Grocery List

Diet and Nutrition
1

I stole this list off of Jaime Eason’s website. It lists all good foods that I should be eating.

I thought some might find it helpful. I remember they used to have a list like this on Figure Athlete.

Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed), or White Meat Chicken (water packed)
Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Buffalo steak (lean)
Protein Powder (lactose free)
Egg Whites or Eggs
Rib eye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal (watch sugar, less than 6 grams)
Brown Rice
Ezekiel Bread (frozen healthy section of Krogerâ??s or Whole Foods)
Farina (Cream of Wheat from box)
Multigrain Hot Cereal
Pasta (Whole Wheat, Ezekiel brand â?? watch serving, very dense)
Rice (jasmine, basmati, Arborio, wild, brown)
Potatoes (red, baking, new)
Kashi Low Sugar Cereals (less than 6 grams of sugar)
Whole Wheat Pita (Low Carb Variety â?? Josephâ??s Pita Bread, or Food for Life brand)
Carbdown Flatbread (Wal-Mart)
Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
Whole Wheat Tortillas (Food for Life brand)
Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
Broccoli
Asparagus
String Beans
Black Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Mushrooms
Pickles
Cabbage
Sprouts
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash (my fav)
Pumpkin
Fruit
Berries (blueberries and raspberries)
Lemons or Limes
Melons (not watermelon)
Grapefruit
Apples
Dates
Grapes
Oranges
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
No dried fruits, including raisins (loaded with sugar)

Healthy Fats
Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Avocado
Dairy & Eggs
Low-fat or fat-free cottage cheese
Eggs
Low or Non-Fat Milk (eat dairy only occasionally)
Non-fat yogurt (look for low sugar only)
Fat-free String Cheese
Fat-free Cream Cheese

Beverages
Bottled Water
Iced Tea (decaf)
Coffee (decaf)
Diet Soda
Crystal Light or Wal-Mart Brand Sugar-Free Drink Mixes

Condiments & Misc.
Fat-free Mayonnaise (on occasion)
Ketchup (Heinz One Carb brand only)
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Balsamic or Raspberry Vinaigrette (Farm Grove)
Salsa or Fresh Pico De Gallo
Splenda
Steak Sauce
Sugar-free or low-carb Ketchup
Sugar Free Maple Syrup
Sugar Free Jelly (Polaner or Smuckers)
Chili Paste
Tomato Paste (low sugar)
Mustard (yellow or Dijon)
Extracts (vanilla, almond, etc)
Low Sodium fat-free beef or fat-free chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
Worcestershire Sauce
Fat-free cooking spray
Sugar-free applesauce for baking

Herbs & Spices
Chili powder
Mrs. Dash (all varieties)
McCormickâ??s (all varieties)
Butter Buds
Cinnamon
Allspice
Basil
Bay leaf
Onion Powder
Garlic Powder
Dill
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Marjoram
Tarragon
Dry Mustard
Cumin
Saffron
Nutmeg
Pumpkin Pie Spice
Black Pepper

Other Items to Purchase
Fat-free Cool Whip
Tofutti fudge pops (my fav)
Sugar-free Jell-O
Sugar-free Popsicles (Philly Swirl are awesome)
DaVinci Gourmet Sugar-free Syrups (www.davincigourmet.com â?? my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
Tacori Sugar-free Syrups (World Market)

2

http://www.jamieeason.com/

3

[quote]DOHCrazy wrote:
http://www.jamieeason.com/[/quote]

yes… but I was told they don’t like links to other sites.

=)

it’s advertising for someone else

4

[quote]OctoberGirl wrote:
DOHCrazy wrote:
http://www.jamieeason.com/

yes… but I was told they don’t like links to other sites.

=)

it’s advertising for someone else

[/quote]

Agreed, but if you are going to copy and paste from her site, a link is needed.

(Sorry if that sounded rude, it wasn’t meant to be.)

5

[quote]DOHCrazy wrote:
OctoberGirl wrote:
DOHCrazy wrote:
http://www.jamieeason.com/

yes… but I was told they don’t like links to other sites.

=)

it’s advertising for someone else

Agreed, but if you are going to copy and paste from her site, a link is needed.

(Sorry if that sounded rude, it wasn’t meant to be.)
[/quote]

makes sense to me! And thanks for posting the link. There is a lot of good info on that site.

6

so why are there multiple fat-free items in the healthy fats section? i agree that they are fine foods to eat, but perhaps they should be in a different category.

thanks for the list btw

7

I can’t believe she didn’t include kale in the list of veggies, yet she managed to list ketchup and tomato paste twice :stuck_out_tongue_winking_eye: I know you just copied and pasted the list, so it’s not your fault OG! :slight_smile:

Thanks for the list! That’s pretty good, and will probably come in handy. I’m going to print it out right now and take it to the store with me when I shop to give me some ideas.

[quote]E99_Curt wrote:
so why are there multiple fat-free items in the healthy fats section? i agree that they are fine foods to eat, but perhaps they should be in a different category.

thanks for the list btw[/quote]

Probably because they can be substitutes for their higher fat counterparts, which is ‘healthy’ so to speak, at least from a calorie perspective. That’s my thought anyways…

8

She’s got some great suggestions in there. I love these kinds of lists. It shows folks how much good food is out there.

I like that she listed all the condiments and spices available. I think Chris Shugart once posted something that said we eat the same 20 things every week. I am probably wrong but I thought it was him.

9

Great list. I try to shake it up occasionally, this list will help.

10

Mine is way easier!

Protein
Eggs
Cottage cheese
Yogurt
Venison steak
Buffalo patties
Turkey burgers
Ground beef/patties
Chicken breasts
Shrimp
Salmon

Fats
Olive oil
Avocados
Macadamia nuts
Cashews
Almonds
Brazil nuts
Hazelnuts
Pistachios
Walnuts
Cheeses

Carbs
Ezekiel bread
Kamut bread
Oats
Sweet potatoes/yams
Brown rice
Kidney beans
Black beans
Lentils

Fruits
Pineapple
Berries
Apples
Pears
Tomatoes
Pomegranates

Veggies
Broccoli
Spinach
Cucumbers
Celery
Peppers
Mushrooms
Ginger

11

mine is easier!

Protein:
protein powder
ground beef
cottage cheese
frozen chicken
eggs

Carbs:
bananas
wheatgerm/oat bran

Fat:
olive oil
peanut butter/peanuts
eggs
beef
coconut milk
cream

veggies:
carrots
broccoli

i can get inside my Trader Joes and leave 5 minutes later. I am good.

12

Goofy goofy boys!!!

the list is to show how many options there are. You don’t have to eat the same thing every day.

Variety s a good thing.

NOW… we need them to sticky a recipe thread.

My vote is for La Cucina Anabolica

13

Hypothesis:

Men prefer variety in their women over their food.
Women prefer variety in their food over their men.

I know my menu is pretty limited (chicken, steak, eggs, whole wheat bread, almonds, peanuts, PB, whey protein, SWF, SR, spinach, broccoli, tomatos, EVOO, balsamic vinegar, feta cheese, kalamata olives, bananas, apples, other fruits depending on season, protein bar). I could eat steak and chicken every day, oh wait, I do eat steak and chicken every day! Although once a week I’ll have salmon and sometimes throw in a dinner of pork or turkey.

14

Great Thread. Thanks for the info.

15

Extra Lean Ground Turkey… FAIL!
Multigrain Hot Cereal… ?
Melons (not watermelon)… FAIL!
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)…>.<
Fat-free String Cheese… >.<
Coffee (decaf)…Diet Soda… >.<
Fat-free Mayonnaise (on occasion)…Never tried Fat-Free.
Sugar Free Maple Syrup…Gas Incoming! >.<
Fat-free Cool Whip…Never tried Fat-free.
Tofutti fudge pops (my fav)… ?

:smiley:

16

[quote]Oquendog wrote:
Extra Lean Ground Turkey… FAIL!
Multigrain Hot Cereal… ?
Melons (not watermelon)… FAIL!
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)…>.<
Fat-free String Cheese… >.<
Coffee (decaf)…Diet Soda… >.<
Fat-free Mayonnaise (on occasion)…Never tried Fat-Free.
Sugar Free Maple Syrup…Gas Incoming! >.<
Fat-free Cool Whip…Never tried Fat-free.
Tofutti fudge pops (my fav)… ?

:smiley:

[/quote]

It’s her list not your list… :stuck_out_tongue_winking_eye:

17

Is tofutti fudge pops made of tofu?

18

[quote]dmaddox wrote:
Is tofutti fudge pops made of tofu?[/quote]

Why don’t you google it… you seem to have a computer.

19

[quote]JaX Un wrote:
mine is easier!
[/quote]

Damn you!!!

20

Heh, mine is simpler than all yours.

Protein:

Steak
Ground Beef
Protein Powder

Fats:
Dairy Products
Beef
Fish Oil

Carbs:
Oatmeal
Potatoes
Brown Rice

Veggies:
Broccoli

… and that’s pretty much it. I use a lot of extracts and spices (I single-handedly keep Mrs. Dash in business), I’d have to say one of my favorites though is peppermint extract with chocolate Metabolic Drive :smiley: