Grocery Guide: Weight Loss For Life
81These Books Changed My Life! Fo' Real:
 | Amazon Price: $4.01 List Price: $26.00 |
 | Amazon Price: $7.63 List Price: $16.00 |
 | Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Vintage) Amazon Price: $8.68 List Price: $17.00 |
Shopping List For Permanent Weight Loss
When it comes to permanent weight-loss, the best defense is a good offense. It is imperative that your refrigerator and your cupboards are well stocked with the right kinds of foods at all times.
To make your life and your dieting easier, I have compiled a grocery list that will take you through a week of diet-friendly eating. This list of foods lends itself to endless combinations for making breakfast, lunch, dinner and snacks quick and easy. The items on this list are my own personal favorites. I promise that if you have these foods on hand you will never have an excuse to order take-out, steal your roommates ice-cream, or devour your Children's sugar cereal ever again. Don't worry, in future hubs I will give you recipes and meal plans that are easy to make and easy to follow. And take it from me, nothing I give you will require the credentials of a gourmet chef. I eat well, and my meals are quite delicious, yet they are so simple to prepare that you will find yourself wondering why you didn't start eating this way years ago.
Now, without further ado, the list (updated 9/06/09)
GROCERY LIST
Fruits (any and all that you like, but here are my stand-by's):
- Apples (fiber)
- Bananas (potassium)
- Blueberries (antioxidants)
- Grapefruit (curbs sweet cravings!)
- Strawberries (nature's dessert)
Grains:
- 100% Whole Wheat Pitas*
- Ezekial 4:9 Bread
- Ezekial 4:9 English Muffins
- Whole Wheat Wraps*
- Whole Wheat Pasta
- Plain, Old Fashioned Oatmeal
*It is very important that you read the ingredients. Look for whole wheat flour as the first and main ingredient. Do not buy it if there are more than five ingredients listed and DO NOT buy anything with the prefix "hydro" because that implies trans fat.
Vegetables:
- Baking Potatoes
- Yams
- Spinach
- Green Beans
- Asparagus
- Salad Mix
- Baby Carrots
- Red/Green Peppers
- Cherry Tomatoes
- Onion
- Garlic
- Ginger
- Broccoli
Dairy:
- Eggs
- Skim Milk*
- Low Fat Cottage Cheese
- Fage 0% Greek Yogurt
- Reduced Fat Feta or Mozzarella
(*If you can't do skim, than 1% is OK, just use it moderately!)
Protein:
- Lean Ground Turkey
- Canned Light Tuna (in water)*
- Chicken Breasts
- Bison/Buffalo
- Lean Pork Tenderloin
- Egg-whites*
- Designer Whey Powder - Chocolate is my pref!
- White Fish*
- Salmon*
- Garbanzo Beans, Kidney Beans, Lentils
*Fish is controversial because of the mercury content. Opt for the chunk light tuna and eat it moderately, speak with your doc if you're preggers. As for the egg-whites, they are an excellent source of lean protein, I highly suggest that you learn to love them as they will be your newly-defined abdominal's new best friend.
Good Fats:
- Olive Oil
- Avocado
- Natural Peanut Butter
- Almonds
- Walnuts
- Flaxseeds/Flaxseed oil
Etc.:
- Canned Diced Tomatoes
- Low Sodium Soy Sauce
- Balsamic Vinegar (try White Balsamic on salads!)
- Non-Stick Cooking Spray
- Salsa
- Cinnamon
- Spices*
I recommend garlic, pepper, white pepper, and all seasonings Italian, Mexican, Thai, Vietnamese and Indian...spices are the healthy way to add flavor!)
Sweet Tooth Navigators*:
- Swiss Miss Diet Cocoa* (the one with no hydrogenated stuff and 25 calories per serving)
- Decaffeinated Herbal Tea
- Stevia
- Agave
- 1 oz Dark Chocolate
*I omit Splenda and most sugar-free foods. Studies have shown that eating artificially sweetened foods (and drinking diet soda) can actually cause people to crave sugar and then OVEREAT it when they get a taste. I say, if you crave it - eat the real deal as a TREAT in moderation. More often you should just eat fruit, or try this: Sweeten Greek Yogurt with a pack of Swiss Miss diet cocoa and freeze... yum!
OK, my friends. That is my list of must-haves. I assure you that any fruit or vegetable you chose is a good choice. The ones I listed are my personal favorites because they are all versatile and lend themselves to endless breakfast, lunch, dinner and snack recipes.
So, go out and shop and then come back and check out my next hub for some great snack ideas!
Oh, Cameo!
Great Advice. Don't forget an alternative to meat protein is TOFU!!! Tofu products are tastey (provided you get the right brand) and contain less fat than most meats. Also, soy milk contains the SAME AMOUNT OF CALCIUM as regular milk (regardless of the type) but less sugar and sometimes less fat. I personally recommend Silk Lite Vanilla (my favorite- taste great, less filling)
Hi Cameo -
Thanks for the easy shopping list. I look forward to seeing recipes soon. Like Yolanda, I will be opting for vegetarian alternatives. In addition to plain tofu, there are a lot of pre-marinated baked tofus and that make easy salad toppers and/or casserole fillers. But like you said, it's important to check the ingredients to make sure you're not getting too much unneccessary junk in there. Thanks for your advice about "hydro" and the 5 ingredient rule. Also, now that I'm preggers, I have been hard-boiling eggs to have easy protein on hand (I only eat the whites 'cause the yolks are gross!).
Looking forward to more from you!
OK, Vegetarian Friends. I added Silken Lite Tofu and Legumes. I personally steer clear of the veggie things because a lot of them are high in sodium or calories and I am a purist. I do love Whole Foods baked tofu as a salad topper (the stuff in the salad bar). I also added legumes to the list, as they are great for you and pack some protein as well. If I were a vegetarian who was trying to lose weight I would have eggwhites for breakfast, whey shake for mid-morning or post workout snack, Tofu in my lunch meal, PB in my mid afternoon snack and most likely tofu again in my dinner meal. It all depends on your lifestyle and weight loss goals. If you pump iron like I do, you need more protein than someone who doesn't. Also, I am on synthroid and there is a lot of controversy on the effects of soy on your hormonal levels...I guess you all have given me much to think about for future hubs! Thanks!
Cameo
The author has a great point. Choose a lifestyle change over yo-yo or fad diets. This way you can keep the pounds off and enjoy the benifits of a healthy lifestyle.
thanks for the great shopping list. sometimes it's so easy to buy things you don't really want or need to be eating just because you are in a grocery store. i love the 5 ingredient and hydro tips, that will come in pretty handy!
It was timely, venturing onto your HubPage today, as i recently was forced to face reality in viewing a pudgely portrait of myself in a family photo. "When did THIS occur?", I wondered glumly, "And who is that imposter in the Fat Suit?" But what would you do if you lived in a household comprised of a thin person and a gourmet chef. How is it possible to relish my thin slices of tofu while they're feasting on Salmon Prima Vera and thick wedges of crusty Ciabatta? HELP, I'm desperate!
You can eat salmon! You can even have some pasta... Toss whole wheat pasta with chunks of baked or broiled salmon, fresh tomato, black olives, artichoke hearts, or whatever veggies you desire! Sprinkle one ounce of reduced fat feta cheese on top (60cals) and you won't even miss the ciabatta. Serve a luxurious green salad on the side. mmm...follow the deliciousness up with a hot cup of vanilla flavored green tea (decaf if it's late) and then get your mind on something else! Taks a walk, organize your life, get creative with artsy stuff, read...in about 30 minutes you will realize you are quite happily full and on your way back to your skinny jeans. Rinse and Repeat!
don't forget about people like me who eat well, but go nuts on snacks! Cameo....I need my chocolate! I have diet hot cocoa every morning with breakfast (LF/LS oatmeal or yogurt), but I have a big sweet tooth post lunch and post dinner...nuts and fruit aren't going to cut it.
Ah, roxyfoxy, I hear the call of the sweet-tooth. Sometimes it's mind over matter and sometimes you just gotta indulge. Just make sure you indulge wisely! Try and keep your daily treats at 10% of your total daily calories. If you consume 1600 calories, you can treat yourself to 160 of sweetness. But you have to have the will to stop at 160! Did you know that processed sugar and refined flour can be as addictive as alchohol? I would be willing to bet that if you had a piece of fruit and some sweet herbal tea in lieu of chocolate for one week straight, your cravings would subside significantly. If not, as yourself WHY you feel you need it? Is there something underlying your craving that needs looking at? Often these cravings mask feelings that we don't want to deal with...just some "food" for thought.
-Cameo
As always I know you're right, but what about those of us who have hubbies/ boyfriends/ room mates who aren't sharing our new found health kick? We TRY to eat fairly healthy, but there's no way I can get rid of everything (especially since HE pays the bills). Do you happen to have decent healthy snacks that the boys will approve of?
PS- for those who don't know, this chicky ROCKS, and definitely lives what she's preaching so take her advice seriously!!!!!!!
I don't agree with using Splenda, heard it can cause bad effects. I think a better alternative is Stevia root. It's natural and tastes good. Thanks for the list and look forward to more info!
How about honey instead of Stevia/Splenda - is it just way too sugary?
Honey is in the same category as white table sugar in terms of the effect it has on your body. It is certainly delicious, but use in great moderation. It is a simple carbohydrate; thus will cause your blood sugar to spike and this is no good if you are trying to lose body fat. Also, it is more dense that sugar and thus packs more calories per serving.
Great job on the list. I made a mini-version to carry with me when I go to the store. I usually get all those things, but I always for get what I already have to forget to get something I really need. The grains are the biggest thing for me. Since I live alone, it takes me a while to work through things like oatmeal, pitas, tortillas and such since they're filling. I've pretty much given up on sugar. I don't use it unless I'm baking. Especially after buying those fruit "juices" that are loaded with it. Bleh! I love the convenience of pre-packaged foods, but my body can really tell the difference when it comes to whole and natural foods.
I like the list. It is simular to mine. I just start a high alkaline diet. so I added a few other foods. These include:
Soy nuts
Red Radish
Alfra Grass
Wheat Grass
Barley Grass
Cabbage
Cucumber
Sprouted Seeds
It has been about two weeks now and I am just starting to notice more energy. You might want to give it a try.
I like your mindset. It's definitely important to think ahead and keep the refrigerator stocked with healthy foods.
I have 2 things to add though.
1. If you can cut out dairy you would be amazed at the results. dairy is extremely fattening and addicting.
2. When it comes to vegetables think "the more colorful the better." The greener vegetables have more nutrients. And when you cook vegetables for dinner try and put different colors of vegetables together.
Is there any recipes that go along with this grocery list?
High protein diets (especially a lot of chicken) has always worked wonders for me. Thanks so much for the info.
nice hubs
Nice Hub....very informative.
Nice hub. like many others out there i need to lose weight. i have a odd schedual that doesn't allow for a lot of down time, between work and school im pretty busy. this has lead me to fast food more and more, however i have began taking steps to change what i eat. so far it's been healthier choices at the fast food places such as salads, subs and such and eating smart one's tv dinners at home (yes i know these still aren't the best lol). I've began buying more fruit to keep on hand for snacks. hopefuly after i move i'll find time to begin cooking again, making it easier to eat healthy.
i love it one thing could you possibly make a list for the month as i have to shop for the month and need one that will last the month oh could you email it to me please dragonqueen3000@yahoo.com
Read Labels
livelonger Level 6 Commenter 5 years ago
Great advice and I like your sense of humor--eating kids' sugary cereal is a vice many of us carry into adulthood...