- SAVE POUNDS
- Buy fresh
fruit already cut.
- Buy salad
greens already cleaned and cut; store in container with lid
to keep fresh.
- Keep frozen
fruit/veggies in stock for the times you don't have fresh fruits/veggies
to cook with.
- Buy a
bag of stir-fry mix (veggies) for a quick meal -- all you have
to do is add the meat (if you choose) and sauce and throw it
in the pan. (You can find a fresh mix in the produce section.)
- Buy low-fat
muffin mix and add more fruit (frozen or fresh).
- Buy bagels,
English muffins, raisin bread to keep in your freezer - defrost
and you've got a quick snack or part of a meal.
- For breakfast,
buy frozen waffles (whole wheat) and top with fruit and yogurt;
good snack too!! Or make homemade waffles when you have the
time and freeze them for later.
- Buy lasagna
already prepared to have for several meals (low fat). Check
the label to ensure it's low fat.
- Make a
big pot of something for dinner (chili, lasagna, burritos, spaghetti)
and save for lunches for the week.
- When you
prepare a meal, save the leftovers for another night or lunch
and change it slightly (add pasta to soup, slice turkey breast
for sandwiches for lunch).
- Buy low
fat, low salt soups at the store and eat for meals or snacks,
or better yet, make your own soup by combining several cans
- tomatoes, beans, cream of mushroom, potatoes!
a whole turkey or chicken; eat it for dinner and slice some
up for lunch the next day.
- Buy foods
that you like and modify them so they are healthier for you,
i.e. buy cheese pizza and add veggies.
- Buy cereal
to eat for any meal or as a snack and add sliced fresh fruit
- low sugar please!
up on common spices you will need for cooking: basil, oregano,
bay leaves, garlic powder, onion powder, salt, pepper, cinnamon,
- Keep pasta
sauce and pasta on hand for a quick and easy meal. There are
some really good sauces out there and you can experiment with
get to know what you like and don't like to eat.
new once a week.
with your local grocery store. The more familiar you are with
where things are and what you need, the less time it will take
to go grocery shopping.
refrigerator stocked with the items you know you'll want to eat
at the end of the day. When you have lots of food choices that
you like in your refrigerator, you will be less likely to run
out for fast food.
go to the store, plan to buy enough groceries for 3 or 4 dinners
(assuming you will be eating leftovers 2 or 3 days out of the
the amount of money you can save by not eating out all the time!
As with any
new skill, it will take a while to get used to shopping and cooking
healthfully. Be nice to yourself!
when you eat, your body will become full whether you eat out or
cook for yourself.