Join Date: May 2005
Location: San Diego
S/C/G: 200/Ethan born 1-11-13/130
First figure out what you want to eat for the week, then make your list. With the power of the internet at your fingertips there are literally THOUSANDS of healthy recipes out there. Shopping and cooking are good habits you will need to maintain your weight loss!
Here is a personal shopping list and what I did with it for a week (I don't buy any junk and I don't buy anything that isn't on my list):
It's hard to cook for 1, but luckily I like leftovers. It actually makes life a little easier. For example, if I make the omelet filling, the next night I can just pour the eggs in pan, throw on the filling and go.
Due to all the produce, I shop on Sunday for Mon - Fri and then I shop on Friday for the weekend. I usually hit the grocery store at least 1 other time during the week, I am there a LOT.
Breakfast - toast (1 slice with peanut butter, 1 slice with jelly)
morning snacks - berries and yogurt
lunch - take salad to work
afternoon snack - fruit
afternoon snack - cut up veggies/hummus dip (veggies - baby carrots, sugar snap peas, cut up pepper, grape tomatoes)
Dinner - stir fry 2 nights, omelettes 2 nights
dinner snack - baked apple with blueberries
Loaf of whole grain bread (I read labels, I look for bread with high fiber per slice - at least 4 grams and no high fructose corn syrup anywhere in the ingredients)
Jar of natural peanut butter
Jar of no sugar added jelly
5 low fat Greek yogurts (I like the Fage brand, I can get it at Trader Joe's/Whole Foods, I also like Horizons organic fat free plain)
2 containers of fresh berries (depending on what is in season/price, I only buy two because they are so perishable, I will have to go to the store again later that week, I sometimes buy frozen if fresh is too spendy)
Big bag of spinach
2 boxes of grape tomatoes (1 for veggie snack)
Bag of baby carrots
1 red pepper
Some kind of nuts for the salad, I like soy nuts or pine nuts or pumpkin seeds or slivered almonds (serving for salad = 1/4 cup)
Dried cranberries for the salad (serving = 1/4 cup)
Low fat/fat free dressing
Whatever else you like in salad - cucumber? radishes? pickled beets?
Fruit for the afternoon (whatever is in season - oranges, watermelon, mangos, plums, nectarines)
Bag of sugar snap peas (for veggie snack)
Orange pepper (for veggie snack)
2 cans chickpeas
1 bag sun dried tomato
garlic (I buy the big jars of minced)
Protein - chicken, shrimp, tofu, lean steak (serving size - 2 oz)
Whatever vegetables you want in stir fry, I like:
Bokchoy, shi-take mushrooms, garlic, ginger, orange pepper, broccoli (I would use the carrots bought earlier as well).
Some kind of stir fry sauce
Soy sauce (if I didn't have it already)
1 package of 6 cage free eggs (I normally make 2 egg omelet, so omelette
low fat feta (or low fat cheese of choice)
Whatever you want in your omelet - I like sun dried tomatoes, spinach, olives, baby shrimp, artichoke hearts)
Salsa (I love salsa on top of omelets)
After dinner snack
5 crisp apples, bag of frozen blueberries
Food storage - tupperware, baggies
Spices (in the omelet, I like white pepper and a little oregano for example)
On Sunday, after I grocery shop, I make all the salads and put them in the frig. I put all the vegetables for snacks into baggies (just divide the box of grape tomatoes and the bag of sugar snap peas 5 ways, then add baby carrots and cut up pepper strips). I make hummus and portion it into 5 cups. I get all my stuff ready for work every day, in a bag in the frig - yogurt, berries, salad (I keep the salad dressing at work), fruit, veggies, hummus), so everyday I can just grab it and go.
Drain the chickpeas and reserve the liquid. Put chickpeas in food processor, add sun dried tomatoes, garlic, splash of lemon juice (anything else you think might be good), pulse food processor and slowly add reserved liquid until hummus reaches desired consistency. A little olive oil is good too.
Other breakfast ideas:
Scrambled eggs wrapped in a whole wheat tortilla, spinach leaves and salsa
1/2 cup granola, low fat yogurt
Oatmeal (made with water), 1/4 cup dried blueberries
Other snack ideas:
Trailmix (watch portion sizes)
Whole grain crackers, laughing cow cheese
Low fat microwave popcorn
Other lunch ideas:
Turkey sandwich on whole grain with spicy mustard, lettuce and tomato
Boca burger in a whole wheat pita, lettuce tomato
Broth-based soup, bean-based soup (no cream-based soup)
Tuna salad (make with low fat mayo) on a whole wheat pita, lettuce, tomato (canned salmon is also tasty)
Other dinner ideas:
Whole grain pasta, home-made tomato sauce with lots of vegetables
Spinach quesadillas (pack of frozen spinach, little low fat cheese, jar of artichokes, pine nuts, olives)
SIX YEARS at maintenance weight!
My very long weight loss story
"I saw an angel in the marble and I chiseled until I set it free."
Last edited by Glory87 : 02-26-2007 at 10:58 AM.