Grocery List

I look up recipes and go from there :]

might be a good idea just to go into your local grocery store and spend some time looking around to see what kind of healthy things there are to offer :]

I found a lot of new stuff that way!

http://jaabeemom.blogspot.com/2010/03/notebook.html

I confess I get a little (ok VERY) neurotic about groceries. My list is made to reflect the layout of the store and then when I put things on the conveyor belt it's grouped together for easy packing (fruits/veggies, cold stuff, cans and boxes). I insist on packing my own bins and I have mesh drawstring bags I use for produce because I hate plastic.

But the biggest thing is to follow the 3 basic steps.

1) check what you already have in stock
2) meal plan for a week (or however long you plan to buy for)
3) make a list and check things off at the store.

Good luck!

I don't know what foods you like/dislike....but the majority of my cart consists of fruits & veggies. Really. My main "go-to" meal when it's going to be supper for one is a but of cut up veggies: red pepper, edamame soybeans, zucchini, tomato, asparagus - really whatever I have on hand...sautee that up & eat it either by itself, or put a little feta on it, or w/ a piece of salmon, or w/ noodles & light alfredo sauce.

And fruit I just love! Pretty much any & all kinds...

I make my lists by department. Such as produce, dairy, meats, grains and whatever other categories interest you. The layout of the grocery store is simple. The outlying areas are generally whole foods that are healthy. Try to avoid the middle aisles that are filled with processed foods. Produce is a great area to start followed by meats and dairy. Keep in mind that what is in season for produce tends to be on sale and tastes the best. Best of luck!

I create a healthy menu based on my calorie goal....then I build my grocery list from that. I typically eat the same things for breakfast and snacks and vary my lunch and dinner protein options just so I don't get overly bored. Every couple of weeks I may mix up my snack options to stay fresh as well.

Try to not purchase to many fresh fruits and veggies at once....they tend to go bad after a few days and you don't want to waste money. Get 2-3 days worth and plan another quick stop at the store throughout the week. Or go with frozen veggies and fruits.

The outter ring of the store is your friend...the aisles are not so friendly....that is where all the processed garbage lives.

I have an app on my phone called "shop shop" and I put things on it as I realize I need them.... then I check them off in the app while I'm shopping.

Here are my "always have" items.... I barely need a list anymore!

Fage 0% Greek Yogurt (tons of it!)
Shrimp -- cooked, peeled, deveined
Jenni-O Turkey breast or pot-roast
Quinoa
Bistro Sensations Chicken Artichoke, garlic and Mozzarella sausage
Silk Pure Almond Milk (35 cals a cup)
Steel cut oats
Eggs
Chopped walnuts, almonds
Truvia, Agave
Cheese (my biggest problem! but the new WW string cheese is actually really good)
Cottage Cheese
Zucchini, Mushrooms, Onions, Eggplant, Cabbage
Refried Beans,
Thomas Everything Bagel Thins
COFFEE

I'm single so I don't have to worry about what anyone else wants to eat..... so I just eat what I want and I don't buy crap that I know I will snack on.... well, not very often anyway I make things in bulk and then put them right in individual serving sizes so I have 6 or 7 quick grab meals at any given time.

Start with lots of produce...I spend a lot of time in that section of my store. Salad is a staple in my house, lol. A typical one has romaine, green onion, tomato, cucumber, red bell pepper, radishes, parsley, celery and carrots.

Add some fresh fruit; apples, grapes, melons etc.

Then hit the meat counter for some chicken, fish, lean beef.

I keep canned black beans on hand, as well as brown rice.

Try to stick to the outer perimeter of the store, the aisles in the center tend to be stocked with less than healthy choices.

Hope that helps! Good luck, and congrats on starting your journey!

Try to plan meals ahead of time by using the store sales flyer you get in the mail. You'll save money, but also know which items to add to your list ahead of time so you'll do less impulse buying.

Another tip is to stay on the outside aisles of the store. That's where you'll find produce, meat, dairy, etc. All the processed food is in the inner aisles of the store, so try to avoid them when you can.

My go to items are fruit and veggies, oatmeal, Greek yogurt, milk, eggs, 100 calorie bagel thins, natural peanut butter, graham crackers and meat.

I basically shop the perimeter of the store for groceries - stay away from the isles. You will notice you go from produce to meat/fish, to dairy. The only red meats I eat are grass-fed free-range bison, london broil (2nd best) and top round (3rd best). Get the butcher to do the work for you - have him cut the meat or grind it however you want it. Also eat all meat grilled. Try grilling your veggies on the outside grill- yum! If must cook veggies, always steam. No processed food as I'm sure you heard many times before. I shop and cook all day saturday for my weekly lunches/dinners as I work 2 jobs and don't have time for nighttime cooking. Check out www.fibergourmet.com for light pastas with half days supply of fiber/half the calories. Better than wheat pasta, even. They also have cheese and wheat crakers with fiber and low cal (50 calories compared to doulbe that for Cheez-its and the same size serving!) Also, check out www.westernbagel.com - but only purchase the "alternative" varieties of pitas, bagels, english muffins. Other than that the only "bread" I eat is Ole Extreme Fitness high fiber, low carb wraps that you can get at Wal-Mart or most grocery stores. They are BIG and have only 71 calories, 12 g fiber, 8 g protein, no lard and have omega-3. During TG I use Ezekiel bread to make stuffing, if you like stuffing. I use light Nayonaise, in limited amounts, instead of Mayo (found in the produce section with tofu). It's a soy product but I think it's really good. I eat the whole grain mustard. Not many condements - use a lot of fresh salsa for that and every once in a while will use the 100 calorie wholly guacamole packs - a good fat. They are convenient because you get 1 serving w/o the rest turning black. Comes 6 in a pack, I think. Hope this helps. The online things can be expensive but if you subscribe to their newsleters they send announcements about sales and free shipping. This is getting wordy...better sign off for now. If I can think of anything else I'll write back. Oh yes - all dairy is fat-free and lots of Greek yogurt - plain. Add your own fruit - cheaper and better for you!

I do a lot of cabbage. Its a great filler. I've learned to eat it like a salad, and its very good. I also live on the Oroweat Sanwich Thins. (I spread a little chive and onion cream cheese, a few slices of lunch meat and cheese or cream cheese, cheese, and 1 cooked egg).

Good luck with your shopping!