SAVE TIME - 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!
  • Bake/broil 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!
  • Stock up on common spices you will need for cooking: basil, oregano, bay leaves, garlic powder, onion powder, salt, pepper, cinnamon, Mrs. Dash.
  • 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 different pastas.

Basically, get to know what you like and don't like to eat.

Try something new once a week.

Get familiar 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.

Keep your 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.

When you 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 week).

Just imagine 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!

Remember, when you eat, your body will become full whether you eat out or cook for yourself.


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