Low-calorie Grocery List

What to Buy

• Toasted Grape Nuts Flakes (The nuggets have way too many calories!)
• Extra lean ground beef or fresh ground turkey, and beans as a meat substitute
• For vegetarians “ground beef” substitute.  Looks and tastes like the real thing.
• Broth with 1/3 less sodium
• Low-fat white cheeses or skim mozzarella
• Nonfat or dry curd cottage cheese
• Fruit ices, sherbets, sorbet, or nonfat frozen yogurt
• Fat-free mayonnaise, mustard
• Nonfat skim or evaporated milk
• Fat-free salad dressings
• Nonfat sour cream
• Low-sodium soy sauce
• Herbs, spices, salt-free seasonings, sea salt, lemon juice, fresh pepper
• whole wheat flour
• sweet fruit purees
• Salt-substitute
• Whipped cottage cheese   It is high in protein and low in fat.
• I Can’t Believe It’s Not Butter spray
• Sugar-free, low-calorie maple syrup

What Not to Buy

• Creamed cottage cheese
• Ground beef
• Broth
• Cheddar cheese
• Premium ice cream
• Mayonnaise
• Whole milk
• Creamy salad dressings
• Sour cream
• Soy sauce
• Salt
• White flour
• Sugar
• NutraSweet
• Nuts or seeds
• Creamed cheese

A Recipe That Uses  Some of the Ingredients You Have Purchased:

Whole Wheat Pancakes

1 1/2 cups old-fashioned rolled oats

1 cup non-fat milk

l teaspoon lemon juice

1 teaspoon vanilla

1/2 cup whole wheat flour

1 teaspoon baking soda

2 eggs, beaten till stiff

Put oats in a food processor or blender and process them.  Add liquids and let stand for about 5 minutes.  Add the remaining dry ingredients and fold in the egg whites.  Cook pancakes on a non-stick pan.  Add 2-4 tablespoons of apple juice concentrate if you prefer a sweeter-tasting pancake.