Do you use a shopping list? If you don’t, you might want to start, especially if you want to $ave or lose weight. Shoppers who use lists spend less on groceries and they don’t make as many impulse (read: junk food) purchases. Think of your grocery list as a way to reaffirm your goal and desires to improve your diet and lose weight every time you sit down and write it.
If you’re a shopper that makes lists, leave a comment below about what’s missing on my list and add to what some of your favorite healthy finds.
When Jane asked me why she couldn’t lose weight, I asked her about what she makes for her meals? She told me she’d grab whatever she felt like on the way home from work. When I asked her how often she shopped at the supermarket, she told me she stopped by when she needed something.
Jane had no planning whatsoever when it came to her diet, so I wasn’t surprised that she was struggling to lose weight. Planning is half the battle for losing and maintain and healthy weight. If you shop only when needed and don’t have a clue what you are going to eat today or tomorrow, I would bet that you’re packing a few extra lbs.
A Slim Shopping Solution
A smart shopping list is one of the easiest tools you have available to increase the odds that you’ll improve your diet and lose weight too.
Here’s an example of my shopping list to help you create yours. Of course, this is not everything in my pantry and fridge; as I need specialty items for recipes, I’ll buy them. I have also found that because I cook most days of the week, having an extensive selection of dried herbs and spices has helped me be able to make foods with lots of flavor, without lots of calories. I’ve been especially in to using chipotle and adobe chili powders as well as my traditional Mediterranean spices (oregano, basil, cumin, etc).
Bagged lettuce mixes
Fresh herbs and spices
In-season items like squashes, asparagus, leeks
Sweet Potatoes/White Potatoes
Frozen mixed vegetables
Stone Fruits (peaches, nectarines, plums)
Frozen berries (with no added sugar)
Dried fruit (raisins, prunes, others as needed for ingredients)
Dairy and Condiments
Nonfat Greek yogurt
Lowfat Cottage Cheese
Parmigiano Regianno cheese
Low-fat Provolone, Swiss or Muenster cheese
BabyBel Light Cheese
Light Spreadable Butter
Meat, Poultry, Seafood
Skinless chicken breasts
Seafood (I purchase this the day I cook it)
Other lean meats/poultry (generally purchase the day I cook it)
Whole grain, fiber rich cereals
Brown rice, bulgar, quinoa (other whole grains)
Whole grain bread
Whole wheat and white flour
Fiber-rich, whole grain cereal bars
Small corn and whole-grain tortillas (small)
Nuts and Beans
Spicy flavored nuts like Wasabi almonds and Bragg’s cashews
Condiments and Canned Items
Canola oil/sunflower oil
Vinegars (Balsamic, Sherry, Champagne)
100% Fruit Spread
Sodium reduced soy sauce
Canned tomato products
I usually only buy these items when I’m hosting a party or making a Mexican dinner and am serving chips and guac/salsa.
Baked chips (Baked tortilla chips, Pop Chips, Pirate’s Booty)
Seltzer (usually make my own with SodaStream machine)