Last updated : Friday, May 15, 2009

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Week 2 Grocery List

Stack of gifts inside refrigerator

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!

*Items marked with an "R" = Refill. These items were on Week 1's grocery list and should be purchased only if you need to refill them at home.

Fresh Produce
1-2 lemons
Fruits: Bosc pear, apple, berries of choice
Vegetables: medium chayote squash (light green, pear shaped, choose one with smooth, unblemished skin), baby carrots, 1 pound of asparagus (11-20 spears)
2-3 bags of salad greens
1 bag of baby spinach (for spinach salad)

Dairy
Low fat yogurt smoothie, any brand 200 calories or less (instead of homemade smoothie)
Reduced fat goat cheese or feta cheese crumbles.
Snack cheese (Laughing Cow Light Wedges or part-skim cheese stick) R
Nonfat or low-fat plain or flavored yogurt (for a protein bonus try nonfat Greek yogurt) R
Eggs or egg whites R
Individual low fat (1%) or nonfat cottage cheese containers R
Milk: skim, 1% or soy (if you need to refill) R

Meat, Fish & Poultry
4-pack of lean burger patties (made from 90% lean ground turkey, beef, or chicken)
Two 4-ounce tilapia fillets (refrigerate immediately and cook within 1-2 days)
Purdue shortcuts precooked chicken strips R

Canned Foods
Pears canned in juice or light syrup (if you are substituting for fresh)
Small can minced chipotle chilies in adobo sauce (found in ethnic cooking section)
Reduced sodium broth-based soup (try Amy's Light varieties)
Tuna or salmon canned in water R
Beans or chickpeas R

Frozen
Meatless breakfast sausage (such as Morningstar, Gardenburger, or Boca Meatless)
Steamfresh brussel sprouts, broccoli or buy microwave bags separately with traditional frozen vegetables
Single serving low-fat frozen dessert: Skinny Cow, Klondike Slim-a-Bear, Weight Watchers, Vitalicious (or any variety, 150 calories or less) R
Whole grain frozen waffles R
Veggie burgers, any brand 150 calories or less per serving R

Dry Food
Unsalted chopped or whole nuts of choice R
Natural nut butter: Try Smucker's R
Bread/Cereal/Crackers
Panko (Japanese bread crumbs)
Whole grain cereal: Kashi Heart to Heart, Total Whole Grain, Barbara's Bakery Puffins, (any variety 3+ grams of fiber per serving) R
Skinny whole grain breads: Arnold's Multigrain Sandwich Thins; any brand thin slice whole grain bread (50 calories or less per slice) R
Whole grain crackers (Kashi TLC, Wasa) R
Whole grain tortilla, pita, or bagel (140 calories or less) R
Oatmeal: Plain or reduced sugar instant packets, steel cut oats or old fashioned rolled oats R
Ground flaxseed meal (may also be found in health food section of grocery store) R

Convenience/Ready to Eat
Turkey hot dog with 3 grams of fat or less (Applegate Farms, Yves Veggie Cuisine Tofu Dogs)
Low fat turkey bacon (Wellshire Farms or Applegate Farms uncured turkey bacon)

Condiments
Curry powder
Light mayonnaise R

Beverages
Water R
Diet beverages R

Grains
Whole wheat pasta R

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.

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

 

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