwich thins an ultra thin slice of swiss cheese (220 calories of amazing for the sandwich)

Cheese. I either buy it in the Sargento ultra thin slices or a block. Shredded cheese goes a long way for the calories and I find that shredding it myself with a micro planar gives me a nice fine shred I can spread all over a couple servings of eggs or bread, etc...

Oatmeal. I buy the minute or steel cut in canisters. It is cheaper and just as easy to carry around with some tuperware. Also can be added to some frozen fruit and brown sugar and cooked to resemble a fruit crisp for relatively low calories.

Pork loin. Can be cooked in a variety of ways, it is a leaner meat and delicious.

Baby carrots. I like them with hummus or cooked in a stir fry or as a snack by themselves

Apples. I have found that I am hungrier for apples lately (not sure why)

Uncle Ben's Brown ready rice. Takes 90 seconds to cook, I portion it out by weight and can get several servings from a single package and I can add it when I want more calories or feel like eating something carb loaded.

Sweet Potatoes. I can bake them whole or chop them up into "fries" toss in olive oil and rosemary and then cook for 20 minutes (350-400F) and have delicious sweet and salty fries full of fiber.

I think those are the things I try to make sure I have around. Hope that is helpful

Cheap proteinz.



Get that and potatoes, and you've pretty much got nachos. Or just steak and potatoes. Either/or, deliciousness on a budget.

I like Flat Out brand wraps. ( 100 cal,low carb,good fiber ) Usually with chicken or turkey, sometimes swiss or Gouda cheese and I use Hellmans Olive Oil mayo. Not skimping and using fat free. Yuk

Fuji apples and cheddar~~~Natural peanut butter````Optimum Nutrition double chocolate protein powder~PB2 is a low cal mix in dry peanut butter to add to shakes

Hummus with garlic and baby carrots. I make egg salad or just boiled eggs

Broccoli, Weight control oatmeal ,Flax seed added to it and sometimes to my shakes

Natural applesauce

Mixed greens with fresh mozarella and cherry tomatoes. I use Bolt house Farms yogurt dressing Ranch flavor ( 45 Cal for 2 Tbsp and tastes great )

Cottage cheese and pineapple

Bluberries