BEST BODY GROCERY LIST
To help you meet your nutrition ❏ Broccoli g o a l s , t h e M a x i m u m F i t n e s s ❏ Potato grocery list was designed to go ❏ Green beans potato s i d e - b y - s i d e w i t h y o u r m e a l ❏ Sweetgain only) (For muscle planner from the January/ February 2006 issue. It ’s organized by the aisle to keep B A K E R Y y o u f r o m g e t t i n g l o s t i n t h e ❏ Whole-wheat bread supermarket. Just download, ❏ Rye bread print, and load your cart. ❏ Whole-grain bread
PRODUCE
❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ Apples Bananas Oranges Honeydew melon Grapes Raspberries Grapefruit Strawberries Plum Peach Lettuce Romaine lettuce Salad greens Spinach Tomatoes Large onion Small red pepper Mushrooms Cucumbers Small avocado Baby carrots Celery Asparagus 3 5 3 1 2 1 1 1 1 1 2 1 1 1 6 1 1 2 3 1 2 1 1 1 bunch 1 1 cup 1 ❏ Parmesan cheese 1 oz ❏ Reduced-fat feta cheese 1 package ❏ Cabot Light 1 package Cheese Slices ❏ Kraft Deli Deluxe 1 package 2% Cheese ❏ Cabot 50% Light 1 package Jalapeno Cheddar ❏ Jarlsberg Light cheese 1 package ❏ Shredded cheddar 1 package cheese ❏ Shredded part skim 1 package mozzarella cheese ❏ Individual Dannon Light 3 ’n Fit Yogurt packages ❏ Non-fat Dannon Light 1 ’n Fit Yogurt Smoothie ❏ Egg Beaters 1 small carton ❏ Eggs 6 ❏ Light sour cream 1 small container ❏ 1% cottage cheese 1 small container
❏ Whole-wheat rolls ❏ Whole-wheat English muffin ❏ 8" whole-wheat tortilla 1 package ❏ Whole-wheat dinner roll 1 ❏ Sesame seed bagel 1 bunches pint pint
1 loaf 1/2 loaf 1/2 loaf 3 1
MEATS
❏ ❏ ❏ ❏ ❏ ❏ Turkey breast Chicken breasts Canadian bacon Turkey bacon strips 7% fat ground turkey Smoked turkey sandwich meat ❏ Salmon 1 3 1 1 5 5 5-oz 5-oz package package oz oz
H E A LT H FO O D
❏ Protein bar
(between 200 and 220 calories)
1
small heads head large bag small bag
6 oz
❏ Whey or soy protein 1 container powder (for muscle gain only) ❏ Nature Valley Granola Bar 1 box or other low-cal cereal bars
(for weight-loss only)
DAIRY
❏ ❏ ❏ ❏ ❏ Skim milk 1% milk Chocolate milk Light butter Mozzarella string cheese ❏ Part skim mozzarella 2 1 1 1 1 quarts quart quart stick package
FROZEN FOOD
❏ Gorton’s Fish Fillets in Garlic Butter ❏ Lean ground beef burger patties ❏ Frozen strawberries ❏ Light ice cream 1 package 1 package 1 package 1 small container
bags bunch small bunch
1 slice
MEAL
PLANNER
PACAGED & CANNED GOODS
❏ Kashi GoLean Crunch 1 box or Uncle Sam’s Cereal ❏ Health Valley 98% 1 box Fat-Free Granola ❏ Slow-cooked or 1 box 5-minute oatmeal ❏ Triscuit Reduced Fat 1 box whole-grain crackers ❏ Graham crackers 1 box ❏ Yellow corn 1 can ❏ White corn 1 can ❏ Pineapple in its 2 cans own juice ❏ Boxed raisins 1 bag ❏ Dried apricot halves 1 box
(for muscle gain only)
❏ Sunflower seeds
(shelled or unshelled)
1 bag 1 bag
❏ Cashews
(for muscle gain only)
SPICES
❏ Garlic ❏ Ground cinnamon 1 container 1 container
(garlic powder or 1 bulb fresh garlic)
CONDIMENTS
❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ Pickles Small olives (green or black) Sauerkraut Olive oil Vinaigrette Balsamic vinegar Sweetened applesauce with cinnamon Reduced-fat thousand island dressing Reduced-fat Italian dressing Reduced-fat ranch dressing Light mayonnaise Crunchy peanut butter Mixed berry jam or jelly BBQ sauce Salsa 1 1 1 1 1 1 1 jar jar jar bottle bottle bottle jar
❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏
Banana chips Pam Cooking Spray Chunk light tuna in water Amy’s Chunky Tomato Bisque Soup Sloppy Joe sauce Tomato sauce Rice cakes Light popcorn Fat-free pudding container Pretzels Blue corn tortilla chips
1 1 1 1 1 1 1 1 2
box can 6-oz can can can can bag bag 4-oz
1 bottle 1 bottle 1 bottle 1 1 1 1 1 jar jar jar bottle jar
❏ ❏ ❏ ❏ ❏ ❏ ❏
1 small bag 1 small bag
PREPARED FOOD
❏ Garlic rotisserie chicken 1/2 ❏ Potato salad 1/2 cup
BEVERAGES
❏ Instant coffee ❏ Teabags ❏ Water or seltzer water or diet soda ❏ Unsweetened iced tea ❏ Orange juice ❏ Cranberry juice ❏ Sports drinks 1 bottle 1 box 1 case 1 can 1 large bottle or carton 1 individual 8-oz bottle 2 individual 16-oz bottles
DRIED GOODS
❏ ❏ ❏ ❏ ❏ ❏ ❏ Whole-wheat pasta 1 Wild rice 1 Dried kidney beans 1 Dried chickpeas 1 Peanuts (shelled or unshelled)1 Walnut halves 1 Soy nuts 1 bag bag bag bag bag bag bag