Grocery List How-To???

Grocery stores keep all the whole foods mostly on the outside parameter. The bigger question is why are you only trying to eat clean? I agree it's good to eat whole lean foods, but its ok to eat dirty once in awhile.

I would suggest adding some more meats to your menu.


BTW, you should be more worried about protein than sugar. Sugar is a carb and your body will process sugar like one.

one last thing. When you eliminate fat, you increase sugar. Go with full fat dressings and cheese if you want to cut down on sugar and sodium. And for the most part, it's the same amount of calories.

You can get containers that keep your veggies fresh (I have tupperware) and it really extends the life of the produce, aside from that it's hard to keep fruit and veggies fresh for two weeks, anyway you could get all your staples and then just get the produce you need every few days?

Her list has a lot of meats -- which will also go bad quickest, so in the freezer they go. You can't keep a lot of produce for 2 weeks. I'd say lettuce (my primary veggie) lasts about a week. Many can be purchased frozen, though... maybe look into that (frozen is usually as good as or better than fresh).

Bread can also be frozen.

Can't you go to the grocery store weekly?

What about some frozen veggies/fruits? I use frozen fruit all the time for my protein shakes. Frozen veggies are a great side dish for meals. It might help to alleviate some of the worry over maintaining fresh produce for two weeks.

Buying fresh produce and perishables in the hopes that you can make them last for two weeks is setting yourself up for failure.
Most vegetables will perish in a week or less in the fridge.

Buy a mix of fresh and frozen veggies. Frozen foods will not spoil, thus saving you money and you can use only the portion size that you need rather than having to cook more and then try to figure out what to do with the rest.

MANY things can be frozen. Consider making your meals in advance and freezing them. Again, this way you use the fresh goodies up before they spoil but you won't lose them to spoilage.

For your grocery list, plan your meals in advance. Then you will have your list of ingredients right in front of you.
Well, more or less anyway. Avoiding canned vegetables will save you some additives like salt and potential preservatives.

Spend some time at the grocery store reading the labels on the things you like to eat and see what fits into your plan.

Thank you everyone. Yes I guess I can get frozen fruits and veggies (didn't really think about that) and when I shop it is mostly for food I can bring to work, and eat on the weekends. The reason I am trying to keep my list so clean is because I eat dinner almost every night with my boyfriend, who is not on a diet, so I save all my "leniency" for eating with him. I still try to eat as healthy as I can and/or eat smaller portions when we eat dinner together though.

There is nothing wrong with eating "clean." It seems like people on here assume you're going to freak out at some point and snarf down an entire box of cookies.

On the other hand... they are "sometimes" foods for a reason. Want ice cream? Cookies? Pizza? Sure - keep it in your calorie goals and have it once in a while (or like you said... dinners that aren't so good with smaller portions).

I like bulky, low-cal foods like salads... which allows me to eat around 90% "clean" and not feel deprived. (My vices are mini ice cream sandwiches @ 100 cal, and whiskey @ 100 cal --- neither are a daily thing).

I buy fresh produce, but I keep in mind that fresh produce looses nutrients the moment it's picked off the vine. Even if it doesn't go bad in your fridge, fresh produce will loose most of its nutritional value, other than fiber, well before two weeks is up.

When I buy fresh produce, I buy the freshest I can find, try to buy locally, and plan to eat it in a week or less. That's why I rely on frozen and canned veggies as well. They are picked at the height of their freshness, and frozen or canned right away, to preserve their nutrients. You can also learn to freeze and can your own. It isn't hard, and it's very satisfying.

For two weeks I usually get (for just me, you may have to adjust your purchases if you have a hubby or kids at home)
1 loaf of 100% whole wheat bread
1 pack of 100% whole wheat flat bread
1 bag ground flax seed (this will last more than 2 weeks, and store It in your fridge)
14 nonfat yogurts
1 container nonfat cottage cheese
1qt skim milk or more if I need if for a recipe
Low fat or nonfat cheese for sandwiches
small container of nonfat sour cream if I need if for a recipe or garnish (will also last longer than 2 weeks)
1 dozen eggs (these are great for quick suppers and often last more than 2 weeks)
2 containers of hummus (you can make your own too)
2 containers of Laughing Cow light cheese (I know it's processed, but it's tasty and handy when you need something creamy)
4 bags assorted frozen veggies (May last longer than 2 weeks, if I am using a lot of fresh produce)
1 bag frozen fruit (in the winter, when there isn't much fresh fruit in season)
Whatever meats I have determined I need for two weeks, based on loss leaders and projected menus
Sliced turkey or other lean lunchmeat for quick sandwiches

I buy enough fresh produce to last a week, and then shop for more.

Pantry staples I keep that last much longer than two weeks include
Canned tomatoes, tomato sauce, green beans, nonfat refried beans, hominy (I use it in soups)
Canned Mandarin oranges and pineapple
Canned tuna in water
100% whole wheat pasta
Dried beans
Barley/Lentils/Couscous
Peanut butter
Old Fashioned Oats
Bread crumbs
Brown Sugar/Honey/Real Maple Syrup (Yes, I do eat these in recipes)
Spices
Tea/Coffee
Diet Hot Cocoa (other than Laughing Cow lite cheese, my only "diet food" indulgence)

Hope this helps.

LOL yes exactly. I eat as healthy as I can during the day/at work so that I don't have to make dinner with boyfriend a nightmare lol. He's a picky eater and he usually insists on cooking if we don't go out to eat so I try to go along with whatever he feels like eating/making for dinner. I just eat smaller portions depending on how unhealthy it is, or if we go to the grocery store sometimes we pick seperate side dishes so I can have more control over what I eat with the steak, grilled chicken, bratwursts or what-have-you that he is going to make. I do also allow myself to to eat snacks that are not-so-healthy when I have a craving so I am not totally depriving myself.

Steak, grilled chicken... good for you! Brats, maybe less so, but not terrible (just really, really high fat and salt usually).

I do a menu for the two weeks and only buy what is on my list. This reduces the junk we all love. Saves money too.

My neighbour shops every two weeks. He calls his first week "fresh week" and his second week "frozen and tinned food week". In particular, frozen broccoli, brussels sprouts, green beans and corn are his frozen staples.

He buys carrots, apples, bell peppers and other "hard" fresh fruits and veggies, keeping them in the fridge in their plastic bags, and says they last the whole two weeks like that.

I would stay away from canned soups. Make your own loaded with veggies and chicken. You will get way less sodium and much more protein.

check out crockpot.com for some awesome recipes that you can tweak, also allrecipes.com

make your own stock-way less sodium.

my must haves are

chicken
cottage cheese
fresh fruits
organic power greens
fresh veggies
Greek yogurt
Healthy Life Bread ( high in fiber & protein)
beef jerky


you can make healthy delicious tacos, soup and casseroles and so much more with just a bit of planning. Crock Pot cooking is a great time saving option-come home and dinner is ready! Just takes minutes in the morning to put a meal together.

I've never thought to grocery shop quite like this! My husband and I (I've got to give him full credit for this) plan out a week's worth of meals (breakfasts, lunches, dinners, and snacks) and pick it up every Friday after work. It's taken us some time to get the amounts exactly right, but we're at a point now where we don't have things go bad. If we need extra we might need to take 1 more trip to the store. I'd recommend planning it out week by week and meal by meal. Eating clean (MFP folks might appreciate this more as eating nutrient dense foods) means eating fresh, so you need to check your pantry and your fridge every week to see what needs top ups. It does mean more thinking about what to eat, but it also means really knowing what you're going to eat.

You also save gas with the minimal grocery store runs, and you can plan for some treats too (for those of us who just can't eat clean all the time!)

I
Crock Pot cooking is a great time saving option-come home and dinner is ready! Just takes minutes in the morning to put a meal together.

Another tip, if you have a pot that is removable from the cooker part, is to put your concoction together the night before and store it in the fridge, then alls you gotta do is take it out, put it in the cooker, set it and leave. Of course this doesn't work for every ingredient of every recipe, but it works for many of the things I make. I think the flavors mix better setting overnight too. Just my $0.02