100 lb. Club - Grocery Staples

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08-15-2009, 05:09 PM
I am going to do the grocery shopping for the next two weeks and have decided that I need to make a list and stick to it when I'm at the store. I have never been good at picking "healthy" foods, so I thought I would ask for a little help from you all. What are some of the healthy items you wouldn't be able to go without?

08-15-2009, 05:14 PM
Brown Rice
Wheat pasta
Black beans
fresh veggies (red, yellow, orange bell peppers, jalapenos, green leaf lettuce, sweet potato)
fresh fruit (strawberries, apples, bananas, blueberries, cherry essence prunes)
nuts and seeds (almonds, soy nuts, sunflower seeds)
protein (I'm vegetarian so this is tofu, eggs, cheese, wheat gluten to make Seitan out of, etc)
Salty treats (extra sharp cheddar, sabra hummus *supremely spicy is my fave*, triscuits, wheat thins, pretzels)
sweet treats ( the occasional 100 calorie pack to get rid of those nasty TOM cravings, sugar free, fat free pudding/jello)

hope that helps! :D

08-15-2009, 06:16 PM
Everything that Lottie just mentioned is great. I would also go for:

Low fat yogurt and cottage cheese
High fiber, low calorie cereal (Kashi Go Lean)
lean meats such as ground beef, turkey, and chicken
Fat free salad dressing, which work great in salads and for marinades.
Cooking sprays (olive oil, canola, and butter flavored), they are much better than using oils and butter.
low sodium chicken stock is great for sauteeing veggies and replacing the water when making rice.

08-15-2009, 06:24 PM
I just got back from shopping and here are my staple items:

pre- chopped/washed lettuce salad mix
fresh veggies (cucumbers/ corn on cob/ potatoes / baby carrots)
fresh fruit in general - grapes/ bananas/ kiwi/ mangoes/ apples, etc
berries (fresh and frozen)
turkey (sandwich meat)
laughing cow cheese
arnolds sandwich rounds
morningstar veggie burgers
cottage cheese
boneless skinless chicken breasts
light soy milk
2% shredded cheese
100 calorie packs
granola bars
cereal (low cal/sugar varieties - cheerios are my favorite)
string cheese

08-15-2009, 07:13 PM
My typical grocery list includes:

Chicken (breast and whole)
ground turkey (several packages)
Pork (whatever is on sale)
Cornish hens
Fish (again, whatever is on sale)
canned tuna (for salads)
broccoli (huge quanities, both frozen and fresh)
romaine lettuce
green onions
red onions
green beans
summer squash
spaghetti squash
butternut squash
sweet potatoes
black beans, black beans, black beans (canned and dried)
kidney beans
seltzer water

Sometimes I throw in beef and rice, salad dressing if I need it (although I can't find my staple salad dressing anymore). Some times I also throw in a white potato, but only on occasion because they are too starchy for my blood sugar levels.

08-15-2009, 07:21 PM
A couple of you have mentioned black beans. What makes them so healthy? Excuse the ignorance, but do they give you gas like some beans?

08-15-2009, 07:58 PM
Black beans are full of fiber and protein, are mad filling and if you increase your fiber intake slowly you shouldn't get ...intestinal distriess. ;) I eat a good amount of fiber to begin with so it doesnt bother me.

I use them as a ground beef replacement for chili, sloppy joes, burritos, etc.

08-15-2009, 08:57 PM
I use them in a "dip". I mix one can of drained, rinsed black beans with 1/2 can drained corn. I add lots of cilantro because I love cilantro. Then I add 1 chopped avocado, about 1/2 C salsa and some lime juice. I eat it with baked lays.
It's amazingly delicious, but I do have to admit, it gives me really bad gas. I eat TONS of fiber and the black beans still give me gas.... the dip is so good that occasionally it's worth it to me :)

*The dip usually makes 6 servings

08-15-2009, 09:12 PM
it's so funny, 'back in the day' i had my regular foods i would always get LOL now I wouldn't be caught dead with them! toaster streudels??? really???? LOL I do the perimeter of course, get all the fresh fruit, veg, meat, some dairy - 1% cottage cheese and milk, some bread, maybe some low-fat turkey cold cuts if I'm feeling crazy LOL and then get the heck outta dodge!

08-15-2009, 09:22 PM
Beans - all sorts, dried and canned. Chickpeas, black beans, pinto beans, lentils, etc.
Whole grains - Quinoa, couscous, brown rice, barley, etc.
Fresh and frozen veggies - green beans, cauliflower, spinach, swiss chard, broccoli, etc.
Fresh fruit - peaches, apples, nectarines, plums, cherries, grapes, oranges, tangerines, etc.
Raw almonds/almond butter - almonds for snacking, almond butter for sandwiches
Sprouted grain bread

08-15-2009, 09:23 PM
My staples include -

Fresh fruits and veggies
canned and frozen veggies
chicken breast
whole wheat bread
fat free yogurt (which thanks to someone here I have been freezing and love it :o)

08-15-2009, 09:23 PM
Yeah, I shop the perimeter of the store too. I buy frozen veggies, bag salad, fresh veggies, skinless, boneless chicken breast, canned tomatoes, a few other canned veggies, low cal cereal, ff milk, eggs, canned tuna, special K crackers, 100 cal popcorn bags, loaf bread, fresh baked bread, some beef & pork, cheese, I could go on and on.

08-15-2009, 09:33 PM
it's nice that there really are so many yummy things we can eat and still lose weight :)

08-15-2009, 09:51 PM
Lots of good stuff mentioned. My basics include:
Broccoli Slaw Mix
Peanut Butter
Ground Turkey
Boneless Chicken
Cottage Cheese
Greek Yogurt

Today I found a great new produce store that I'll be frequenting and I also bought:
Brussel Sprouts
Jicama (gonna experiment with it)

And so much more....I try to keep to whole stuff, not a lot of processed food. I do keep granola bars on hand.

Hmmm....should make my grocery list while I'm thinking of it.


08-15-2009, 10:16 PM
My favs are pre-frozen salmon, shrimp and sea scallops. That way if I want seafood one day, I don't have to make a special trip to the store (except on a special occasion because the stuff from the seafood counter is better).

08-16-2009, 03:20 AM
Sooooo....what did you get?

08-16-2009, 03:57 AM
On the black beans post a few posts back I wanted to add something--I love to make the black bean brownies. I found the recipe on this site. Nice chocolate fix, low fat, filling, and lots of protein and fiber!

08-16-2009, 09:48 AM
Wow, I'm amazed. So many yummy foods and the possibilities!

Will probably check this out again before doing my grocery (which is soon), YUM!

08-16-2009, 02:04 PM
Here's a typical grocery list for me (minus the bag of chips, some frozen Amy's meals and/or WW frozen desserts -- I do buy these things too).

Grocery store/farmer's market:
Baby spinach lettuce
apples (I like braeburn and golden delicious)
peaches (only if I am making fish ... I make peach salsa for fish)
vidalia onion
yellow squash
blueberries (sometimes, not every time)
extra-firm tofu
frozen salmon filets
Stonyfield yogurts
a bag of sliced almonds (sometimes)
canned pineapple chunks in own juice (I use in curries and on pizza)
canned, diced and/or chunk tomatoes
canned, diced jalepenos (sometimes)
morningstar vegetarian sausage patties (I like maple)

Trader Joe's:
organic grapefruits (only ones avail this time of year)
shelled edamame
fresh, chunked pineapple (sometimes)
Luna bars
cheese (varies)
regular, high-quality sausage (for my husband; it is cheaper at TJ's)
frozen meals/snacks (varies ... I like their 60 cal spankopitas)
WINE (ALWAYS! White in the summer)

08-16-2009, 10:43 PM
Sooooo....what did you get?

I actually did quite well at staying away from junk. There were a couple items I had to pick up for my fiance, but he now has his own cupboard with his junk in it that I know not to go near! lol

I ended up with:

some low fat yogurt fruit dip

low fat tortillas
light whole wheat bread
lean turkey lunch meat
reduced fat cheese
reduced fat wheat thins
low fat yogurt
brown rice
wheat pasta
white meat canned chicken

I have been working on planning lunches to pack because that is my real trouble area with food. There is all kinds of free junk food at work that tempts me.

Thank you all for your help! :)

08-16-2009, 10:45 PM
Job well done! :D :cheer:

08-16-2009, 11:04 PM
A suggestion for the lunches. Take in the ingredients for sandwiches and make them at work. At the beginning of the week I take in a capsicum (bell pepper), a bag of baby spinach, a few mushrooms, some sliced cheese, a loaf of bread and an avocado. This makes me a ~350 cal toasted sandwich everyday for a week, takes about 10minutes to make, and tastes so much better when it's freshly made. It also means that I can sleep in for 15 more minutes in the morning. Yay:)

08-17-2009, 01:47 AM
I actually did quite well at staying away from junk. There were a couple items I had to pick up for my fiance, but he now has his own cupboard with his junk in it that I know not to go near! lol

Thank you all for your help! :)

Well done! :D

Awesome idea to have a junk cupboard for your fiance! ;)

08-17-2009, 03:03 AM
My grocery staples:

Romaine lettuce
Iceberg lettuce
Red Onion
Red bell pepper
Whole mushrooms
Red cabbage
Serrano peppers
Frozen broccoli, green beans and brussel sprouts
Boneless skinless chicken breast
Brown rice
Low calorie wheat bread
Thomas' light multi grain english muffins
Kellog's Raisin Bran
1% milk
Yoplait light yogurts
Extra sharp cheddar cheese
Pepperjack cheese
Mrs. Dash

Then I fill the groceries in with whatever meat, seafood, fresh vegetables and fresh fruit are on sale. I also buy potatoes, sweet potatoes and a variety of dried beans but I don't consider those to be staples in my kitchen.

08-17-2009, 12:54 PM
When I grocery shop I work hard to save money, so I usually buy what's on sale. BUT I don't buy processed, packaged food. I stick to fruit, veggies, dairy, and poultry.

Some of my staples are:

ground turkey (you can use it in tacos or spaghetti)
cottage cheese
Fiber One

That's the stuff I always buy.

nicki reborn
08-18-2009, 09:42 AM
What an interesting thread! I'll have to keep this in mind when I do my next shop which won't be for a week or two (salad & fruit is in the fridge and tends to last a fortnight)