The foods which keep you strong -your "diet" essentials!

tashajayne2011
tashajayne2011 Posts: 288
edited November 9 in Food and Nutrition
I'm not sure whether there is another thread like this so apologies if there is. We have a weaknesses thread going but I just wondered, which foods you consider essential to a GOOD week of eating healthy and right for you?

What are your healthiest filling tasty meals?
If you were writing a shopping list for someone new to this way of life what are the things you would add to their shopping list and know would help them get through the week?

My current favourite is Courgette in salads.. I don't really like it cooked so it really surprised me how tasty it is raw!!
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Replies

  • pmaxson
    pmaxson Posts: 137
    Steel cut oatmeal
    blueberries (yum)
    hard-boiled eggs
  • kettrickenx
    kettrickenx Posts: 92 Member
    Any kind of vegetables is essential; I love frozen broccoli. :) I recommend skim milk & oatmeal as well.
  • Allie_71
    Allie_71 Posts: 1,063 Member
    chia seeds. I have them in almond milk every morning and they fill me up 'til lunch. I'd be hungry all the time without bulky, fibrous foods. :)
  • Josee76
    Josee76 Posts: 533 Member
    cottage cheese
    greek yogurt with honey
    muesli
    light babybel cheese
  • MrsSWW
    MrsSWW Posts: 1,585 Member
    Marmite
    Free range eggs
    Dry black olives
  • japruzze
    japruzze Posts: 453 Member
    Eggs
    Greek yogurt
    Fish
    Protein powder
  • angiev1226
    angiev1226 Posts: 2 Member
    oatmeal
    berries
    whole eggs or egg whites
    meal replacement protein shakes (i like labrada lean body, carb watchers)
    PB2 (google it)
    chicken breasts
    salmon
    colorful veggies
    sweet potatoes
    air popped popcorn
    sugar free jello
  • Miss_dannii
    Miss_dannii Posts: 1,351 Member
    I eat the same most days and try to stick with that

    Morning: Porridge made with low fat milk with a spoon of weight watchers blackcurrant jam. Cup of decaf tea with low fat milk

    Lunch: A bagel with a low-low triangle or extra light garlic and herb spread, onion, tomato, shredded lettuce, tomato relish and wafer this turkey/chicken. An oxtail cuppasoup

    Dinner: A weight watchers meal, or chicken grilled on the george foreman with piri-piri seasoning, with boiled frozen veg and a thickly mixed cauliflower&broccoli cuppasoup poured over

    Snacks: mini babybel light, muller fat free yoghurts, cheestrings, options belgian hot chocolate, velvet crunch cheese and onion crisps

    xx
  • hettylair
    hettylair Posts: 86 Member
    Cabot vanilla Greek yogurt
    granola cereal
    Bananas
    Gala apples
    whole wheat 100 calorie flat rounds
    low-sodium deli sliced turkey breast
    tomatoes
    avacados
    red onion
    onions
    lemons
    Romaine
    baby carrots
    hummus
    1% milk
    berries
    black beans
    long grain rice
    chicken
    diced tomatoes
    whole wheat pasta
    ground turkey
    Mrs. Dash salt-free spices
    salmon
    frozen broccoli
    frozen brussel sprouts
    whole frozen chicken
    whole wheat tortillas
    frozen shrimp
    aspargus if its in season
    banana peppers
    Smuckers natural peanut butter
    no sugar added strawberry jam
    pop-corn
    dried cranberries
    unsalted peanuts
    unsalted roasted almonds
  • Tara4boys
    Tara4boys Posts: 515 Member
    Smoothies/Protein Shakes
    Chia Seeds
    GG Bran Crisps (google it)
  • monkeypantz
    monkeypantz Posts: 288 Member
    Brown Rice
    Eggs
    Tuna
    Vegetables
    Fruit
  • emmaonamission
    emmaonamission Posts: 117
    Muller lights
    Alpen cereal bars
    Weetabix
    Strawberries
    Apples
    Chicken
    Tomatoes
    Al the spices/herbs you can think of - I have a huge collection of them and the only time I use salt now is when I (very rarely) make chips
    Quark/low fat natural yoghurt
    Quorn
    Frozen vegetables

    ...this is my shopping list most months!
  • ReinventingLisa
    ReinventingLisa Posts: 104 Member
    I'm a really picky eater especially when it comes to fruit and vegetables so I try to sneak them in when I can. My favorite meal is a lean high protein/high fiber chili, and a protein shake made with lots of strawberries and flax seed oil.
  • curiousgp
    curiousgp Posts: 122 Member
    Breakfast: SMoothie - veggie based w/ just enough fruit to make it paleteable.
    Snack: Banana or apple
    Lunch: BIG salad heavy on the greens. Add a bit of other veggies for color. Seasoned w/ salt, pepper and either a squeeze of lemon juice or balsamic vinegar. Side of either deli turkey or whatever leftover protein from the night before.
    Snack an hour before a workout: Small Kind bar.
    Dinner: Try to make it heavy on the veggies but sometimes I don't succeed. Usually something like nachos, soup or pasta w/ veggie sauce and maybe a protein. Tacos are a favorite as they are quick and I can load them with veggies while hubby loads his with whateer pleases him and they make a meal out of leftovers.
  • vilardip1
    vilardip1 Posts: 34
    bacon, steak, cheese, chicken, pork, nuts, cold cuts, bell peppers, spinach, broccoli, blue cheese dressing, chipotle ranch dressing, eggs
  • busyPK
    busyPK Posts: 3,788 Member
    My must haves: quick oats, skim milk, raspberries, blueberries (freeze both of them - so yummy), broccoli, carrots, eggs, bacon (low sodium), sea salt almonds, Greek yogurt w/fruit at the bottom, frozen chicken breasts, long grain rice and romaine lettuce.
  • 1WorkoutAtATime
    1WorkoutAtATime Posts: 719
    chia seeds. I have them in almond milk every morning and they fill me up 'til lunch. I'd be hungry all the time without bulky, fibrous foods. :)

    goot look into this...
  • ramonasowner
    ramonasowner Posts: 136 Member
    I eat raw spinach a lot! And I am big on soy. Low fat greek yogart too.
  • SeptemberHalloween
    SeptemberHalloween Posts: 42
    Cucmbers and alfafa sprouts, you can cut them up and eat them on any wrap/salad and almond butter with apples make a great snack and always a big carton of nofat greek yogurt with fresh berries to top it or granola, mmm
  • MNHoliday
    MNHoliday Posts: 20
    Tomatoes
    Spinach
    Kale
    Broccoli
    Blueberries
    Carrots
    Celery
    Chicken
    Bison
    Salmon
  • thepetiterunner
    thepetiterunner Posts: 1,238 Member
    I have a few staples I just keep around:

    Quinoa
    Bulgur
    Brown rice
    Black Beans
    Veggies & fresh herbs (carrots, celery, bell peppers, green onion, cilantro, basil, tomatoes, kale, baby salad mix mostly)
    Peanut butter
    Fresh fruits (bananas, apples, pears, strawberries, blueberries mostly)
    Chicken
    Protein powder (GNC AMP Wheybolic 60 in Chocolate - heavenly!)
    Greek yogurt
    Cottage Cheese
    Whole wheat bread
    Eggs

    I think it'd be up a creek without these stocked at all times.
  • 714rah714
    714rah714 Posts: 759 Member
    For me, it's avocados, life wouldn't be worth living if there was no avocados.
  • CharityEaton
    CharityEaton Posts: 499 Member
    60% cocoa ghiradelli dark chocolate chips! Yup that is my MUST HAVE item! I keep a bag of them in the cabinet at all times.
    a few of those with a few almonds is a perfect snack. Sweet, crunchy and chocolatey all in one! I don't feel guilty for having my daly dose of chocolate either! You can also sprinkle a few chips on top of your Greek yogurt! trust me it is perfect!

    and of course all the other things like:
    oats
    greek yogurt
    protein powder
    pb2
    fresh and frozen fruits and veg of all types
    ready to use grilled chicken breast strips are a lifesaver
    anything that adds a delicious aroma to the food to:
    fresh garlic
    cinnamon
    basil
    oregano
    you name it! If it makes the food smell delicious I add it in there!
  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
    La Tortilla Factory 80 cal high fiber low carb wheat wrap
    Liquid Eggs, 2 servings
    Raw baby spinach
    Low fat Feta Cheese, 1 serving
    Taco Bell hot sauce

    Make and omelet with the eggs, using olive oil to coat the pan
    Place the spinach on the surface of the wrap, add the feta, then lay the omelet on that.
    Drizzle with hot sauce, wrap and eat!! Wonderfully tasty, high in protein and nutrients, filling, and under 300 cals!
  • k8blujay2
    k8blujay2 Posts: 4,941 Member
    Good dark chocolate. I can stay away from most junk food if I can just have a piece or two of good dark chocolate.
  • bcsrule
    bcsrule Posts: 51 Member
    I see "Chia Seeds" mentioned several times. How are you adding them or what are you adding them to? And do they help you feel full?
  • MaximalLife
    MaximalLife Posts: 2,447 Member
    I strive toward the ideal of lean meats, fresh fruits and veggies, low fat dairy, nuts and whole grains.
    A balanced diet of whole foods mostly.
    If man makes it, don't eat it.
    I set calories to 3000 to account for my activity level, exercises and other variables, and am losing a half a pound per week.
    Out of the 70 lb total weight loss, half of that resulted from a 2200 calorie diet, reflecting a deficit to affect a 2 lb per week weight loss, and my last 20 lbs were at 2500 where I lost 1lb weekly. After reaching my goals, I reset, then lowered my weekly loss expectation to a half a pound. Again, I have my daily calories set at 3000.
    It works:drinker:
    If your input is right, all will be well.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Spice

    I couldn't be making the progress I'm making without jalapenos, habaneros, and sriracha. Period.
  • eeebee
    eeebee Posts: 471 Member
    Boiled eggs (for keeping me full)

    Fine green beans (to pad out rice/pasta/curries/stews)

    Greek yoghurt (instead of using mayo or cream)
  • tistal
    tistal Posts: 869 Member
    Cabot vanilla Greek yogurt
    granola cereal
    Bananas
    Gala apples
    whole wheat 100 calorie flat rounds
    low-sodium deli sliced turkey breast
    tomatoes
    avacados
    red onion
    onions
    lemons
    Romaine
    baby carrots
    hummus
    1% milk
    berries
    black beans
    long grain rice
    chicken
    diced tomatoes
    whole wheat pasta
    ground turkey
    Mrs. Dash salt-free spices
    salmon
    frozen broccoli
    frozen brussel sprouts
    whole frozen chicken
    whole wheat tortillas
    frozen shrimp
    aspargus if its in season
    banana peppers
    Smuckers natural peanut butter
    no sugar added strawberry jam
    pop-corn
    dried cranberries
    unsalted peanuts
    unsalted roasted almonds

    My list is almost identical to this. Saved me a lot of typing! :)
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