Shopping List
I have intentionally kept this shopping list simple.
Here are the reasons: I have found that losing weight and maintaining a healthy lifestyle is simple. There is no reason to complicate the process. And, contrary to popular belief, eating a healthy diet does not need to be expensive. Note: I am a Trader Joe's fan. Many of the items below are from Trader Joe's. Of course, many people do not have Trader Joe's nearby. While an identical item might not be available at your local grocery store, you should be able to identify similar items. If you feel that there's a great item that I have missed, just fill in the form below. |
Breads
Ezekiel Bread - The Cinnamon Raisin is amazing. Once you stop eating sweets, this will taste like a dessert.
Trader Joe's Whole Wheat Flour Tortillas - This product is a must-buy! It's great for sandwiches because it is low in calories and high in fiber. Here's the comparison: One tortilla is 45 calories. Typically, two slices of bread are 200 calories. By using the tortilla, you just reduced your calorie intake by 155 calories! That's significant.
Cereal
Uncle Sam Original
Trader Joe's High Fiber
Fiber One (not available at Trader Joe's)
Fruit*
Apples (organic)
Bananas
Blackberries (organic)
Blueberries
Pomegranate
Raspberries
Strawberries (organic)
Any other fruit that you enjoy
*Frozen fruit is fine and for weight loss, I do not recommend any fruit juices. Juices have a lot of calories, sugar. but lack fiber. Do not be tempted to purchase them. Here's a sample of a popular fruit juice.
Vegetables*
Fire Roasted Bell Peppers and Onions - This product is a must-buy! Use it for veggie sandwiches, omelets and more. Here's a sample of one of my favorite meals.
Alfalfa Sprouts
Artichokes
Black Beans
Broccoli
Brussels Sprouts - Try this recipe.
Cauliflower
Edamame (frozen in pod) - Here's an incredible snack or side dish using edamame.
Mixed Frozen Vegetables - There are many different products available - buy them. The Fire Roasted Veggies are wonderful for veggie sandwiches and omelets.MushroomsOnions
Spaghetti Squash (great substitute for pasta)
Sun Dried Tomatoes (in jar) - This is a great flavor enhancer for many dishes: Omelets, chicken, pizza, and more.
*Frozen vegetables are fine
Trader Joe's Guide to Fruits and Vegetables
Grains
Brown Rice
Quinoa (keen wah) - A seed that is a complete protein (it includes all nine essential amino acids).
Salsas
I consider myself the Salsa King! Salsas make it easy to have tasty meals and side dishes. Here are some that I recommend. I'm always hunting and gathering good salsas!
3-Pepper
Artichoke (Harry and David's)
Corn and Chili - I use this with brown rice and black beans.
Curry Simmer Sauce
Eggplant Caponata
Peach Salsa (Spicy, Smoky) - Add a tablespoon to your brown rice.
Pinapple Salsa
This is a fun area to test with taste. They make for great ingredients with a wide variety of foods.I use many of them to spice up chicken dishes. Watch this video to get some ideas.
Soups
Purchase vegetable broth and use above vegetables - this will provide a lower calorie and sodium soup.
Salads*
Gorgonzola Salad
*There are many pre-made salads that you might enjoy. Be sure to look at the serving size and calorie count.
Pre-made Items
Tuna Salad
Chicken Salad
Chicken Quesadillas
Gazpacho
Veggie Burgers - Morningstar or Dr. Praeger's (To up the flavor, I recommend using this Spice Black Bean Dip)
Fish, Chicken, and Meat
Salmon (fresh or frozen - wild)
Salmon in Can
*Tilapia
*Chicken Breast/Thigh
Lamb Chops, Steaks, Lean Meat (organic, grass-fed is preferable - and be sure to observe serving sizes and calories)
* This video has an incredible recipe for Pineapple/Mango Chicken. You can substitute chicken with Tilapia.
Dairy
Skim Milk*
Greek Yogurt
Eggs and Egg Whites
*Try Almond Milk for Cereal
Snacks
Snacking is the most important part of a healthy lifestyle. Here are some samples and examples. You will need to identify snacks that work for you. A snack should be between 100 - 200 calories.
Almonds (Raw/Unsalted)
Apples (organic)
Apple Pie (delicious)
Bran Muffin
Chip and Dip (Most salsas are fine with these chips)
Edamame
Fiber Cereal (Dry)
Gazpacho
Hummus - Check out the snacks mentioned below. Hummus is a staple in my house.
Pure Protein Bar (Put in refrigerator)
Yogurt (non-fat, low sugar and add your own fruit)
Frozen Yogurt
Turkey and Beef Jerky
Snacks Mentioned on my Blog
Ezekiel Bread - The Cinnamon Raisin is amazing. Once you stop eating sweets, this will taste like a dessert.
Trader Joe's Whole Wheat Flour Tortillas - This product is a must-buy! It's great for sandwiches because it is low in calories and high in fiber. Here's the comparison: One tortilla is 45 calories. Typically, two slices of bread are 200 calories. By using the tortilla, you just reduced your calorie intake by 155 calories! That's significant.
Cereal
Uncle Sam Original
Trader Joe's High Fiber
Fiber One (not available at Trader Joe's)
Fruit*
Apples (organic)
Bananas
Blackberries (organic)
Blueberries
Pomegranate
Raspberries
Strawberries (organic)
Any other fruit that you enjoy
*Frozen fruit is fine and for weight loss, I do not recommend any fruit juices. Juices have a lot of calories, sugar. but lack fiber. Do not be tempted to purchase them. Here's a sample of a popular fruit juice.
Vegetables*
Fire Roasted Bell Peppers and Onions - This product is a must-buy! Use it for veggie sandwiches, omelets and more. Here's a sample of one of my favorite meals.
Alfalfa Sprouts
Artichokes
Black Beans
Broccoli
Brussels Sprouts - Try this recipe.
Cauliflower
Edamame (frozen in pod) - Here's an incredible snack or side dish using edamame.
Mixed Frozen Vegetables - There are many different products available - buy them. The Fire Roasted Veggies are wonderful for veggie sandwiches and omelets.MushroomsOnions
Spaghetti Squash (great substitute for pasta)
Sun Dried Tomatoes (in jar) - This is a great flavor enhancer for many dishes: Omelets, chicken, pizza, and more.
*Frozen vegetables are fine
Trader Joe's Guide to Fruits and Vegetables
Grains
Brown Rice
Quinoa (keen wah) - A seed that is a complete protein (it includes all nine essential amino acids).
Salsas
I consider myself the Salsa King! Salsas make it easy to have tasty meals and side dishes. Here are some that I recommend. I'm always hunting and gathering good salsas!
3-Pepper
Artichoke (Harry and David's)
Corn and Chili - I use this with brown rice and black beans.
Curry Simmer Sauce
Eggplant Caponata
Peach Salsa (Spicy, Smoky) - Add a tablespoon to your brown rice.
Pinapple Salsa
This is a fun area to test with taste. They make for great ingredients with a wide variety of foods.I use many of them to spice up chicken dishes. Watch this video to get some ideas.
Soups
Purchase vegetable broth and use above vegetables - this will provide a lower calorie and sodium soup.
Salads*
Gorgonzola Salad
*There are many pre-made salads that you might enjoy. Be sure to look at the serving size and calorie count.
Pre-made Items
Tuna Salad
Chicken Salad
Chicken Quesadillas
Gazpacho
Veggie Burgers - Morningstar or Dr. Praeger's (To up the flavor, I recommend using this Spice Black Bean Dip)
Fish, Chicken, and Meat
Salmon (fresh or frozen - wild)
Salmon in Can
*Tilapia
*Chicken Breast/Thigh
Lamb Chops, Steaks, Lean Meat (organic, grass-fed is preferable - and be sure to observe serving sizes and calories)
* This video has an incredible recipe for Pineapple/Mango Chicken. You can substitute chicken with Tilapia.
Dairy
Skim Milk*
Greek Yogurt
Eggs and Egg Whites
*Try Almond Milk for Cereal
Snacks
Snacking is the most important part of a healthy lifestyle. Here are some samples and examples. You will need to identify snacks that work for you. A snack should be between 100 - 200 calories.
Almonds (Raw/Unsalted)
Apples (organic)
Apple Pie (delicious)
Bran Muffin
Chip and Dip (Most salsas are fine with these chips)
Edamame
Fiber Cereal (Dry)
Gazpacho
Hummus - Check out the snacks mentioned below. Hummus is a staple in my house.
Pure Protein Bar (Put in refrigerator)
Yogurt (non-fat, low sugar and add your own fruit)
Frozen Yogurt
Turkey and Beef Jerky
Snacks Mentioned on my Blog
Cooking with Trader Joe's
Trader Joe's offers a tremendous amount of food items and with a little creativity, you can prepare incredible meals. I recommend that you purchase the book - Cooking with Trader Joe's.
No doubt, there are some incredible items that are missing. If you would like to suggest one or more, just fill in the form. Thank you.