Grocery Shopping List for Phase I
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| Mon, 02-16-2004 - 5:19pm |
I found this here http://www.hippodamia.com/sbd/groceries/phase1.aspx
Grocery Shopping List for Phase I
Vegetables
Poultry
Legumes
Cheese
Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Green Bell Peppers
Heart of Palm
Leeks
Lettuce (all varieties)
Mixed Greens
Mushrooms (all varieties)
Mustard Greens
Okra
Onions (1/2 per day)
Parsley
Peppers (all varieties)
Pickles (Dill or those sweetened with Splenda)
Raddicchio
Radishes (all varieties)
Red Bell Peppers
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Snow Peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Squash, Yellow
Tomatoes
Turnip Greens
Turnips
Yellow Bell Peppers
Water Chestnuts
Zucchini
Vegetable Juice
Tomato (6oz per day)
V-8 (6oz per day)
*note: fresh is best, but may use frozen or canned without added sugar
Turkey Bacon
Lean Ground Turkey
Chicken and Turkey Breasts (no skin)
Cornish hen
Pork & Beef
Pork (Canadian Bacon, Boiled ham, Loin, Tenderloin)
Beef (Eye of Round, Lean or Extra Lean Ground Beef, Sirloin, Tenderloin, Top Loin, Top Round)
Seafood
Salmon
Sardines
Scallops
Shrimp
Sole
Tuna
Basically - all types of fish and shellfish
Soy Based Meat Subs
Bacon
Burger (<3g fat per 2-3 oz portion)
Chicken Patties & Nuggets (<3g fat per 2-3 oz portion)
Hot dogs (<3g fat per 2-3 oz portion)
Sausage Pattie (Limit 1 per day)
Seiten
Soy Crumbles
Soy Nuts (1/4 cup for a protein snack)
Tempeh
Yuba (Bean Curb or Sheet)
Tofu (Soft, low-fat or lite)
Other
Lamb (Center Cut, Chop, Loin)
Lean Luncheon Meats
Natural Peanut Butter (2 Tbs. used as protein sub)
*note: buy lean or extra lean cuts!
Black Beans
Butter
Chickpeas
Italian
Kidney Beans
Lentils
Lima
Pigeon
Soy
Split Peas
Nuts & Seeds
Almonds (15)
Brazil Nuts (4)
Cashews (15)
Macadamia (8)
Peanut Butter (2 Tbs.)
Peanuts (20)
Pecans (15)
Pine Nuts (Pignolia) (1oz.)
Pistachios (30)
Sunflower Seeds
Pumpkin Seeds
Walnuts (15)
Flax Seed (3 Tbs.)
*note: Dry roasted recommended - choose 1 nut or seed selection per day (or eat less to combine)
Fats
Canola
Olive Oils
Corn
Enova
Grapeseed
Peanut
Safflower
Sesame
Sunflower
Other fats
Avocado (1/3 whole = 1 Tbs. oil)
Guacamole (1/2 cup = 1 Tbs. oil)
Margarine (NO trans fat!)
Mayonnaise (Regular or low fat)
Olives (Green or Ripe; 15)
Salad Dressing (<3g sugar per serving)
Sugar Subs
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit
Nutrasweet (Equal) Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)
Cheese Slices - Fat Free / 2%
American
Cheddar
Cream Cheese Substitute, diary free
Cream Cheese, 1-2% or fat-free
Fat Free or Part 1-2% Skim or fat-free Cottage Cheese
Fat Free or Part Skim Mozzarella
Fat Free or Part Skim Ricotta Cheese
Laughing Cow Light Cheese Spread
Light Feta Cheese
Parmesan Cheese
Reduced Fat Cheddar
Reduced Fat Provolone
String
Dairy
Egg Substitute
Eggs
Fat Free Non Dairy Creamer
Desserts
Candies (hard, sugar-free)
Chocolate powder (no sugar added)
"No Sugar Added" Fudgcicles
Gelatin (sugar-free)
Sugar Free Jell-O
Sugar Free Popsicles
*note: Limit to 75 calories per day and be wary of comsuming too many sugar alcohols.
Spices & Seasonings
All spices that contain no added sugar
Broth
Extracts
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper
Use the following sparingly:
Hot Sauce
Salsa (2 Tbs.)
Soy Sauce (1/2 Tbs.)
Steak Sauce (1/2 Tbs.)
Worcestershirt Sauce (1 Tbs.)
Light Whipped Topping (2 Tbs.)
Start weight: 188/Current weight: 135.5/Goal weight: 130
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~Diana~*
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