Get Started Grocery List

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Hi guys….so here are some items that you can pick up at the grocery store to help you get started eating healthy this week! Remember make sure to stick to the outside perimeters of the grocery store. If a product can live on the shelf for 5 years you might not want to put it in your body. Fresh is best…if you have it available! Obviously, I’m not a doctor OR nutritionist…but, these are a few grocery items that I always have on hand and keep me on track.

#1 Staple Item….EGGS!! I like to buy the egg whites in the carton, but if you prefer the whole egg grab a dozen. Eggs can be used in so many different ways for ANY meal of the day! They are high in protein and low in calories…and they are just DELISH.

Protein: Any type of white fish…fresh or frozen. Ask your fish monger at the seafood counter what is fresh and even on sale. The people at your grocery store are there to help…use their expertise! Shrimp & other shellfish can be good protein options in moderation…make sure to look up the calories and portion sizes before you buy! Obviously boneless skinless chicken and turkey are such a good low calorie option. Unfortunately, the white meat cuts are the best for you….less fat and calories per ounce. Just remember herbs and other low calorie seasoning will help even white meat taste amazing! Also, ground white meat turkey and chicken are great to have on hand for soups and even chili! In a pinch a turkey patty on a salad can provide a speedy and nutritious dinner or lunch! I also keep sliced deli turkey on hand….NOT FROM A PACKAGE….go to the deli and ask for hormone free low sodium turkey breast. It takes some getting used to with the low salt content, but it’s a life savor!

Dairy: Now, most of you know I don’t eat much dairy if at all. BUT, on the occasion I will grab a light mozzarella cheese stick. They are around 60 calories and provide a good amount of protein to keep you full. Such a good snack option. If you are going to have cheese in your diet I recommend getting a strong cheese like Parmesan or aged cheddar and having a SMALL amount on a salad or veggies. A small amount of the real deal will give you more flavor for less calories. OK, now 0% fat Greek Yogurt is a MUST!!! It is such a power ingredient! You can use it on its own or anything from a sour cream substitute to the base for a breakfast smoothie. Make sure you grab the 0% versions…no one needs the added fat when the 0% tastes just as good. Along those lines…you may want to grab some skim milk or unsweetened almond milk to have on hand.

Veggies: The sky is the limit for veggies! The only ones I would keep to a minimum is potatoes and corn. I’m not saying you can’t ever have corn or potatoes OR that they are bad for you. What I am saying is there are such better options for less calories and higher nutritional content. Keep lots of leafy greens on hand….spinach, kale, romaine, mesclun mix…any and all leafy greens are awesome! I remember Jillian told us one time at the ranch that “no one ever got fat on leafy greens”….so true….stock up. Spinach can be used in salad or sauteed with a tsp of olive oil, garlic, and lemon to make a tasty side dish to the protein of your choice. I want to just encourage you to try new veggies…eggplant, asparagus, broccoli….get creative. Remember when preparing veggies it’s important to watch what you put ON them…heavy sauces or too much cheese can undo all your hard work. Try no salt seasonings like Mrs. Dash Onion and Herb or fresh herbs like rosemary and thyme….they make a HUGE difference in taste. You may not LOVE it at first, but you have to train your palate and that takes time and consistency. For snacks sliced cucumbers, cherry tomatoes, baby carrots, and celery sticks can provide perfect on the go nutrition. You all know how much Hannah and I LOVE Wholly Guacamole 100 calorie packs…dip your carrots and veggies in them or put on a GG Crisp with low sodium turkey breast for a quick lunch. Sliced English cucumber with two tablespoons of hummus one of my favorite snacks. Hummus comes in TONS of flavors and combinations….just make sure you measure and are honest with your portion sizes.

Fruit: Some of my favorites are apples, strawberries, blueberries, & raspberries! They are all packed with fiber and low calorie. A medium sized apple is only 81 calories…paired with a 60 calorie mozzarella cheese stick and you have yourself a GREAT low calorie filling afternoon snack to tie you over to dinner. I would try to keep higher sugar fruits to a minimum….they aren’t bad for you at all, but we are trying to lose weight here….ex. bananas, kiwi, pineapple, oranges.

Nuts: I stick with raw almonds….just remember to keep them portioned to once ounce per snack or meal. One ounce of almonds…around 9 or 10….is about 100 calories…they add up FAST. So, I never just eat them on their own…I pair my almonds with some fruit or on a salad. Let’s be honest-10 almonds aren’t going to help me much when I’m really hungry! :)

Bread: Stick to options like “sprouted grain bread” like Ezekiel bread (found in the freezer section) or other protein based breads. These will keep you full longer and keep insulin levels in check. High fiber crackers like GG Crisps (at Whole Foods or Amazon), and Wasa can be good options too. Again…bread should be kept to a minimum. Along these lines….steel cut oatmeal can be a great breakfast option with berries on top. McCann’s Irish steel cut oatmeal can be found at most grocery stores. Even if you don’t get McCann’s brand make sure it says “steel cut”….not rolled oats.

Lastly, don’t neglect your freezer section!!! I know fresh produce is expensive and not everyone can afford it…but, frozen fruits and veggies are bagged and frozen at the peak of freshness and are usually a fraction of the cost! California medley (broccoli, cauliflower, and carrots) is my personal favorite. Just be aware of hidden sauces etc…don’t get “Italian style” or “garlic herb” or anything like that….it’s usually covered in butter and oil. Go for the “naked” veggies and you add your own seasoning! :)

Well, that’s it for now! Check back often to the blog and YouTube….we will be posting content for the DietBet during the while game!! I’m so excited we are all doing this together!!! Leave down in the comments what type of tips and things you would like us to put up. Until then…stay happy and healthy!!!

xoxo

Comments

  1. Also, if you’re going to eat red meat… Flank steak is one of the lower calorie red meats. (4-oz. portion has 163 calories with 94 coming from protein and 63 coming from fat.)

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  2. Great suggestions! It’s so hard to break some if these eating habits especially cheese! But I guess it’s also about curbing the proportions in order to achieve positive results. I just have to tell myself that it’s not that I can never eat them it’s that I can’t eat them every day.

    What are your views on low fat or fat free cottage cheese as a snack?

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  3. I love frozen veggies and I buy tons of bags to cook for my kid so I dont have to chop up everything as much! :)

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  4. I like getting feta for my eggs. It adds a lot of flavor, and I cannot give up cheese. I also go for both 0% and 2% yogurts- I like the different flavors- the orange vanilla Chobani is a great dessert.

    I also like making my own hummus. The most expensive ingredient is the tahini, and that’ll last a while. A can of beans is less than $1, lemon juice is pretty cheap, and a batch makes 2 cups- at 49 calories for 2 tablespoons.

    And for a salad: arugula, golden raisins, sliced raw almonds (pan toasted), and shredded parmesan cheese. The dressing is just lemon juice and olive oil. A little goes a long way as far as toppings are concerned.

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  5. Staci Galloway says:

    I eat Ezekial breads but just noticed that there is sprouted soybean in them. I know Jillian’s Master your Metabolism mentioned that soy is a no-no in regards to screwing up your metabolic hormones. Are sprouted soybeans different than straight-up soy?

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  6. Love this – so easy to follow and thanks for including the reasoning and meal suggestions behind everything! Just wondering… what is the difference between steel cut and rolled oats? I just thought it was how they were prepared, didn’t know it affected nutritional value at all.

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  7. eggs, chicken, lean ground beef, ground turkey, chobani yogurt (sorry I think it tastes better than fage), fruits & veggies, & peanut butter

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  8. I’m grocery shopping tomorrow and several of these items are on my list!

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  9. Love this list. But not to be picky, corn is not a vegetable, but a grain. A necessity for me is my juicer and protein powder!

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  10. Crystal Estes says:

    For a hot meal, use Ground white chicken (in place of hamburger meat) in your spaghetti with whole wheat pasta & low sodium sauce. You can add fresh veggies like mushrooms & onions to your sauce. Lastly, I like to top a weight watchers cheese string over my spaghetti. With this meal I usually drop 2 lbs!!

    Best of luck everyone

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  11. Crystal Estes says:

    For a hot meal, use Ground white chicken (in place of hamburger meat) in your spaghetti with whole wheat pasta & low sodium sauce. You can add fresh veggies like mushrooms & onions to your sauce. Lastly, I like to top a weight watchers cheese string over my spaghetti. With this meal I usually drop 2 lbs!!

    Best of luck everyone

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  12. Ryan Lawrence (@RyanLawrence85) says:

    Hi!

    Shopping list for me looks like this

    Protein – eggs, chicken, lean mince, lean turkey mince, fillet steak (in moderation), protein powder

    Carbs – Brown rice, oats, sweet potato, broccoli, green beans, cabbage, spinach

    Almonds

    Always have a lot of spices as i like hot food. Chilli powder, cayenne chilli powder, garlic, pepper, Nando’s chicken rub

    I tend to stick away from bread as i tend to just look at it (any kind) and put weight on but each to their own!

    Hope this is ok? If so, hope it helps some people :)

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  13. Darlene Snyder says:

    Plain non fat greek yogurt and I add a little sugar free chocolate syrup or Walden Farms raspberry fruit spread with a little artificial sweetener. Almonds or pistacios are a great filling snack. Ground turkey and 96% lean ground beef. Chicken breasts.

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  14. This article came at the PERFECT time! I’ve just starting using the app “Calorie Count” which I use as a video game for my nutrition. I strive each day to get green bars on all

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  15. This article found me at the PERFECT time! I just started getting serious about my nutrition. I’ve been using the app “Calorie Count”. I use it like a video game for my nutrition. My goal each day is to get green bars on each of the nutrients & food categories. I have been buying much of what thou suggest but now I feel like I have a better idea of other options out there. Any help you could provide on adding fiber to my diet would be much appreciated! I actually get excited now planning my daily meal plan. It’s amazing how much more food I get at each meal now that I’m eating more fruits, vegetables & the steel cut oats are my fav!!

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  16. This article found me at the PERFECT time! I just started getting serious about my nutrition. I’ve been using the app “Calorie Count”. I use it like a video game for my nutrition. My goal each day is to get green bars on each of the nutrients & food categories.

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  17. What about progresso soups? I Love them and they are quick and easy!

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  18. officegymrepeat says:

    Oh how I wish I could eat eggs! They’re such a good protein source, but every time i eat them I get sick :( I usually try to stick to chicken, lean turkey, low-fat dairy, and seafood.

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What about you?