Grocery Shopping List

Proteins:                
Boneless, Skinless Chicken Breast            
Tuna (water packed), or White Meat Chicken (water packed)        
Fish (tilapia, cod, halibut, and on occasion salmon & sea bass)        
Shrimp                  
Extra Lean Ground Beef or Ground Round (92-96%)          
Protein Powder                
Egg Whites or Eggs                
Rib Eye Steaks or Roast              
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)      
Top Sirloin (aka Sirloin Top Butt)            
Beef Tenderloin (aka Filet, Filet Mignon)            
Top Loin (NY Strip Steak)              
Flank Steak (Stir Fry, Fajita)              
Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)    
Extra Lean Ground Turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)  
                   
Complex Carbs:              
Oatmeal (Old fashioned or Quick Oats)            
Sweet Potatoes (yams)              
Beans (pinto, black, kidney)              
Oat Bran Cereal (watch sugar, less than 6 grams)          
Brown Rice                
Ezekiel Bread ( Whole Foods or Native Sun)          
Farina (Cream of Wheat from box)            
Multigrain Hot Cereal              
Pasta (Whole Wheat, Ezekiel brand-watch serving, very dense)      
Rice (jasmine, basmati, Arborio, wild, brown)          
Potatoes (red, baking, new)              
Kashi Low Sugar Cereals (less than 6 grams of sugar)        
Whole Wheat Pita (Low Carb Variety)            
Bread Whole Wheat              
Flatbread Whole Wheat              
Tortillas Whole Wheat              
Rice Cakes (lightly salted only)            
                   
Fibrous Carbs & Vegetables (fresh first, frozen second & canned last choice)
Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine)        
Broccoli                  
Asparagus                
String Beans                
Black Beans                
Spinach                  
Bell Peppers                
Brussels Sprouts                
Cauliflower                
Celery                  
Mushrooms                
Pickles                  
Cabbage                  
Sprouts                  
Cucumber                
Green or Red Peppers              
Onions                  
Garlic                  
Tomatoes                
Zucchini                  
Squash                  
Spaghetti Squash                
Pumpkin                  
                   
Fruit                  
Blueberries                
Raspberries                
Lemons                  
Limes                  
Melons (not watermelon)              
Grapefruit                
Apples                  
Dates                  
Grapes                  
Oranges                  
Eat bananas, strawberries, peaches or plums sparingly~~they have a lot of natural sugar)  
NO dried fruits, including raisins (loaded with sugar)        
                   
Healthy Fats                
Natural Style or Organic Peanut Butter            
Peanut Wonder (Native Sun)  one of my favorites           
Olive Oil or Safflower Oil              
Peanuts                  
Almonds                  
Flaxseed Oil                
Avocado                  
                   
Dairy & Eggs                
Low-fat or fat-free cottage cheese            
Eggs                  
Low or non-fat Milk                
Non-fat yogurt (look for low sugar only)            
Fat-free string cheese              
Fat-Free Cream Cheese              
                   
Beverages                
Bottled Water                
Iced Tea (Decaf) (I drink a cup of green tea everyday)        
Coffee (Decaf & sparingly)              
Diet Soda (I don’t drink this at all & I personally don’t recommend it)      
Crystal light (I don’t drink this either)            

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