Master Grocery List (Stick @ the top)
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Master Grocery List (Stick @ the top) - 4/1/2006 5:40:17 AM
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wvubill22185
Posts: 480
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From: STEELER Nation Baby!!!!!
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Feel free to add to this but I thought all new members would enjoy seeing this because its pretty straight forward.
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)
Complex Carbs (nothing enriched, bleached or processed if possible)
Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)
Fibrous Carbs
Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes
Healthy Fats
Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Dairy
Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt
Condiments & Spices
Diet Soda
Crystal light
Fat free mayonaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalepenos
Hot peppers and Hot sauce, Cayanne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomatoe sauce or paste
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RE: Master Grocery List (Stick @ the top) - 4/1/2006 10:38:29 AM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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Feel free to add updates or send emm my way and ill do it. I was thinknig eventually maybe we can get a recipe book posted on here b/c as u all know eatin clean can get boring sometimes!
(in reply to wvubill22185)
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RE: Master Grocery List (Stick @ the top) - 4/10/2006 1:56:18 PM
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moralski
Posts: 1423
Joined: 2/9/2006
From: abortion clinic escapee
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that's a spicy meatball
< Message edited by moralski -- 5/23/2006 10:52:59 AM >
_____________________________
8============================D~
totally boned up
(in reply to wvubill22185)
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RE: Master Grocery List (Stick @ the top) - 4/20/2006 5:54:15 AM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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Yea, if I was better @ webpage design I'd create a link and jsut make a list on there but sadly I'm terrible. Lemon pepper is great sometime I jsut crush up some garlic or use a bit of the powder anything to add some change is great.
(in reply to Marc David)
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RE: Master Grocery List (Stick @ the top) - 4/22/2006 10:18:48 AM
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Eclipse23
Posts: 582
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that's great, and as straight forward and simple as you can get... good job. hopefully this will help my ****ty diet and ill be able to start gaining weight.
(in reply to wvubill22185)
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RE: Master Grocery List (Stick @ the top) - 4/26/2006 10:14:04 AM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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for me the dieting is as hard as the lifting, and alot less enjoyable
(in reply to Eclipse23)
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RE: Master Grocery List (Stick @ the top) - 4/26/2006 11:39:13 AM
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gzinkl
Posts: 3216
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From: Chicago, IL
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I'd add quinoa, an amazing, high-protein carb. And tasty, too (to me, anyway).
I'd subtract the diet pop and Crystal Light, and maybe the sugar-free maple syrup--sounds artificially. But that's just me. I don't need the temptation...
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to wvubill22185)
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RE: Master Grocery List (Stick @ the top) - 5/4/2006 4:37:00 PM
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Eclipse23
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what's this quinoa? and can it be bought at a regular supermarket like stop and shop or publix?
(in reply to gzinkl)
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RE: Master Grocery List (Stick @ the top) - 5/5/2006 5:22:49 AM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: Eclipse23
what's this quinoa? and can it be bought at a regular supermarket like stop and shop or publix?
I've seen it at some supermarkets, but I'm not on the east coast/south area, where I think those stores are (I know Publix is in Sarasota and Stop and Shop in Boston, that's the range of my knowledge!). It's definitely available at health food stores.
Here's some info on Mr. Supergrain:
(from http://www.wholehealthmd.com/refshelf/foods_view/0,1523,74,00.html)
Nutritionally, quinoa might be considered a supergrain--although it is not really a grain, but the seed of a leafy plant that's distantly related to spinach. Quinoa has excellent reserves of protein, and unlike other grains, is not missing the amino aicd lysine, so the protein is more complete (a trait it shares with other "non-true" grains such as buckwheat and amaranth). The World Health Organization has rated the quality of protein in quinoa at least equivalent to that in milk. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid).
An ancient grainlike product that has recently been "rediscovered" in this country, quinoa has a light, delicate taste, and can be substituted for almost any other grain.
Though quinoa is a recent addition to the North American larder, this crop, native to the Andes, sustained the ancient Incas, and has been cultivated continuously for more than 5,000 years. Quinoa thrives in poor soil, arid climates, and mountainous altitudes. Today, most quinoa is imported from South America, although it is being cultivated on the high slopes of the Colorado Rockies.
Quinoa grains are about the same size as millet, but flattened, with a pointed, oval shape. The color ranges from pale yellow through red and brown to black. Quinoa cooks quickly to a light, fluffy texture. As it cooks, the external germ, which forms a band around each grain, spirals out, forming a tiny crescent-shaped "tail," similar to a bean sprout. Although the grain itself is soft and creamy, the tail is crunchy, providing a unique texture to complement quinoa's delicate flavor.
Availability
Since this grain is still a relatively new one, at least to the American market, you're most likely to find it in health-food and specialty stores. Large supermarkets often stock quinoa, too.
Shopping
Quinoa is more expensive than most grains. However, during cooking, it increases about three to four times in volume, so you get reasonable value for your money.
Storage
Store quinoa like other grains, in a tightly closed container in a cool, dry place.
Preparation
Quinoa's survival through the millennia may be attributed to the resinous, bitter coating that protects its seeds from birds and insects--and also shields them from the intense high-altitude sunlight. This coating, called saponin, is soapy and must be removed in a strong alkaline solution to make the grain palatable. Most quinoa sold in this country has already been cleansed of its saponin. But quinoa should be rinsed thoroughly before cooking to remove any powdery residue of saponin. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well.
Toast the grain in a dry skillet for five minutes before cooking to give it a delicious roasted flavor. To cook, use two parts liquid to one part quinoa. Combine the liquid and toasted quinoa in a medium saucepan, bring to a boil, reduce to a simmer, cover, and cook until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes.
To make a quinoa pilaf, begin by sauteing chopped onion and garlic in a little oil. Add toasted quinoa and liquid (two parts water to one part quinoa) and simmer as described above. After the pilaf is cooked, you can stir in other ingredients such as toasted nuts, dried fruit, shredded greens or fresh herbs, or cheese.
Nutrition Chart
Quinoa/1/2 cup dry
Calories 318Total fat (g) 4.9Saturated fat (g) 0.5Monounsaturated fat (g) 1.3Polyunsaturated fat (g) 2Dietary fiber (g) 5Protein (g) 11Carbohydrate (g) 59Cholesterol (mg) 0Sodium (mg) 18Riboflavin (mg) 0.3Vitamin E (mg) 4.1Copper (mg) 0.7Iron (mg) 7.9Magnesium (mg) 179Manganese (mg) 1.9Phosphorus (mg) 349Potassium (mg) 629Zinc (mg) 2.8
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Eclipse23)
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RE: Master Grocery List (Stick @ the top) - 5/5/2006 8:17:38 AM
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Eclipse23
Posts: 582
Joined: 7/27/2005
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haha your knowledge of supermarkets is pretty good, i live in connecticut and have a ton of stop and shops near me, which is near boston, and my family who live in florida near sarasota have a ton of publix's there.
as for the quinoa, ill have to check it out at the supermarket, and if not, then go to 2 natural foods places near my house, thanks
(in reply to gzinkl)
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RE: Master Grocery List (Stick @ the top) - 5/5/2006 1:41:21 PM
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spree17
Posts: 41
Joined: 5/3/2006
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Great list to help people with ideas. Only things I would worry about are stuff with fructose, corn syrup or partially hydronated oils on it like Crystal light or fat free mayo. I bought mayo today but I couldnt even understand the ingredients in the fat free mayo and I read our bodies have a hard time digesting some of these man made ingredients.
(in reply to Eclipse23)
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RE: Master Grocery List (Stick @ the top) - 6/2/2006 3:04:09 PM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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sorry guys been damn busy and outta the game(the forum, not the lifting one) but im back now if there's questions?
(in reply to maveric32)
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RE: Master Grocery List (Stick @ the top) - 6/4/2006 5:08:02 PM
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Aussierules
Posts: 153
Joined: 11/13/2004
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quote:
ORIGINAL: spree17
Great list to help people with ideas. Only things I would worry about are stuff with fructose, corn syrup or partially hydronated oils on it like Crystal light or fat free mayo. I bought mayo today but I couldnt even understand the ingredients in the fat free mayo and I read our bodies have a hard time digesting some of these man made ingredients.
spree, you are 100% correct in being concerned with partially hydrongenated oils (aka trans fats) and high fructose corn syrups. Both are not fully digested by the body and should be avoided at all times. Although not on the front page of the news, trans fats have been linked to all sorts of health problems including diabetes.
wvubill, this is a great list you put together. Any ideas on where I can get a meal plan at no cost for a 40/40/20 diet?
(in reply to spree17)
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RE: Master Grocery List (Stick @ the top) - 6/5/2006 11:44:12 AM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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Hey, I can't take full credit for the list b/c I did get most of it from other forums and compiled it. I believe this is a pretty common list now. I'd truthfully jsut google it, dieting isn't my strong point and im looking to get better @ it myself. Or jsut make a post and I'm sure people will get back to you here we have some very intelligent members.
(in reply to Aussierules)
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RE: Master Grocery List (Stick @ the top) - 6/9/2006 4:51:39 PM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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anyone have any questions or wanna make additions to the list. I can produce a volume 2, please let me know and I will repost this.
(in reply to wvubill22185)
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RE: Master Grocery List (Stick @ the top) - 6/10/2006 9:01:34 AM
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Aussierules
Posts: 153
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go for it and post a volume 2! The only thing I would add under dairy is Egg Beaters. I know some people think that it's gross but until you actually tried it, it is pretty good ...not to mention less fat & cholesterol. Under Fats, almonds are good for you but should be taken in moderation since they contain a hight % of fat (not good for those who are cutting). Fiborous Carbs, squash (like acorn or spaghetti), couscous. Under Complex Carbs, whole wheat pita bread. Protein, lean ham.
(in reply to wvubill22185)
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RE: Master Grocery List (Stick @ the top) - 6/10/2006 1:14:53 PM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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I will get to that I'm gonan wait till everyone posts there ideas and we got a good concensus so we don't gotta make tons of adjustments.
(in reply to Aussierules)
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RE: Master Grocery List (Stick @ the top) - 6/15/2006 3:10:33 PM
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TIHulk
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Great List!!!
Thanks! :)
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