Friday, 10 February 2012

That 1st Grocery Trip

(thanks to a reader for the question)

You have decided to start the Dukan Diet and are trying to plan out your first grocery trip on the diet. I don't know your taste, how many people you are cooking for, or any other diet restrictions you might have. But I know that first grocery trip can be intimidating, so here is a typical grocery list I would use for the cruise phase (the second phase).

The List:

Frozen fish, typically basa, and only if it's on sale for less than 8$ for a bag at Walmart. I like fish and find it easy to make some on the stove in advance for lunches.

Steak, porc chops for easy to cook suppers.

A beef roast I find is also easy enough to cook for dinner. Just season and throw in the oven. Makes a lot of leftovers for lunches.

Cauliflower and broccoli.
You can get the bags of frozen but I prefer fresh, then when you get home you seperate them into portions so they are an easy grab-and go snack (fresh).

All colors of peppers. I find they make a great addition to most meals or easy to grab snacks as long as you cut them into portions first.

Oat bran. Either the organic stuff you can pick up at sobeys or the regular oat bran in the cereal isle.

Eggs! Matt and I go through eggs like crazy... We pick up two of those value packs of extra large eggs. You choose how many you think you will eat between the gallettes, meals, and snacks (hard-boiled eggs = great snack).

Yogurt. I'm a big fan of Greek yogurt. You can pick up the plain Greek yogurt or those little source 0% ones with fruit in them. 35 calorie, there are so many different varieties. Just make sure there is no sugar added and no fat. Yogurt is a lifesaver on this diet, as long as you remember you are only allowed 2 a day.

Now on my grocery list there is usually a lot of vegetables: cucumber, zucchini, yellow onions, eggplant, spaghetti squash, asparagus, a lot of tomatoes, mushrooms. You choose what you think you will eat during the week, or what's in season.

Vegetables you are not allowed: corn, sweet potatoes, potatoes, avocado,  beans, nuts. You are allowed carrots but only in moderation.

If you can find turkey or chicken bacon that is reduced fat. Also, non-fat ham.

I'll also pick up skinless, boneless chicken breast that I boil in advance and add to my recipes during the week.

Crab sticks and non-fat deli chicken slices for easy, non-vegetable snacks.

You can pick up low-fat ground turkey or chicken, or extra lean ground beef for burgers or meatloaf.

Spices that don't have sugar in the ingredient list, mustard, for flavour.

And that's it. It helps to plan your meals for the week, then buy the ingredients.



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