Could I have a healthy persons grocery list please?

Question

I've finally committed myself to health and exercise and I know that the first step in this journey, is to change the contents of my refrigerator. So healthy eating people, what should I shop for?

Answer 1

Chicken breast, Ground Turkey meat, Ground chicken breat meat, lean ground beef, lean sirloin steak/flank/top round, salmon steak, tuna steak, scallops (on occasion) **Stay away from processed meats and fatty meats.

Fresh raw vegetables (or steamed), Fresh raw fruit

Whole wheat flour, whole wheat tortilla, long grain brown rice, baby red potatos, whole wheat pita chips, cottage cheese, hummus, low fat yogurt, low fat cheese (I only eat cheese 2 times a week at the most), pinto/lima/navy beans/black eyed peas, oatmeal, barley.

Protein bars (very low in sugar, low carb {less than 30 grams of carbs}), Protein shakes

** Make sure you eat portion size meals (a portion is about the size of your clenched fist). You need to eat about 5-6 portion size meals per day (1 portion of protein - (ex. chicken breast), 1 portion of carbohydrate (ex. a serving spoon full of beans), fresh vegies and fresh fruit). A protein shake or protein bar can also serve as a meal if you need, and good snacks are unsalted nuts, fruits and vegies.

Also, make sure you drink a lot of water, at least a half gallon per day, and lay off the soda.

My wife and I take one day per week as a cheat day where we eat anything we want. 6 days on and 1 day off has made it easier to stay on the diet. Also, make sure you work out also. Very soon you'll see your body start to change.

You may want to pick up the book "Body for Life" by Bill Phillips. He explains a lot of what I mentioned above in great detail. I hope this has helped. Good luck to you!

Answer 2

1

Answer 3

I'm currently living alone, male 6'1", 190 lbs, reasonable shape. I shop for food twice per week, but more or less consume the following in any given week:

Breakfasts:
Raisin Bran with banana and berries, 1% milk.
or
Smoked salmon on a bagel with mustard.
or
Cinammon Life with banana and berries, 1% milk

Coffee black no sugar

Lunch
Turkey sandwich on whole wheat w/ lettuce, tomato, peppers, fruit salad
or
Tossed/Caesar salad with Chicken strips, fruit salad
or
Lean Pastrami on Rye with mustard

Water

Snack - any fruit and a piece of chocolate, more water.

After work:

Exercise - doesn't matter what it is, just elevate the heart rate for 20 minutes EVERY DAY! I also do crunches every day and lift weights (light) Tues, Thurs, and Sat.

Dinner
Any fish or meat (8 oz), any vegetable, any starch. Use extra virgin olive oil when oil is called for. Make the vegetables interesting (I hate them!) but I must eat them EVERY DAY!
Don't eat French Fries and don't load your potatoes with fat.
or
Pasta with Marinara Sauce, tossed salad. (Stay away from Mayo/blue cheese dressings)
or
Pizza - one night only!

2 Beers max

Dessert - berries or mixed fruit with fresh whipped cream (add sparingly), small chocolate.

Weekends:
Add juices, cheeses, more chocolates, more beers, maybe even sodas.

Mostly missing: Mayonaise, eggs, dairy, sugar

I don't go without. I treat myself when I do an extra workout or it's the weekend. My weight varies very little and I can usually fit into my 33" waist pants/shorts.

Answer 4

easier yet.. check out the current food pyramid. follow that closely and you'll lose the tonage.. this diet can be for the rest of your life and it's based on the dietary recommendations of the terms for today's active person (which isn't as active as back in the 60s when the old food pyramid had more carbs suggested in the dietary supplimental)

i follow it and i'm skinny.

and i am hardly hungry. must work out 30 min. a day.. take those stairs.

here's my grocer list for tomorrow.


flounder (fresh fish)
parsley
2 onions
1 head of iceburg lettuce
2 bags of 7 leaf lettuce
soy milk
gallon of water
wheaties and raisin bran
curry, lemon pepper, soy-teriaki sauce
lemons, limes
tomatoes
potatoes
cabbage
tofu, soy burgers
chicken (skinless breast)
open pit bbq sauce
orange juice
italian bread
eggplant
cheddar cheese, motzarella cheese
shiraz (red wine)
spinach

i know i forgot a buncha stuff but this is the food articles i'm going to pick up..

he he thanks now i can copy paste this so i don't forget it for tomorrow.

:D

oh yikes i forgot my peaches! yes i must have loads of peaches and the bananas.

ah and strawberries. there!

Answer 5

Go to bodyforlife.com and click Foods & Recipes. There is a food list and also a first week's shopping list. If you don't choose the the eat 6 times a day thing, it is still the right kind of food you will want to eat. Good Luck!

Answer 6

Chicken, Salmon, Brown rice, Broccoli, WATER, yogurt, skim milk, Kashi Lean cereal (choose any), fresh fruits, trail mix (to take to work for snacks). Herbal teas (ie peppermint for digestion and circulation) and experiment here, lots of good teas out there.

Avoid fried foods, processed sugars, breads, alcohol only in moderation.

You can lose weight without trying JUST by cutting out the sodas and french fries alone!

Answer 7

Fat free milk, light mozzarella cheese, non-fat yogurt, whole wheat bread or english muffin, water (or diet soda if you must have soda), dried fruits (for snacking), chicken breasts, bag of salad, fat-free dressing (raspberry vinaigrette is best), apples, bananas, pine nuts, almonds, pumpkin seeds (without peel), fat-free or light Philly cheese, light or low-fat ice cream, carrots, kiwis, grapes, mangoes, jicamas, limes, beans (non-fat if canned), couscous, brown rice, Vitamin Water (flavor of your choice), portobello mushrooms., Can't Believe It's Not Butter Spray.

Answer 8

If you love pasta like me, whole wheat pasta is a MUST...it's really good. Other than that...fruit, lean meats and veggies...read labels, that's what will help you make the best choices.