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Fridge
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Bananas
In season fruit (typically Honey crisp apples, pears, or Mangoes
depending on the season)
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Sweet onion
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Red potatoes
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Kraft Fat Free cheddar (shredded)
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WW american singles
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Nonfat milk
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Low fat or nonfat cottage cheese
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Unsweetened apple sauce
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eggs
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Pantry
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Low sodium black beans
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Low sodium beef and chicken broth
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Canned tomatoes and sauce
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100% whole wheat pasta
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Salsa
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Steel cut oatmeal
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Lots of fun seasoning
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Sara Lee 45 calories Delight bread
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Freezer
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93% fat free (or more) ground beef and turkey
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Boneless, skinless chicken breasts or thighs
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Edamame, green beans, corn
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Favorite WW ice cream bar
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There are always other things that I add to that but these are the "always in my house" items. You will notice that nothing in the pantry or freezer is a pre-made meal. Most of my pantry and freezer items are what I call meal builders and I'll show you how below. This is an example of a weekly menu that I might follow on Simply Filling with some of my 49 weekly PPV left over:
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Monday
B: Non-fat plain greek yogurt with a little splenda sprinkled on top.
Banana and coffee with skim milk
S: apple, banana, WW string cheese
L: mixed greens with grilled chicken breast, frozen corn, black
beans, bell peppers, and salsa. Fruit
S: Fiber One Brownie
D: 100% whole wheat pasta with fat free pasta sauce mixed with ground
beef (83% fat free
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Tuesday
B: scrambled egg whites in nonfat cooking spray and ff cheddar. 2
slices of Sara Lee bread with small amount of no sugar added jelly.
S: fruit
L: salad from Monday
S: cheese stick
D: 95% fat free turkey burger on 2 point sandwich thin. Tiny bit of
ketchup and fat free Thousand Island dressing. Add tons of lettuce and
pickles. Sliced roasted red potatoes with seasoning and a few sprays of
cooking spray.
Dessert: WW ice cream
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Wednesday
B: Steel cut oatmeal with 2 tbsp brown sugar and banana
S: fruit
L: mixed greens with can of tuna (packed in water), cucumbers,
peppers, tomatoes, and Walden Farms dressing
S: fruit
D: grilled chicken with grilled onions and peppers. Careful with sauces,
instead consider dry rub seasonings. Use course or sea salt for richer
flavor.
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Thursday
B: Monday’s breakfast
S: fruit
L: leftovers from dinner
S: Grande Skinny Cinnamon Dolce latte
D: tacos with 99% fat free ground turkey and load up with tomatoes,
lettuce, salsa, and onions. Include fat free cheddar and black beans and put
it all on small corn tortillas instead of flour. Add a few slices of avocado
Dessert
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Friday
B: Wednesday’s breakfast
S: fruit
L: throw all the leftovers from dinner on a bed of mixed greens with
more salsa.
S: fruit
D: eat out somewhere but be sure to ask for food to be cooked without
sauces, extra butter, or oil.
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Realize that I don't always change up my meals like this. I rely on cooking a large amount of something over the weekend and then eating the leftovers for lunch all week. I'm just trying to give you some ideas but these are just a few of many.
Traps to avoid:
- being made with whole wheat does not make something 100% whole wheat so look at the package.
- Processed fruit suddenly is not always zero points so be careful. Apple sauce is okay so long as you don't add sugar.
- Restaurants have butter and oil added into almost everything. It gives food the pretty, shiny look and tasty grill marks. It also added that "man my food never tastes like this" flavor. Get used to asking how stuff is cooked, substitute items you won't eat, ask for no bread at the table, request food to be made "dry".
- Some healthy things really aren't if you aren't careful. Case in point: granola. Typically baked in butter to hold it together.
- Creamer containers at restaurants for coffee. 2 points per container. Yikes!
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