This printable grocery list is designed for all my friends who are trying to lose weight. I concentrated on healthy choices and many small meals rather than 3 large meals. So, I included breakfast, snacks, and lunch items that you can use as you wish. This is different from my other lists because I want you to have healthy choices for snacks instead of relying on what's in the snack aisle (junk food). There are plenty of fruits and vegetables and a balance of protein and carbs with an emphasis on whole grains. Don't forget low-fat dairy products, which may help you lose weight.
Breakfast: Choose from toast, oatmeal, fruit, eggs, cottage cheese
Morning, Afternoon, and Evening Snacks: Choose from fruit, Melba Toast, Whole Wheat Bread
Lunch: Choose from Tuna or Lean Meat Sandwich, Salad, Vegetables, Leftovers
Dinners:
Day 1: Chicken with Firecracker BBQ Sauce p. 331, Brown Rice, Salad, Fresh Tomatoes
Day 2: Garlic Chicken Stir-Fry p. 470, Brown Rice, Salad, Broccoli
Day 3: Fajitas p. 374, Wheat Tortillas, Cauliflower, Carrots
Day 4: Pepper-Lime Chicken p. 467, Mashed Potatoes, Chard, Fresh Tomatoes
Day 5: Grilled Fish With Favorite Seasonings p. 358, Brown Rice, Summer Squash and Zucchini
Day 6: Southwestern Tri-Tip Roast p. 370, Baked Potatoes, Asparagus, Celery Sticks
Day 7: Spicy Black Beans and Rice P. 90, Green Beans, Spinach
Produce
Salad
Chard
Celery
Carrots
Cauliflower
1 Peppers
4 Onions
5 Slicing Tomatoes
2 Roma Tomatoes
Red Onion
Green Onions
1 Cup sliced Fresh Mushrooms
2 heads Garlic
2/3 Cup Lime Juice
2 Avocados
5 Limes
10 lbs. Potatoes
Asparagus
(Choose lots of fruit for snacks including your favorites. The following are suggestions.)
Grapefruit
Oranges
Berries
Apples
Plums
Peaches
Pears
Nectarines
Cherries
Dry
Melba Toast
2 lb. Brown Rice
Fajita Seasoning
Dried Chipotle Chili Pepper
Canned
Tuna Fish (enough for lunches)
Chipotle Peppers in Adobo Sauce
Water Chestnuts, sliced
Salsa
1 (15 oz.) Can Black Beans
1 (14.5 oz.) Can Mexican Style Stewed Tomatoes
Cold
Lean Meat (enough for lunches)
Eggs
Low-Fat Cottage Cheese
Low-Fat Sour Cream
2 oz. Cheddar Cheese
Skim Milk
Heart Healthy Margarine
16 Boneless Skinless Chicken Breast Halves
12 Oz. Beef Flank Steak
1 1/2 to 2 lb. Boneless Beef Tri-Tip Roast
1 1/2 lbs. Dressed, Whole Fish
Frozen
Spinach
Broccoli
Green Beans
Summer Squash and Zucchini
Bakery
Whole Wheat Bread
Whole Wheat Flour Tortillas (8 inch)
Make Sure You Have: oatmeal, ketchup, white wine vinegar, molasses, Worcestershire sauce, soy sauce, cornstarch, oil, salt, pepper, thyme, basil, oregano, cumin, cayenne pepper
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I just wanted to thank you for all your suggestions and the time you take to prepare this for the benefit of others. Thank you so very much!
ReplyDeleteYou're welcome. It's comments like this that keep me going. I appreciate you taking the time to say thanks.
ReplyDeleteAmy,
ReplyDeleteThese posts on diets/ weight loss are just great ! We are on a quest as a couple to get into better shape and lose some pounds to boot !
You are so awesome !!! Thank you ! LOL