Grocery List

Posted on December 17, 2009. Filed under: beauty, body weight, caloric intake, calories, circuit training, clean eating, diet, fat loss, fitness, food, health, weight loss, workout, yoga |

When starting out it may be overwhelming because you don’t know what’s good or what’s bad. You may feel lost when it comes to meals and what you should make for yourself and your family. My friend Kirby gave me a list of food a while back and I’ve altered it slightly, but if you stick to items on this list you can’t go wrong!

Protein:

Chicken breast
Turkey breast (fresh deli slices, 99% fat free ground, or cutlets)
Fish/ seafood (shrimp, salmon, tuna, scallops, bass, etc)
Egg whites
Lean beef (92% or better)
Steaks (the less fat visible the better, tenderloin is good)
Protein powder
Light tofu
Fat free cheeses (cottage, ricotta, etc)
Light soy milk
Skim milk

Carbs (low on the glycemic index):
Yams
Wheat pasta
Brown rice
Beans (black, kidney, string, etc)
Wheat bread (pitas, tortillas, etc)
All natural peanut butter
Oatmeal
Farina (cream of wheat)
Multigrain hot cereal
Flax
Green leafy lettuce
Spinach
Veggies (Broccoli, Asparagus, Peppers, Brussel sprouts, Cauliflower, carrots, Zucchini, Celery, onion, etc)
Fruits (Cucumber, Tomato, Lemons, Limes, Strawberries, Banana, Apples, Grapes, Grapefruit, Oranges, Berries, etc)

Fat:

Nuts (unsalted)

Olive oil

Flaxseed oil

Other:
Water
Coffee
Club soda
Crystal light
Mustard
Hot sauce

Choose your marinades wisely.  Most have sugar and high fructose corn syrup, which is just a fancy word for sugar.

Here’s a few really simple ideas:
Breakfast-
2 hardboiled egg whites, 1/3 cup oatmeal, ½ banana, cup of coffee with ¼ cup skim milk, water
Calories – 243
Carbs – 41
Fat – 2
Protein – 18

Mid-morning snack-
1/3 cup fat free cottage cheese, ½ cup pineapple chunks, 20 almonds, water
Calories – 229
Carbs – 18
Fat – 13 (good fat)
Protein – 15

Lunch-
1/3 package of light firm tofu, ½ bag of frozen veggies (cauliflower and broccoli) and 2 tablespoons of peanut sauce, water
Calories – 150
Carbs – 15
Fat – 5
Protein – 12

Mid-afternoon/ pre-workout snack-
1 apple, 1 light string cheese, cup of green tea
Calories – 131
Carbs – 21
Fat – 2
Protein – 6

Dinner/ dessert-
1 whole wheat pita, 2 tablespoons of low sodium tomato sauce, 2 tablespoons fat free ricotta, 15 pieces of sliced mushrooms, ½ a chicken breast (in pieces), ¼ cup fat free mozzarella to make a pizza. 5 strawberries and 1 serving of fat free Cool-whip for dessert.
Calories – 366
Carbs – 49
Fat – 4
Protein – 37

Grand total of =
Calories – 1119
Carbs – 144
Fat – 26
Protein – 88

Also, it is recommended you drink at least 8 cups of water per day. If you workout it should be more. Stay away from frozen dinners as they pack on the sodium and will cause bloating. I personally use Sparkpeople.com to track my food. It allows you to share with others what you eat so once you get it set up it’s very simple. You just select a food and most of the time it’s already in the database from others sharing, and it will store it for you in your favorites so it’s very easy to pick items from a drop down menu and add them to your food log daily. It helped me lose 15 pounds this year!

Kyra Williams
The Get In Shape Girl

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