Shopping List

A girl from my support group ( I suggest everyone find a support system...Best friend, spouse, parent, online group. It has helped alot!) Anyways she worked at Anytime Fitness and put together this shopping list for us.  I thought I would share =]

Meat/Poultry(Protein) 

Boneless, skinless chicken breast
Low-fat sliced chicken or turkey deli meat
Flank beef steaks
Package turkey burgers
... Turkey sausage
Turkey bacon
Ground turkey 93%>lean
New york choice lean sirloin steak
Ground beef 90%> lean

Grains

 Cream of wheat/rice
Brown rice
Whole-wheat tortillas
Low-fat whole-wheat frozen waffles
Whole-wheat English muffins
Whole-wheat pita bread
Whole-wheat bread
Whole-wheat hamburger buns
Whole-wheat spaghetti
Whole-wheat flour
Kashi GoLean cereal

Vegetables(Free food)

 Celery
Water chestnuts
Scallions
Dill pickles
Spinach leaves
Tomatoes
Cucumber
Carrots
Romaine lettuce
Frozen broccoli
Lettuce
Onion
Fresh mushrooms

Fish(Protein)

 Tuna
Salmon filet
Orange roughy
Shrimp
Scallops
Lobster
Crabmeat
Flounder
White fish

Dairy(Protein)

 Grated parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
2% mozzarella cheese
String cheese
Fat-free sour cream
Skim milk
1% or fat free cottage cheese
Eggs or egg whites
Low-fat/low-sugar yogurt
Fat free cream cheese

Fruit(Free food)

 Blueberries
Raspberries
Apples
Bananas
Peaches
Strawberries
Pears
Grapes
Grapefruit
Pineapple

Spices

 Cinnamon
Pepper
Salt
Paprika
Garlic powder
6 cloves of fresh garlic
Cumin
Parsley
Dill weed
Basil
Oregano
Cilantro
Chili flakes
Ginger
Chili powder

Toppings/condiments

 Suger-free syrup
Fresh lime juice
Light teriyaki marinade
Almonds/slivered almonds
All-natural peanut butter
Green enchilada sauce
Salsa
Soy sauce – low sodium
Lime juice
Low card barbeque sauce
Baking powder
Lemon juice
Mixed nuts
Ketchup
Dijon mustard
Low sugar/sugar free fruit spread

Oils/dressings(Fats)

 Extra virgin olive oil
Low-fat balsamic vinaigrette
Low-fat Italian vinaigrette
Low-fat mayo
Fat-free Caesar dressing
Cooking spray

TIPS:

 1. 4 meals/day
2. Protein-> 15-20g/meal = 3oz.
~93-96 fat free (93/7 or 96/4)
3. Carbs->Dark, whole grained, fiber!!!, potato, brown rice, whole grained pasta, beans. 1-2 servings/meal ~Potato=4oz.
********4oz = size of a deck of cards
4. Fats->Low fat salad dressing->see through dressing ~6-10g/meal
5. Cheat meals-2 meals/wk
6. Water->6-8 8oz glasses (48-64oz) (4 water bottles/day)

Cheap grocery list($25/wk):

 Tube of oats
2 dozen eggs
2 boxes pasta
Jar of sauce
Big bag brown rice
Bag of chicken
Fruits
Veggies
And any other little things you like...

*This is the list I used when I was living alone, didn’t have much money, and needed to lose weight fast!
*I try to drink half of my body weight in oz. of water
Ex: 140lbs = 70oz water
 

Tips:

 Discipline is key
Try to plan the entire wks schedule ahead of time (meals, workouts)
No planning is planning to fail
Set small goals and be specific
Stay motivated (birds of a feather flock together)
You are what you eat!!!!!!!!
Exercise is one of the best ways to deal with depression
Work out all that negative energy!

GO FOR IT!

 

 

Enjoy!