Last updated : Friday, May 8, 2009

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Week 1 Grocery List

The following shopping list is part of iMag's new summer weight loss series, The 10 Pound Takedown. Click over to our blog to get started! 

Fresh Produce

1 -2 lemons

3 of your favorite fruits & vegetables (try: apricots, strawberries, mangos, oranges, asparagus, broccoli, chayote squash, pea pods)

Bag of salad greens

Bag of baby spinach

1 sweet Vidalia onion

Mixed berries

Fresh sage (optional)

1 clove fresh garlic

1 bunch of scallions

Dairy

Fat free or reduced fat sour cream

Milk: skim, 1% or soy

Grated parmesan or reduced-fat shredded cheese

Snack cheese (Try: Laughing Cow Light Wedges or part-skim cheese stick)

Nonfat or low-fat plain or flavored yogurt (for a protein bonus try nonfat Greek yogurt)

Eggs or egg whites

Individual cottage cheese containers (3 fat grams or less)

Meat, Fish & Poultry

1 lb. fresh chicken breasts (thin strips cook faster)

Purdue shortcuts precooked chicken strips

4 salmon fillets (4 ounces each) or fish of choice (tilapia, halibut, flounder, etc.)

Canned Foods

Tuna or salmon canned in water

Beans or chickpeas

Pasta sauce, any brand 100 calories or less per serving

Frozen

Vegetables of choice: Try Birds Eye Steamfresh (just microwave in bag) or buy microwave bags separately.

Frozen meal, 350 calories or less (for a whole grain bonus: Try Kashi or Amy's meals)

Single serving low-fat frozen dessert: Skinny Cow, Klondike Slim-a-Bear, Weight Watchers, Vitalicious (or any variety, 150 calories or less)

Dry Food

Unsalted chopped or whole nuts of choice

Natural nut butter: Try Smucker's

Bread/Cereal

Whole grain cereal: Kashi Heart to Heart, Total Whole Grain, Barbara's Bakery Puffins, (any variety 3+ grams of fiber per serving)

Skinny whole grain breads: Arnold's Multigrain Sandwich Thins; any brand thin slice whole grain bread (50 calories or less per slice)

Whole grain tortilla, pita, or bagel (140 calories or less)

Convenience/Ready to Eat

Whole grain Ravioli (try Buitoni in refrigerated section)

1/2 lb. lean lunch meats: ham, turkey

Sweets & Snacks (Purchase the items you like)

100 calorie packs

Whole grain biscotti

Fat-free popcorn

Soy Crisps

Individual mini dark chocolates

Snack bar, 150 calories or less

Whole grain crackers (Try: Wasa, Ryvita, or Kashi TLC)

Hummus, any flavor

Applesauce

Fat-free fruit Jell-O or Jell-O pudding

For ricotta snack: raisins or figs, part-skim ricotta cheese, honey

Condiments

1 oz. raisin boxes or natural dried fruit

Dried dill

Olive oil

Minced garlic (instead of fresh)

Light mayonnaise

Salsa, any flavor

Flavored vinegar (balsamic, red wine)

Salad dressing (low-fat or fat-free)

Sugar-free chocolate syrup

Dry white cooking wine

Low sodium chicken broth

Guacamole

Dijon mustard (needed for both recipes)

Beverages

Water

Diet beverages

Health /Beauty

Multivitamin (optional)

Products

Tupperware for portable lunches

Ziploc Zip'N Steam microwave bags

Grains

Whole wheat pasta

Whole wheat couscous

Miscellaneous

Nonfat cooking spray

Garlic powder

Salt and pepper

Cinnamon

Money Saver: You can substitute fresh items with frozen items. For example, frozen baby spinach can be used instead of fresh spinach for the chicken/salmon dijon recipe; or you can purchase frozen salmon fillets instead of fresh salmon. With my grocery guide, you will become supermarket savvy in no time. Once your refrigerator, freezer, and cupboard shelves are stocked with wholesome foods, eating healthy at home wins over greasy take out any day! Visit my web site, www.stepaheadnj.com and check out the iMag blog for more nutrition tips and recipes. Get ready to slim down and shape up in time for summer!

Grocery List Additions for Week One: 

Sweet potato

Additional bag of salad greens (you will need 2-3 bags total for the week)

1 granny smith apple (for turkey roll-up)

Soft spread (in a tub) such as Promise or Smart Balance

Light cheese slices (50 calories or less per slice) for grilled cheese sandwich or you can use leftover reduced fat shredded cheese

Baked chips

All fruit jam

Light syrup (optional for french toast)

Vanilla extract

Plain oatmeal or reduced sugar oatmeal packets

Steel cut oats or old fashioned rolled oats (instead of instant)

Ground flaxseed meal (may also be found in health food section of grocery store)

Reduced Sodium soup (Try Amy's Light Tomato Soup) if you substitute it for homemade gazpacho

Mandarin oranges canned in juice or light syrup

Whole grain frozen waffles

Veggie burgers, any brand 150 calories or less per serving.

Chopped walnuts (for Omega-3 French toast)

Ingredients for Gazpacho recipe

3 medium tomatoes, peeled & chopped or can substitute with canned, peeled, chopped tomatoes (use 1/2 of a 14.5 ounce can)

1 small cucumber

1 small green pepper

2 green onions (scallions), sliced

16 ounce can low-sodium vegetable juice cocktail

Dried basil

Hot pepper sauce

1 Tbsp lemon juice*

1 clove garlic, minced*

*Lemon and garlic is on your general grocery list so there is no need to overbuy.

Helpful Web Sites: 

For cooking with produce tips, visit fruitsandveggiesmorematters.org (Produce for Better Health)

For daily nutrition tips, visit eatright.org (American Dietetic Association)

For Sari's blog, visit stepaheadnj.com 

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com

Be part of iMag's 10 Pound Takedown summer weight loss series! Join two iMag viewers as they take on the challenge to stop talking about losing weight and just do it! Check our blog daily for great menus, workouts and easy recipes from our fitness and nutrition team, Registered Dietician Sari Greaves and NYSC Trainer Ken Szekretar. You'll be slim, toned and healthy in no time. 

 

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