Shopping List for Success

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September 2015 |

If you’ve started doing my Back to School Challenge, then perhaps you’re starting to have some awareness of your eating out and spending habits when it comes to breakfast, lunch, and snacks. The good news is that Monday is a brand new week to wipe the slate clean. And that starts with doing some food shopping over the weekend to prepare for the upcoming week’s meals.  After all, the first step to overcoming frequent dining out trips is to have food stocked up in the home. Here’s a proposed shopping list for must-buy items to stock up on for the upcoming week and beyond. These are items that are perfect for travel and packing to enjoy at a later time.

Breakfast

  • Cereal grains, including high fiber cereals, oats, and museli. Look for options that offer 5g or more of fiber per serving.ID-100219459
  • Whole grain breads and English muffins. Best choices are those that provide 3g or more fiber per slice. Place extra items in your freezer and grab as needed.
  • Eggs in either whole, liquid, or hardboiled form. Great to whip up a quick breakfast or snack.
  • Lowfat and non-fat dairy options in the form of milk, yogurt, and cottage cheese.
  • Fruits in either fresh, frozen, or canned in their own juices.

Lunch

  • Whole grain breads, pita, or wraps for either sandwiches or to have on the side. See above for fiber recommendations.
  • Healthy proteins including grilled chicken, low-sodium lunch meats (chicken, turkey, roast beef), tuna, or tofu.ID-100190537
  • Salad greens to use on sandwiches or as a salad base.
  • Whole grains such as quinoa, wheat berries, or barley to sprinkle in salads or create the base for a whole-grain salad.
  • Toppings for sandwiches and salads including avocado, cucumbers, peppers, or tomato. Be creative!
  • Sides including fresh cut veggie and fruit.

Snacks

  • Fresh fruit and veggies with hummus, bean dip, or yogurt dip
  • Any combo of nuts and seeds (look for unsalted varieties)
  • Yogurt with fruit, nuts, and or dark chocolate chips addedID-100274470
  • Peanut butter on whole grain crackers
  • 1/4 avocado spread on toast or crackers
  • 1 ounce cheese (Baby Bells are a personal favorite) with nuts or fruit
  • Air popped or natural microwave popcorn (sprinkle cinnamon, cocoa powder, or favorite seasoning for flavor)

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Images courtesy of joephotostudio, Mister GC, mrsiraphol, tiramisustudio at FreeDigitalPhotos.net

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