Last updated : Friday, May 22, 2009

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Week 3 Grocery List

portrait of a woman holding two grocery bags

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 prior grocery lists and should be purchased only if you need to refill them at home.

Produce
Vegetables: 3 bell peppers (any color), 1 sweet Vidalia onion, 1 cucumber
Fruit: 2 fresh apricots, 1 mango, fresh berries of choice
2-3 bags salad greens
Fresh basil
Fresh garlic (or substitute with minced garlic in a jar) R

Dairy
Reduced fat shredded cheese R
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
Milk: skim, 1% or soy (if you need to refill) R

Canned Foods
Sun-dried tomatoes (or you can substitute with 1 fresh plum tomato)
Reduced sodium canned soup R
Tuna or salmon canned in water R

Frozen
12 ounce bag of Steamfresh baby brussel sprouts
12 ounce bag of Steamfresh blend: broccoli, carrots, sugar snap peas & water chestnuts (for Thai beef recipe)
Meatless breakfast sausage (such as Morningstar, Gardenburger, or Boca Meatless) R
Single serving low-fat frozen dessert: Skinny Cow, Klondike Slim-a-Bear, Weight Watchers, Vitalicious (or any variety, 150 calories or less) R
Veggie burgers, any brand 150 calories or less per serving R

Convenience/ Ready to Eat
3 ounces lean sandwich meats: ham, turkey, chicken
Hummus (any flavor)
Snack bar (150 calories or less) such as Gnu Foods, Kellogg's All-Bran, Kashi TLC Trail Mix, or Fiber one Bar
Low-fat turkey bacon (Wellshire Farms or Applegate Farms Uncured) R

Dry Food
Unsalted almonds
Whole grain pancake mix (Try Quaker oatmeal pancake mix or Arrowhead Mills whole grain mix)

Bread/Cereal
Skinny breads: Vermont whole grain cinnamon raisin bread (70 calories per slice)
Other skinny bread of choice: Arnold's multigrain sandwich thins; any brand thin slice whole grain bread (50 calories or less per slice); whole grain tortilla or pita 140 calories or less R
Whole grain cereal: Kashi Heart to Heart, Total Whole Grain, Barbara's Bakery Puffins, (any variety 3+ grams of fiber per serving) R
Whole grain crackers (Kashi TLC, Wasa) R

Meat, Fish & Poultry
1/2 pound (8-oz) beef sirloin steak (also look for pre-packaged stir-fry strips)
Purdue shortcuts precooked chicken strips R

Grains
Boil-In-Bag brown rice
Whole wheat pasta R

Condiments
Reduced sodium soy sauce
Peanut sauce (can be found in ethnic food aisle, select a brand with no trans fat -- no partially hydrogenated oils on the ingredient list)
Light mayonnaise R
Light syrup R
Beverages
Water R
Diet beverages 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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