"DietTribe" Shopping List for Week 3 and Week 4
"DietTribe" Shopping List for Week 3 and Week 4
Note: Most items listed here also appear on the list from Weeks 1 & 2. Items highlighted in bold are new additions.
Dairy and non-dairy substitutes
Yogurt: Any “light” or “nonfat plain” yogurt (Dannon Light and Fit), Fage Total 0% Greek Yogurt
Cottage cheese: Nonfat, 1% or 2%
Cheese: Light string cheese, Laughing Cow Light Cheese Wedges, Light Crumpled Feta cheese, Jarlsberg Lite Swiss Cheese, reduced-fat shredded cheese, reduced-fat cream cheese
Soy milk: Silk Light Vanilla Soymilk, 8th Continent Light Vanilla Soymilk
Sour cream: Light sour cream
Whipped cream: Light or fat-free
Eggs: All whole eggs, Egg Beaters (any egg-white product)
Margarine/spreads: Smart Beat Smart Squeeze Fat Free Margarine, Earth Balance Spread, Land O’Lakes Light Butter with Canola Oil
Butter substitute: Butter Buds (found in the spice section)
Salad dressing: Follow Your Heart Low Fat Ranch (refrigerated), Annie’s Low Fat Raspberry Vinaigrette or Annie’s Low Fat Gingerly Vinaigrette, Newman’s Own Sesame Ginger, Newman’s Own Natural Salad Mist
Nuts, dried fruits, jam, and nut butters
Nuts: Blue Diamond Almond 100-calorie snack packs, cashews, pine nuts, walnuts, pecans
Nut butter: Skippy Natural Peanut Butter, Laura Scudder Peanut Butter, cashew nut butter, almond butter
Dried fruit: Raisins (any), dried cranberries, dried apricots
Jelly/jam: Bonne Maman preserves, Smuckers Sugar Free Jam
Meat, seafood, and soy
Fish: Salmon, sole, flounder, mahimahi, tilapia. All fish and shellfish are great protein choices except for high-mercury fish (shark, swordfish, king mackerel and tilefish); consumption of these should be limited to once a month.
Frozen seafood: Gorton’s Grilled Salmon (and other varieties without breading), Contessa Shrimp (cooked and uncooked), Contessa Shrimp Stir- Fry, Contessa Scallops, any frozen fish
Ready-to-eat seafood: Real or imitation crabmeat; canned, cups or pouch tuna and pink salmon in water; Bumble Bee Prime Fillet Albacore Steak Entrees; StarKist Lightly Marinated Grilled Yellowfin Tuna Fillets; StarKist Tuna Creations
Poultry: Chicken breasts, extra-lean ground turkey (ground turkey breast, no skin), Tyson (lower-sodium) or Foster Farms cooked chicken breast and chicken breast strips (refrigerated and frozen)
Beef: Choose the loin or the round cuts, or 95% lean ground beef
Hot dogs: Ballpark Bun Size Smoked White Turkey Franks, Ballpark Fat Free Franks, Healthy Choice, Hebrew National 97% Fat Free, Best Koshers 97% Fat Free
Bacon: Jennie-O Extra Lean Turkey Bacon or Wellshire Farms 97% Fat Free Turkey Bacon
Soy foods: Boca, Morningstar Farms, Eating Right (Vons), Lightlife, Yves and Gardenburger products including Gardenburger Flame Grilled Burger and Gardenburger Mama Mia Meatballs, Health Is Wealth Chicken-Free Nuggets (all found in the refrigerated and freezer sections)
Luncheon meat and soy deli slices
Turkey/chicken: Empire Kosher Turkey Breast, Hormel Naturals, Butterball Fat Free Turkey varieties, Hebrew National Fat Free Oven Roasted Chicken Breast, Louis Rich Carving Board Grilled Chicken Breast, Healthy Choice Chicken and Turkey Breast
Ham/Pastrami: Healthy Choice Ham, Healthy Choice Roast Beef and Pastrami, Empire Kosher Turkey Pastrami
Bologna: Oscar Meyer Fat Free Bologna, Jennie-O Extra Lean Turkey Bologna
Veggie/soy: Lightlife Smart Deli (all), Yves Veggie slices
Bread and bread products
Bread: Sara Lee 45 calories & Delightful Whole Wheat, Ezekiel Sprouted Raisin Bread, all whole-grain, sprouted or low-carb breads with 80 calories or less per slice
English muffins: Oroweat Whole Wheat, Pepperidge Farms Whole Wheat, Thomas 100% Whole Wheat, Ezekiel Sprouted Cinnamon Raisin English Muffins
Bagels: Western Bagel Low Carb Alternative Bagel, Sara Lee Whole Wheat and Low Carb, Thomas 100% Whole Wheat Mini Bagel
Waffles: Kashi GoLean, Van’s 99% Fat Free
Tortillas: La Tortilla Factory Low Carb Tortilla, La Tortilla Factory Smart & Delicious Soft Wraps, Sonoma Wraps, small corn tortillas
Pita bread: Thomas or Sara Lee 100% Whole Wheat Pita, Western Bagel Alternative
Hot dog/hamburger buns: Roman Meal Natural Whole Grain Goodness, Ezekiel
Beans: Black beans, garbanzo beans, pinto beans, black-eyed peas (rinse before using).
Fruit: Mandarin oranges (no sugar added), Del Monte No Sugar Added Peaches
Soups: Health Valley Soups, Amy’s Reduced Sodium Lentil Soup, Amy’s Black Bean soup. All other soups: Check for lower-sodium choices. Choose vegetable, bean, split pea, lentil or other high-fiber soup. Try Progresso 50% Less Sodium, Progresso Light Soups, and Campbell’s Healthy Request.
Cereals/ bars/ crackers
Cereal: All-Bran Bran Buds, Kashi GoLean, Fiber One Honey Clusters, Kashi Honey Sunshine cereal, Quaker Oatmeal, Mothers Hot Oat Bran Cereal. Look for cereals with more than 3 grams of fiber and less than 8 grams of sugar.
Puffed cereal: Arrowhead Mills Puffed Wheat, Puffed Brown Rice or Puffed Kamut (double portion for cereal on meal plan)
Instant oatmeal: Quaker Weight Control, Quaker Lower Sugar, Kashi GoLean Hot Cereal or any plain
Bars: Kashi TLC, South Beach Living Cereal Bars
Crackers: Ak-Mak, Wasa Rye Crispbread. Choose crackers that are whole-grain. Avoid crackers that list “hydrogenated” or “partially hydrogenated oil” in the ingredients. Try to find crackers with 2 or more grams of fiber per serving.
Fruit: Mango, papaya, raspberries, pears, oranges, apples, blueberries, strawberries, plums, kiwis, peaches, cantaloupe, watermelon, cherries, bananas; all * (canned fruit without added sugar). More color almost always means higher vitamin and mineral content!
Vegetables: All bagged lettuce, eggplant, zucchini, summer squash, butternut squash, asparagus, mushrooms, red and yellow bell peppers, mini- packs of baby carrots, celery, small cucumbers, whole tomatoes, onions, scallions, baby tomatoes, garlic cloves, broccoli, spinach, green beans, cauliflower, avocado, guacamole. More color almost always means higher vitamin and mineral content!
Juice: Fruit juices are very high in sugar and calories. Try Diet Ocean Spray, Fuze Slenderize, Diet V8 Splash, Crystal Light, Diet Snapple, Minute Maid Light, SoBe Lean (any beverage with less than 20 calories per serving), or stick to flavored sparkling water and ice water.
Pasta/ pasta substitute
Pasta: Healthy Harvest, all whole-wheat pastas , Tofu Shirataki (refrigerated – low-calorie free food)
Rice: Short- or long-grain brown or black rice (microwavable in pouch or bowl OK)
Frozen dinners: Lean Cuisine Spa Cuisine, Gardenburger frozen meals, Boca frozen meals, Birds Eye Reduced Carbs Voila!, South Beach Living Frozen Dinners, Kashi Frozen Entrees, Contessa Chicken or Shrimp Stir Fry, Amy’s Black Bean Enchiladas, Amy’s Tamale Pie, Amy’s Lasagna, Kashi Five Cheese Tomato Pizza. (All other frozen dinners, including Healthy Choice and Weight Watchers: Check for less than 600 mg sodium, more than 3g fiber.)
Ice cream: Skinny Cow Low Fat Ice Cream Sandwich, Skinny Cow Vanilla and Mint Dipper, Skinny Cow Vanilla and Caramel Dipper, Dreyer’s Slow Churned Light Ice Cream
Oils: Olive oil, Olive Oil Pam, Canola Oil Pam, sesame oil
Condiments: All mustard, ketchup, relish, BBQ/teriyaki sauce (compare labels for sugar and sodium content), light soy sauce, salsa (compare labels for sodium content), low-fat canola mayonnaise, pico de gallo (fresh salsa), light pancake syrup, light whipped cream, humnus, ginger, Marshmallow Fluff (found in the baking section), lemon juice, capers, oregano