I'm on a grocery run today and I need new inspiration. I want some items that I can eat that are good for me and will fill me up, but are also tastey.
I normally do rice cakes, fresh fruits and veggies, chicken, yogurt, egg beaters, fiber one cereal, baby food fruit for a quick SWEET snack (instead of candy)
I LOVE to buy refried beans (they have fat free - but really, there isn't much fat in the regular) and salsa and shredded cheese (sharp cheddar works well). I get out an oven safe dish (Corning Ware) and spread a layer of beans, then a layer of salsa, and sprinkle a little cheese on top. Pop in the oven 10 mins. or so at 350. (Enough to melt the cheese and heat the beans) And viola! I have a tasty - filling (beans are bulky) - high fiber - low cal - low fat (as long as you are careful with the cheese) snack/dip that I LOVE to dip the little mini rice cakes into!
I just discovered Laughing Cow cheese (I bought swiss - yummy!!!). It's 35 cal/2.5 fat per serving...I added it to my scrambled egg whites this morning and spread the rest of the serving on a piece of low-cal ww toast. Here are some other "staples" for me:
LF Cheese Sticks (60/2.5)
Shredded Wheat (190/1.5 in 1 cup and LOTS of fiber to keep you full!)
Salsa (I can eat it on just about anything!)
Soymilk (soy protein is sooo good for you...and 1/2 a cup helps me feel full!)
I think that's about it - lots of fruits/veggies. I have read good things on 3FC about sweet potatoes...I bought 4 yesterday to try instead of white. I also don't deny myself sweets (even daily), just in moderation and within my calories for the day. A serving of low-fat ice cream, or a small handful of gummy bears or sour apple ring candies...I have learned that if I don't allow myself to enjoy those things, I will give up completely!!!
My staples for the last few weeks (and perhaps my most successful and satisfying staples!)
All from Trader Joe's:
Oatmeal Raspberry Blueberry muffins (no sugar added!)
Earth Balance vegan spread
celery
cottage cheese
plain fat free yogurt
3 bags of lettuce
frozen pre-cooked chicken
lowfat cheese
frozen pre-cooked turkey meatballs (50 calories each!)
lean lunch meats
sunflower butter
eggs
yams
yam spears (can be baked for french fries!!)
Monster low-carb energy drinks
This grocery list has been doing wonders for me lately! Trader Joe's is the just the greatest thing ever. Their oatmeal muffins have no added sugar and the first ingredient is water! And they taste so good, like I'm having something I'm not allowed to have. Their pre-cut yam spears bake up just like french fries but without the guilt or oil If I'm ravenous I grab 4 turkey meatballs, (200 cals) and nuke them for 3 minutes. That always curbs my hunger without any carbs.
My staples are:
Fage 0% Fat Greek Yogurt
Oat Bran hot cereal (6g of fiber and 150 calories per serving... very filling!)
Fat free yogurts, various flavors
Laughing Cow
Low-Fat string cheese
1% cottage cheese
SF jello to mix with the Fage or cottage cheese
Deli meat
Tomatoes, coleslaw mix, broccoli slaw, frozen veggies, frozen and fresh fruits
High fiber, whole grain bread (for toast)
Nut butters (almond, peanut)
Last edited by LindseyLouWho; 03-14-2008 at 12:19 PM.
I try to keep my macronutrients roughly in balance, but I often find my protein is a bit lower than my fat and carbs, so I'm always looking for foods that are high in protein and low in the other two. My favorites are low fat cottage cheese and (hormone & preservative free, of course) beef jerky.
When I need to feel full and not spend a ton of calories, carrots and celery are my go to snacks. Or I'll go down to the salad bar at work and get a big bowl full of lettuce, with sunflower seeds and rice vinegar.
But in general, I eat a ton of veggies (particularly greens) and fruit, at least one small serving of grassfed meat per day, sprouted grains and whole grain breads, yogurt, eggs and cheese (no low fat crap for me -- I'll happily budget my other calories to allow some gooey cheeses).
Hummus (good for crackers and raw veggies plus has some protein)
all natural applesauce (for when I'm running low on fresh fruits)
frozen veggies of all kinds
baby carrots
morningstar products like veggie burgers and "chicken" nuggets
soy milk
Grape Nut Flakes (for some reason I just love them with soy milk)
natural peanut butter
almonds
for my nightime treat...soy ice cream sandwiches
Location: Seattle, but an Original CA girl! I miss the sunny days!
Posts: 649
S/C/G: 204/see ticker/140-135?
Height: 5'3
My items are: canned low sodium beans mostly in black, kidney or pinto, hummus, baby cut carrots, kashi cereals and bars, soy burgers, tofu, pumpkin seeds, dates, brown rice, whole wheat couscous, quinoa (need to pick that up),low sodium vegetarian broth and chicken, pine nuts, bananas. Just to name a few. LOL!
I second Susan on the canned salmon. We go through it like crazy! I normally make salmon patties, but I just found a fast recipe for a warm salmon couscous salad in Clean Eating that I want to try. It looks yummy and super quick, all you do is mix the ingredients together and then pour boiling broth over, wait 5 mins, and voila!
I also try to always have the following on hand:
Plain yogurt
Lots of fruit (fresh, frozen, and some dried)
Lots and Lots of veggies (fresh mainly, some frozen~spinach and asparagus are my faves)
Natural PB
Whole Wheat pasta (noodles, macaroni, penne, and spaghetti)
Canned tuna
Some fresh fish (whatever is on sale and not endangered)
Steel cut oatmeal
Soy milk and flax seeds (for the oatmeal)
Tofu
Brown rice, quinoa, bulgur, and sometimes other interesting whole grains
Lots of different beans/lentils
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
A sprinkle of parmesan cheese on a salad. A way to add that cheesy taste without many calories.
My fave salad lately:
baby spinach, cut up just a bit with scissors (2 c.? I just fill the bowl, then cut up it takes up about half the bowl)
1 tbsp quacamole + 1 tbsp sour cream, stir to coat spinach
2 artichoke hearts, cut up with scissors
1/2 banana, sliced (sounds odd, but a great taste combo with the artichokes)
sprinkle of feta cheese (I use this sparingly, since it's about 70 cals/1" cube sized serving...luckily, you don't need much...a good alternative would be the parmesan)
1 small tomato, cut up
2 oz of salmon or chicken breast, cooked w/garlic powder and pepper, cut up
I like to keep in my cupboards different kinds of beans.
Garbanzo
Kidney
Pinto
Black
They are fabulous flavor enhancers, sources of protein, and you can use them in salads, chili, soups, Southwest/Mexican cooking.
Like Michelle, if you have access to one, Trader Joe's is FANTASTIC for low fat, low sugar foods. They tend to sell a lot of organic, health nut type of foods but it's lower priced than Whole Foods. Be careful though, if it is "sugar free" they supplement with sugar alcohols which I heard for diabetics is still not a great idea (but better than sugar). Yes, their Oatmeal, Raspberry, Blueberry muffins are fabulous. A little dry but as a substitute for regular muffins, it's low calorie and high in fiber. Definitely satisfying.
Some of my other staples are
non-fat milk
whole wheat bread (or multi-grain)
turkey or chicken
some sort of fish in the freezer
peanut butter
spinach
and various types of fruits
Pasta/Bread:
Barilla or Smart Tast Pasta
Natures Own Double Fiber Bread
WASA Crackers
Fiber One Cereal
Fiber One Honey & Oats Cereal
Multi-Bran Chex Cereal
Other:
Almonds - Wasabi & Soy Sauce
Dentyne Gum
Smart Pop Popcorn
Fiber One Oats & Chocolate Bar
Pria Mint Chocolate Bar
Luna Peanut Buter Cookie
Hidden Valley Fat-Free Ranch Dressing
Newman's Own Peach Salsa
What are the staple "diet" items in your cabinet?
