Originally Posted by leasmom
I have to make out a grocery list. I was vegeterian twice in my life and I ate way too many carbs and actually gained 16 lbs. I want to do this right because I can't eat meat because of gout. I can eat chicken, some seafood-(some creates gout symptoms and I hate the taste, I'm not even a fan of shrimp which is on the no-no list for gout)-turkey and veal on occasion. I can't eat certain vegetables but on occasion because of gout as well. I haven't been vegeterian in years and I followed the Atkins diet for 3 yrs which is why I developed the extreme sensitivity I did to meats. I want to lose weight, eat well and be full and satisfied, and eat healthy.
Well...no idea who or how many you're feeding, or for how long, but this is my typical shopping basket. I shop for just me, in local chain supermarkets in the northeast (Wegmans, Price Chopper, P&C), and in a chain bag-your-own store called Aldi. I shop two or three times a week because I like to get fresh veggies and buy dairy in small quantities to keep it fresh (walking through the store is also part of my exercise plan...) I don't go to all of the stores available to me every week; this month I've mainly used Wegmans because I have to fill my chemo prescriptions there every week. But I read the stores' ads and since they're all in my neighborhood or on my way to work or home, I will stop for just one thing if it's on sale at a great price. I don't shop on the 'net for the things I use every day; occasionally I go to the Asian grocery store or the large natural foods store near work if I need something special or that's less expensive or fresher there.
- fresh nuts, seeds, and nut/seed butters (snacks and nut butter wraps and sauces), a cup or so of each. You won't need to buy these every week.
- fresh hummus, about a cup a week
- soybeans in whatever form looks good that week (about a pound of tofu, tempeh, edamame). If you like them, you could also include soybean burgers, soymilk and cheeses made from soymilk if you don't do dairy.
- full fat dairy if you can tolerate dairy:
-- full fat ricotta, a pound per week (shakes, puddings, baked ricotta)
-- hard cheeses (swiss, smoked gouda, cheddar cheese curds, parmesan)
-- 2 quarts of plain, unsweetened kefir
-- a pint of half and half (a quart if I'm going to make a custard)
You could also pick up dry curd cottage cheese, plain unsweetened yogurt, cottage cheese, anything else in the dairy case that is unsweetened and catches your fancy.
- eggs, usually a half-dozen a week (more if I'm making a custard or pancakes)
- one to two lbs. of fish per week, in half-pound amounts of three or four different kinds (scallops, clams, mussels, oysters, tilapia, salmon, and sometimes salt cod or smoked herring)
- if you are eating chicken, I'd get around a pound or two per week per person; you're not going to get all your protein from chicken, but if a particular piece (chicken breasts) was on sale at an unbeatable price, I'd stock up and freeze at least half.
Figure that you're going to need at least a pound of fresh protein of some sort, per person, per day, to get 80-100g of protein (just a guess at your minimum protein requirement--it could be higher but likely won't be much lower than 80 grams.)
- some type of fresh dark leafy greens to last at least 3-4 days, usually about a pound (spinach, chard, kale, collards)
- cherry tomatoes or grape tomatoes which are fresh year round; larger tomatoes in summer when they're local and fresh
- mushrooms, about a half pound of crimini, Italian brown or basic white (for salads, omelets, gravies, soups)
Then I look to see what else is good--avocados, cabbage, zucchini, spaghetti squash, melons, winter squash, cauliflower. If you can eat asparagus, broccoli, green or wax beans--go for it! In the winter (right now, CNY is in winter) I will buy frozen veggies and frozen bags of either unsweetened strawberries, mixed berries or melon pieces to use with ricotta for snacks, in shakes, for sauces, etc.) I will also buy ruby red grapefruits, lemons, limes and oranges at this time of year for sauces, and to snack on the grapefruit (one grapefruit = about 4 servings). But I keep greens, tomatoes, mushrooms and lemons in the house all the time. I also pick up garlic, onions (green, red and yellow), a sweet potato and a couple small red or yellow potatoes every couple weeks or as needed. However, I'm in maintenance/slow weight loss at the moment--if potatoes are a trigger food for you, skip them.
Always in the pantry
- unsweetened, low carb vanilla whey protein powder
- Isopure low carb chocolate whey protein powder
- extra virgin olive oil
- coconut oil
- small quantities of whole lentils, black-eyed peas, garbanzo beans
- dry or canned black soybeans (cook the dried ones in a crockpot, and freeze them if you can't get the Eden Organic canned ones in your area)
- almond flour (for muffins, biscuits, pancakes)
- good spices: choose the things you like, and make sure they're fresh
- vital wheat gluten
- whole rolled oats
- whole wheat pasta (remember, I'm in maintenance--mainly, I use spaghetti squash or cooked greens as my vehicles for sauces.
- some type of low carb wrap or pita bread, usually whole wheat and always under 7g ECC per serving
- canned seafoods (tuna, salmon, mussels, oysters, clams)
- seafood in pouches (tuna, salmon)
- organic unsweetened peanut butter
- organic unsweetened jam or fruit puree (something that's 6g ECC per tablespoon)
I thought I'd put a basic vegetarian low carbing shopping list somewhere here, but can't find it. I'll see if I've got it in my files. Happy shopping!