Grocery Day, Make Me A List

Impossible. But,

Eggs
Potatos
Wheat pasta
Pasta Sauce
Chicken
Ground Turkey
Whole Wheat Tortillas
Stuff for Salads
Oatmeal
Fruits
Veggies
Nuts for snacks
Peanut butter
Jelly

That's pretty much my list, plus I'll add in recipies and snacks.

Chicken breast
Tillapia
Eggs
Greek Yoghurt
Old fashioned oats
whey powder
any veggies i can get my hands on that are cheap and yummy
Skinny cows
sugar free jelly
cottage cheese (im not watching sodium though, i dont need to)
1 or 2 sweet potatas
spaghetti squash

Amazingly delicious recipe and you can do it a million different ways. The key is keeping your serving sizes small as it can run a little high on carbs, but it's all about what you put into it.

The "Do-it-your-way" Casserole

1lb chicken breast, cubed and cooked
1 can Campbell's Heart Healthy Cream of Celery Soup (or Chicken, or broccoli, or whatever you like)
1 can Campbell's Heart Healthy Cream of Mushroom Soup
1/2 cup Low Sodium Chicken Broth
1-2 tbsp plain greek yogurt
1-2 tbsp lemon juice
2 cups cooked brown rice
salt to taste
pepper to taste
1/8 tsp garlic paste or powder
and plenty of veggies. I recommend broccoli, celery, green peas, corn, onion, or water chestnuts. In any combination you desire.

Preheat oven to 375. While the chicken and rice are cooking, mix together the soups and yogurt until smooth. Slowly add the liquids and mix until all the lumps are gone. Add the spices and veggies. Once the chicken is cooked through and the rice is fluffy, add them to the bowl and combine. Put in a casserole dish and bake for 45 minutes or until bubbly. You can add Panko bread crumbs mixed with a little Parmesan cheese to the top to give it a bit of crunch while baking if you like, but I typically don't. Enjoy!!

During the day lunch and snakes:
Raisins
60 calorie yogurt
mini Luna protein bars
Special K Protein shakes
Special K Protein water protein additive
bananas
grapes
sugar snap peas
applesauce
Edys Real fruit bars
I really enjoy fruits more than veggies, but they do have alot of sugar, natural though

Dinner time

Salads
chicken
ground turkey instead of beef
pot roast
fresh veggies

Check out cheeses that are not super high in calories

fresh tomatos - roma or grape/cherry ones work best for me in sauces
fresh grated parmesan cheese..it tastes better and is lower sodium than the stuff you sprinkle out of a jar (worth the $$)
organic tomato low sodium puree (if you don't want to bother with fresh tomatos)
basil and oregano
fresh garlic (tiny bit more work but cheaper than jarred and soo much better!!)
your favorite pasta
(see where i'm going with that?)

aslo musts on my monthly trip:
oscar meyer low sodium bacon
fresh protein - look for sales in town ..if you can find boneless/skinless chicken breasts or thights for $1.98 a lb stock up! make some freezer space available! (frozen is packed with sodium)
5 lb bag of small navel oranges
few grapefruits
onions
apples
bell peppers (all colors)
jalapenos and habanero peppers
watermelon (doesnt have to go right into fridge if you dont have room)
dairy stuff: 1% milk, eggs, yogurt, fat free sargento ricotta (way low sodium and really good texture!) shredded cheddar and mozzarella
Sara Lee whole grain white bread
Celery, carrotts...snacky veggies but not specifically salad stuff. I dont eat enough salad but do pick them up frequently (like side salads from fast food chains or the quick marts..they are always fresh and pretty cheap).
frozen chopped broccoli
50/fifty peanut butter - 0 sodium and an extra jar at your office is a lifesaver...can make a quick pb sandwich or banana+pb for good filling snack..or on sodium free/lower sodium rice cake.
fiber one/fiber plus bars
cat food (for the cat lol)
and gotta have my diet coke!!

Try planning on two or three meals you want to spend time making and will enjoy for several meals, make a list of those ingredients, too, and you will be set. Also thinking of two recipes that share an igredient to save a bit of $ and reduce waste.

Organic Brown Rice Cakes
Hummus
Natural Peanut Butter or Almond Butter
Whole Grain Sprouted Bread
Baby Carrot sticks
Teas (Mint, Bengal Spice, lots of flavors!)
Boneless Skinless Chicken Breast
Amy's Frozen Meals (when you're really pressed for time)

IF you have a Trader Joes...
Low Sodium Tomato-Roasted Red Pepper Soup
Kale-Spinach Dip
Broccolli Slaw
TJ's Light String Cheese
Turkey Corn Dogs
Gorgonzola Crackers
Blueberry Bran Muffins