Grocery list MUST haves
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As mentioned before in someone else post, I usually stick to the perimeter of the grocery store as well and try to stay gluten free as much as possible. Ground turkey is a must, chicken breasts of course, I typically stay away from red meat. Brown rice or quinoa. All fruits and veggies..broccoli, zucchini, mushrooms, avocados, bell peppers, English cucumbers, bananas, berries, eggs, stone fruits are my fave! nut milks, boars head sliced turkey and chicken for nights when I'm feeling a little lazy. Can't forget the coffee and almond milk creamer!!! I cook with coconut oil and extra virgin olive oil. That's my list from today's grocery run!0
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Some things I like to have on hand: chicken breast, tuna, eggs, beans, cashews/almonds, olive oil/butter, peanut butter, ekeziel sprouted bread, oatmeal, greek yogurt, tea, milk, cheese, bananas, blueberries, strawberries, apples, oranges, avocado, tomato, lettuce, potatoes, sweet potatoes, onion, garlic, bell peppers, broccoli, asparagus.0
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as long as I don't buy peanut butter I'm doing pretty well.0
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I always have:
Eggs
Bread
Sliced turkey/chicken for sandwiches
Oatmeal
Salad Mix
Green Beans
Corn
Black Beans
Onions
Garlic
Tea
I very rarely have my pantry "stocked" with anything else. Even good things like nuts, fruits, veggies, etc can add up if I decided to get snacky. And on my diet (1200 calories/day), I can't afford to snack. So if it's not in the house, I can't eat it. I usually prepare dinner meals that last for 3-4 days, so I go to the store, get what I need, make it, and then it's leftovers for a few nights.2 -
I have been watching You Tube videos on healthy clean eating meal prepping and got some good ideas. I shopped for wild caught salmon, lean sirloin, and chicken breast. I bought a few veggies I like, green beans, asparagus and spinach, mushrooms and onions. I marinated the meats and sliced up the chicken (a tip I saw that I really like). I marinated in lemon juice, vinegar and herbs and made a batch of brown rice and a couple of sweet potatoes. I cooked everything. I then measured and weighed for portion size and put into freezer/microwave containers.
I pull one for lunch and dinner. It is simple, tastes good and is quick. I like coming home, putting it on a plate and in 5 minutes dinner is served! I sometimes use a no fat balsamic dressing on the veggies, or mix plain greek yogurt with salsa for a creamy dollop. I can add a salad or whole grain tortilla or bread for hubby. Im pretty lazy about making salads, but I have put it all over greens for a cold meal. Lots of variations using few ingredients.
No dirty pans and stove to clean up, or dealing with my inner struggle of what I want to eat vs what I should be eating. I can serve my husband dinner within minutes of his arrival and it tastes good.
I find I buy too much food that goes to waste. My goal is to keep it simple, buy, cook and eat what I have before buying more food, and focus on one thing at a time. Then get outside and have some fun!1 -
I always get veggies and fruit. Usually bananas and some kind of berry for me (sometimes cantaloupe when in season, or the rare orange.) My husband juices, so I always have to get his staples: celery, greens, apples, carrots, cucumber.
My go-to lunch is salad, so I get either spinach or power greens mix. If I want sweet, its berry spinach salad, savory would be Asian with cabbage or more traditional with tomato and carrot. Other produce would be squash (yellow or zucchini), onion, garlic, mushrooms, peppers, broccoli, asparagus when on sale. I do watch for sales and will purchase different items according to sales/season.
Protein: chicken, ground beef or turkey. Less often would be pork chops, sausages, fish. I also like light Greek yogurt. Peanuts...
Starch: Veggie pasta, regular spaghetti, rice, taco shells, oatmeal, white whole wheat flour, cereal
I also like to keep lite salad dressing (like raspberry vinaigrette, Italian, or ranch) , hot sauce, and oyster sauce on hand. Don't forget coffee!!!
I order Quest bars and protein powder for myself to have as snacks.
A typical day for me:
Coffee (with either coffeemate, soymilk, cream, protein--it just depends on my mood)
snack: homemade banana muffin, cookie, dry cereal...(also depends on mood)
snack 2: protein bar
lunch: salad or dinner leftovers
snack 3: fruit and yogurt or veggies/dip
snack 4: banana
Dinner: starch/protein/veggie combo
dessert: anything goes...0 -
I agree with the practice of shopping the store perimeter. The reason this works is that the fresh food requires refrigeration, so they put those departments against the walls, behind which are the walk-in fridges and freezers - produce, fish, meat, dairy, deli, etc. I tend to do monthly trips for staples, like meat, eggs, fish, and most of it goes in the freezer. Weekly I fill in what I'm missing. I also "forage daily", or at least 2 to 4 times per week, on the way home, to pick up fresh produce. I like to eat it quickly, in abundance, and not store it too long.
There ARE a couple of good reasons to venture into the central aisles, for things like oils, nuts, specialty items like tapenade, salsa, sauces, broth, protein/meat bars, etc. And 70% dark chocolate! (see if you can find "Icelandic Chocolate" by Sirius Noi...the best one I've found so far; Green&Black is a close second.)
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shop the parameter of the grocery store. Fruits/veggies/meats/dairy. And then supplement with the frozen section with fruits/veggies/meats.0
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Start with what you like and go from there. What vegetables do you like? Buy those, and eat those mostly, but try to buy 1 or 2 new produce items a week to try and expand your taste. You never know what you may like. A year ago I literally couldn't stand cooked kale, it made me spit it out. However, now, I like cooked kale with eggs and avocado. So you never know what you may like.
Must haves for me are avocado, broccoli, garlic, berries of some sort, bananas to make banana nice cream, mushrooms, bell peppers, brussel sprouts, kale, romaine, spinach, coconut oil, olive oil, butter, eggs, and tuna. My healthy eating schedule is pretty boring, but it works for me. I mainly eat eggs and veggies for breakfast, or chia seed pudding, lunch is almost always a huge salad with whatever veggies I have plus cheese or fish, and dinner is always some combination of protein+roasted vegetable and sometimes with some added starchy vegetable. So it may be baked tilapia with broccoli and brussel sprouts, or salmon with green beans and sweet potato.
A lot of people also buy some snack foods for the week, but I'm still working on my self control and currently can't eat traditional snacks without going crazy, so I make my own healthier snacks. I make knock off lara bars, date rolls, banana nice cream, or kale chips.
TLDR; eat what you like, then add whatever suits your taste. Best of luck with your journey!0 -
Must haves for us would be: Broth (chicken and beef), Chicken breast, beef (ground and steak), turkey (deli), pork chops, bacon, eggs, onions, peppers, tomatoes, broccoli, olive oil, balsamic vinegar, cottage cheese, hard cheeses, berries, sometimes cantelope, nuts, Kind Bars, heavy cream and butter. I do go to the store 3-4 times a week so that I can get fresh produce and pick up things I don't have for a new recipe I might want to try.0
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Strictly diet related products:
Truvia (both packets and baking blends)
Hershey's Sugar Free Chocolate Syrup
Whatever sugar free Torani syrup I can find
Kraft Fat Free Mayo
Crystal Light
Halo Top
Ole Xtreme Wellness! High Fiber Tortilla Wraps
Bolthouse Farms low cal dressings
Coke Zero
Sugar free maple syrup
Kraft Fat Free Cheddar
Baked Lays
I Can't Believe It Is Not Butter Light
Silk's 25 cal cashew milk
Pasta Zero
Stubbs Sweet Heat BBQ sauce (if you put 2tsp to a tbls of bourbon in the bottle and stir...omg)
Peanut butter powder
Grocery items that happen to be low cal:
Egg whites
Pork loin
Chicken breast/tenderloin/bone-in split breast
Ground turkey or chicken
Salmon/Tuna/Cod/Rockfish
Skim milk (mostly for making my own skyr, Greek yogurt, and buttermilk. I rarely drink it straight)
Fresh and frozen fruits, veggies, and herbs
Bulk spices
Bulgur
Fresh mozzarella
Feta
Kirkland Organic Salsa
Tzatziki
Clear spirits - rum/vodka/gin/bourbon
No sugar added applesauce as an oil replacer for baking
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My must haves: bananas, avocados, baking potatoes, lettuce, cukes, peppers, chicken and turkey breast cutlets, ground chicken and turkey, brown rice, quinoa, dried bean/lentils.0
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Walnuts, almonds, chia seeds, flax seeds, coconut oil, greek yogurt, salsa, dill pickles.
Butternut or acorn squash.0
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