Staple foods on your weight loss journey

I grouped them in a way that made sense to me... hope this helps


Eggs, greek yogurt, tilapia, boneless skinless chicken tenderloins, ground turkey/chicken, salmon, tuna, protein powder

Bananas, blueberries, strawberries, spinach (for smoothies and salads),

Frozen veggies... mostly corn, carrots, green beans, peas

Oatmeal, cereal of all kinds, whole wheat bread

Peanut butter, almond butter, salad dressings

Most importantly... CHEESE. Cheese sticks, shredded cheese. I could not survive without cheese

Almond milk, Crystal Lite and Diet Coke (sparingly)

Salsa and guacamole

I eat Chipotle at least twice a week

Apples. I'm obsessed with trying every kind of apple there is.

Chicken breasts, ground turkey, bacon, feta, spinach, peanut butter, almonds, bananas

Foods that I've found to be filling, satisfying and relatively low calorie thus have been eating most or every day:
eggs (just one, at breakfast)
whole grain toast
sauerkraut
cottage cheese - 1% or 2%, usually 1/4c at breakfast, 1/4c at dinner
squash (butternut, buttercup, acorn, spaghetti squash, doesn't matter, they're all delicious and full of nutrients)
broccoli
spinach or kale
raspberries or blackberries
coffee
almond milk
brown rice or chick pea based crackers

not every day, but regularly:
quinoa (pretty high cal, surprisingly)
black beans
tofu or tempeh, or vegetarian meat alternative like tofurky sausage
cheddar cheese
1% plain yogurt
carrots
clementines
apples
sweet potato
cucumber + tomato + red onion + feta
red pepper
hummus
canned tuna or salmon

that's been 90% of my diet for the past month, other than eating at restaurants or getting drunk occasionally and breaking down and eating a bunch of delicious, wonderful pizza

peanut butter, Apples, tuna, cashews, eggs,eggs,eggs, laughing cow cheeses, carrots, cucumber, bananas, eggs,eggs, eggs

Foods that keep me on track: lots of vegetables (frozen, and fresh including spinach, kale, broccoli, edamame, cauliflower brussels, okra, red and green peppers...), some fruit (frozen berries, some applies etc.) almonds, cashews, pepitas, chia seeds, flax seeds, sunflower seeds,lentils and other legumes including refried beans and chickpeas, plain yogurt, soy or almond milk,avocados, nut butters, 100% whole grain wraps, rye crackers, quinoa, and a brown rice mix with mung beans, canned fish (herring, sardines), and some cheese.

cottage cheese
Greek yogurt
tuna
eggs
deli meat
canned beans
grilled chicken breast
cheese (string cheese, babybel and Sargento thin slices)
frozen cooked shrimp
steam in bag edamame

I eat other stuff, natch, but the above are always in stock

greenminimalist wrote: »

Nuts, fruits, veggies, protein and gluten-free bars, hard boiled eggs (for the egg whites), tuna, black beans, and tea.

I forgot about tea. I keep lots of teas handy. I put de-caf tea bags in my cold water bottle in the morning before I go.

I don't eat anything special to aid in weight loss (although this thread reminds me I need to start drinking more tea again, as I do love it, and yet have been on an all coffee, all the time kick for my hot beverage of choice).

When I'm eating well and finding it easy to meet my calorie goals, however, I tend to have the following on hand:

Eggs (my morning staple), oatmeal (my alternative)

Various meat/fish options ready to be cooked (I tend to have stuff in the freezer and plan ahead enough to have an option or two in the refrigerator, defrosted and ready to go. I also keep a few options on hand like smoked salmon and sardines that don't need to be planned in advance)

Vegetables (I get seasonal options and typically supplement with spinach, zucchini, broccoli and cauliflower, green beans, and the like, whatever the season--whatever you know you enjoy cooking and eating and can do fast)

Taste-enhancing staples (mushrooms, olives, garlic, onions, herbs and spices)

Potatoes or sweet potatoes (or rice or quinoa or pasta or the like)

Various fruit (currently apples and blueberries)

Low fat dairy (cottage cheese and yogurt -- lots of people swear by full fat, but I find low fat meets my needs more often and I like both)

Nuts (I tend to keep these at my office, as I don't really snack at home, but if you like to snack they can be good options and I tend to add them to an oatmeal-based breakfast as otherwise it's not as filling for me)

Protein powder and Quest bars (these aren't essential, but I like to sometimes add the powder to yogurt or oatmeal, and the bars make an easy snack or breakfast if I must rush out the door)

The trick for me is being able to make a meal within a few minutes from what I have on hand and ready to go and being consistent enough about doing this that nothing goes bad. This usually does the trick.

Chicken, turkey, fish, eggs, frozen veggies in the steam bags, carrots, string cheese, coconut oil, smoothies (I use a banana, blueberries, spinach and a very small amount of juice diluted with water), almonds, peanuts, cashews