Tuesday, January 10, 2012

Plan-Friendly Shopping List Courtesy of Weight Watchers

Hey ladies! I recently opened up my email and found this glorious gift that I've been dying to share. As a member of Weight Watchers, I am always receiving awesome tips and guidelines for healthy weight loss. This week's email featured a plan friendly shopping list which I thought was perfect! Often we end up proclaiming an interest in healthy eating and end up going to the grocery store lost and unsure of where to start! 
Before we get started, I just want to stress that this shopping list/article was not prepared by me but by Weight Watchers the direct link to this list can be found towards the end of this post.

So here are few items you should look out for while shopping:

Fridge staples
  • reduced-fat or fat-free hard cheese, such as parmesan
  • grated cheese
  • cream cheese
  • cottage cheese
  • mustard
  • ketchup
  • light or nonfat butter
  • light or nonfat margarine
  • low-fat salad dressing
  • low-fat sour cream
  • light mayonnaise
Cooking essentials:
  • bottled minced garlic
  • fresh lemons and limes to squeeze for juice
Diet beverages:
  • flavored waters and seltzers
  • soda
  • light juice cocktails
  • sugar-free lemonade mixes
  • hummus
  • black bean dip
  • fat-free or low-fat sour cream-based dips
Eggs/liquid egg substitute

Fresh Fruit:
  • whole items such as apples and plums
  • cut up melons and mixed fresh fruit salad
Fresh vegetables:
  • whole items for slicing and dicing
  • bagged salad mixes
  • Cut-up vegetables for dips
Hot dogs and bacon:
  • Canadian-style bacon
  • light turkey or pastrami bacon
  • reduced-fat or fat-free hot dogs
Luncheon meats:
  • deli-sliced turkey breast
  • lean ham
  • roast beef
Meat, fish and poultry:
  • lean beef
  • skinless fish
  • lean ground chicken
  • turkey breast
Meat alternatives:
  • soy dogs
  • tofu
  • tempeh
  • seitan
  • skim
  • 1%
  • buttermilk
  • tortillas
  • wonton wrappers
  • fresh pastas
Yogurts/smoothies (low-fat or fat-free varieties)

Freezer staples
Breakfast items:
  • whole-grain waffles
  • pre-made pancakes
Frozen desserts:
  • light and fat-free ice creams, muffins and cakes
Frozen Entrees (light breakfasts, lunches, dinners and side dishes)

Frozen Fruit (for baking and making smoothies)

Frozen Starches (low-fat/low-calorie potatoes and squashes)

Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)

Meal kits (Asian stir-fries that include already cut veggies and light sauces)
Meat substitutes:
  • veggie burgers
  • soy products
Meat, fish and poultry:
  • lean beef
  • skinless fish
  • lean ground chicken
  • lean ground turkey breast
Soup (bean-based, broths for cooking)

Pantry staples
Baking mixes/needs:
  • angel food cake
  • spice cake
  • reduced-calorie pancake and brownie mix
  • light or fat-free, sugar-free pudding and gelatin mixes
  • sugar and/or sugar substitutes
Beans and lentils (canned and dried; kidney, pinto, black, chickpeas, etc.)

  • light whole-wheat or whole-grain breads
  • reduced-calorie hamburger and hot dog buns
  • pre-made thin pizza crust
  • reduced-fat crackers
Canned fish (tuna and salmon packed in water)

Canned vegetables and soups:
  • pureed pumpkin for baking
  • chopped chilies
  • canned artichoke hearts
  • fat-free broth
  • reduced-fat tomato-based soups
Canned fruit (packed in water or their own juice)
  • high-fiber varieties
  • dry oats and farina
  • instant flavored oatmeal
Dried fruit/vegetables:
  • cranberries
  • raisins
  • apricots
  • sun-dried tomatoes
  • dehydrated vegetable snack mixes

Oil, vinegar, cooking spray and other bottled sauces/dressings
  • teriyaki
  • reduced-sodium soy
  • reduced-calorie syrup
  • olive-oil flavored cooking spray, etc.
Pasta, rice and other dry grains:
  • whole-wheat pasta
  • brown and wild rice
  • bulgur
  • couscous
Peanut butter or other nut butters/nuts

Savory snacks:
  • light popcorn
  • baked chips
  • portion-controlled cracker packs
  • dried herbs and spices
  • prepackaged seasoning packets
Shelf-stable vegetables:
  • whole onions
  • heads of garlic
  • potatoes
Sweet snacks (reduced-fat and fat-free candy, cookies and chocolates)

Tomato sauce and paste:
  • bottled and canned
  • plain and seasoned
Popular getting-started must-haves
  • Canned, fat-free refried beans (for burritos, quesadillas and vegetable dips)
  • Flavored mustards (such as tarragon, dill and honey mustards for sandwiches, potato and poultry toppings)
  • Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
  • Frozen veggie burgers (black bean, Southwestern- and Indian-flavored and soy burgers)
  • Grapes (wash and freeze for a frozen treat)
  • Gum
  • High-fiber crunchy cereal (to snack on or mix into yogurt) 
  • High-quality dark chocolate 
  • Highly flavored vinegars (high-quality balsamic vinegar and herb-infused vinegars)
  • Highly flavored cheeses (Parmigiano Reggiano, crumbled feta, blue cheese)
  • Highly flavored oils (toasted sesame, walnut, extra-virgin olive oil)
  • Light crackers/cookies (look for pre-portioned snack packs)
  • Light or fat-free whipped topping (for dessert toppings or as a dip/topping for fresh fruit)
  • Light or nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick — perfect as a chili/stew topping and thicker creamy sauces)
  • Low-fat microwave popcorn
  • Mini packs of low-fat cottage cheese 
  • Pistachios in shells/tamari roasted almonds 
  • Whole-wheat pitas/tortillas/wraps (use for sandwiches or slice, season and toast for homemade chips)
  • Soy chips/baked chips/flavored rice cakes
  • Spaghetti squash (bake and remove flesh with a fork as a pasta alternative)
  • String cheese
  • Sugar-free, fat-free pudding and gelatin
  • Sugar-free, fat-free fudge pops, ices and ice cream bars
  • Sweet potatoes (for homemade oven-baked fries)
  • Whole-wheat pasta and whole-wheat couscous
(Source Weight Watchers)



Kanesha said...

love it!! Thanks for this list Daisy!

Becky said...

YAY!!!!:D THIS is exactly what I needed x) I always say to myself "You gonna buy lots of healthy stuff!" but once in the grocery's store, my mind goes blank and I have no clue where to start^^ so this really helps a lot =) Thanks for sharing!n_n



Just Daisy said...

@kanesha no problem!

Just Daisy said...

@becky yess I am so glad to help! Those racks of food can be quite overwhelming lol

Glo said...

this is a great list Daisy!

Anonymous said...

@glo thanks girl im just spreading the word :)