Weight-Loss shopping list

[othie]

Hi guys

I was hoping I could get some suggestions for the store (I'm going in two days). Money is alittle tight so I would like to keep it under $50.

Alittle background. I am no cook, but I would like to try some simple things that I could make fairly quickly. This said, staples would be good. Of course it won't just be me eating, so a bit about the rest of people in the family: my mother has diabetes, my brother (21) is trying to be more healthy and build muscle, my father is basicly the same as my brother. None of us are big on spicy foods (such as peppers).

We all have a bit of a sweet tooth and we have a habit of eating about twice the serving rate. (another thing we are trying to change). I'm not sure if you can help me here, but any help would be wonderful.

So far I know we are getting more baby carrots, both my brother and I love them, they are just sweet enough to help with the craving and we can grab a handful from the fridge for a quick snack, and orange juice. We have peanuts, raisins, and some wheat bread. What should I add to my list?

oh, one more thing to note. We live in southern Utah and it can easily hit the high 100s here, so we really hate to turn on the oven. When we do its at night after the sun is down, so please, nothing that has to be baked...

 

[KaraCooks]

Dried beans and peas of all kind - these are cheap and so easy to fix. I usually get pinto beans, black beans, garbanzo beans, split peas, and lentils. All of those can be mixed and matched for soup, salads, or some kind of hummus to snack on.

Whole oats are another good choice. Not the instant kind, but the slow cook kind. Not only can you make oatmeal out of them (which is filling and good for you) but you can make oat bars for snacks (add some raisins, some honey, that kind of thing - I'll post a recipe if you're interested).

A large container of plain yogurt. Yogurt is so multipurpose, if you get the plain (not even vanilla .. just plain). You can sweeten it yourself and add fruit or vanilla, or even some kind of jam. Or you can use it in place of sour cream on potatoes or in mixes.

Canned diced tomatoes - I use these like nobody's business. I make sauces from them, use them in casseroles, make a homemade salsa to dip veggies in, etc. If you can find them canned w/out salt or in low sodium varieties, snap them up. I buy a case at a time from Costco or Sam's Club, but even at the grocery store, you should be able to get cans for around $0.80 each - or less.

Right now you should be able to get lots of fruits and veggies at low prices - anything that's in season. I think in our grocery store peaches are $1.29/lb, apples are about $1/lb, bananas are always cheap, and all the green leafy veggies are low in price.

Hm. Off the top of my head, that's what I can think of that I usually buy. One thing I'd suggest is making a meal plan for the week and making your grocery list from that. I find that I am much more efficient at shopping if I have a plan that I'm working from. Otherwise I wind up buying a bunch of stuff and then going "well now what do I do with this!"

 

[nutriangel]

I agree with KaraCooks, but to add to it: you can make pulses go a long way by sprouting them garbanzo beans and lentils in particular. You can also try sprouting sunflower seeds and buckwheat into greens to have with your salads. Also try quinoa and millet. Again, these can be sprouted.

Because you live in a (very) hot climate, sprouting will take no time at all. It's like having your own kitchen garden and for only a few cents, you will have home grown salad greens for lunch and/ or dinner. No cooking invloved!

Other things to add, green leafy vegetabls (kale, spinach, watercress, bok choi etc.), avocadoes, celery, bell peppers, cucumbers, cabbage and so forth. You can creat amazing meals without having to cook. I do this all the time. I love to prepare food but not necessarily having to wait for it to cook.

For your sweet tooth, I suggest sticking with fruit. Aim for a different fruit each week to keep things varied and interesting. If you have a farmers market nearby, do go along to see what's in season. Watermelons are perfect for your climate and will hydrate you as well - double bonus!

I hope this helps.