Healthy ways to lose weight

Kick-start your weight loss with affordable, healthy recipes, free workouts and lots of tips to keep you on track!

Reality Checked Diet shopping list

Healthy eating starts with healthy shopping. This grocery list has everything you need for our low-calorie breakfast, lunch and dinner menus.

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Printable Shopping List (PDF)

FOR BREAKFAST RECIPES:

  • Bacon and Egg Sandwich
  • Waffle with Fresh Raspberries and Lemon-Maple Syrup
  • Blueberry and Toasted-Almond Muesli
  • Cottage Cheese with Melon and Mint
  • Toast with Walnut-Pear Spread
  • Banana-Honey Smoothie
  • Santa Fe Egg Scramble
  • Toast with Peanut Butter and Apple
  • Yogurt with Nectarine and Blackberries
  • Waffles with Walnuts and Warm Peaches

YOU'LL NEED:

Meat, poultry and fish

  • 2 slices turkey bacon

Fruits and vegetables

  • ½ cup no-sugar-added fruit cocktail
  • ¾ cup raspberries
  • Juice of ½ lemon
  • ½ cup blueberries
  • ½ cup chopped cantaloupe
  • ½ cup chopped honeydew melon
  • ½ finely chopped medium pear
  • 1 small banana
  • 2 Tbsp. diced, canned green chilies
  • ½ grapefruit or ½ orange
  • 1 small apple
  • 1 small nectarine
  • ½ cup blackberries
  • 1 small peach


Dairy

  • 4 eggs
  • 3 cups skim or soy milk
  • 1½ cup low-fat cottage cheese
  • 2 Tbsp. shredded Cheddar
  • 1 6-oz. container plain low-fat yogurt


Other

  • 1 whole-grain English muffin
  • 2 tsp. maple syrup
  • 1 whole-grain waffle
  • ½ cup rolled oats
  • 2 Tbsp. sliced almonds
  • 2 Tbsp. chopped fresh mint
  • 1 Tbsp. chopped walnuts
  • 1 slice whole-grain toast
  • 1 6-inch whole-grain tortilla
  • 1 slice whole-grain bread
  • 1 Tbsp. natural peanut butter
  • 1 Tbsp. chopped almonds
  • 2 4-inch frozen low-fat whole-grain waffles
  • 2 Tbsp. chopped walnuts

You will also need these items from your pantry and freezer: Cooking spray, honey, ice and olive oil.

Printable Shopping List (PDF)

 

FOR LUNCH RECIPES:

  • Caesar Chicken Wrap
  • Garden Hummus Pita
  • Balsamic Tuna Salad Sandwich
  • BLT Salad
  • Turkey, Mozzarella and Basil Wrap
  • California Barbeque Burger
  • Turkey-Cheddar Club with Pear
  • Bean and Cheese Burritos
  • Greek Feta Salad
  • Ranch Chicken Pita

YOU'LL NEED:

Meat, poultry and fish

  • 2½ oz. sliced, skinless chicken breast
  • 3 oz. drained, water-packed tuna
  • 2 slices turkey bacon
  • 3 oz. sliced fat-free turkey
  • 6 thin slices fat-free turkey
  • 3 oz. precooked grilled chicken strips or chopped rotisserie chicken


Fruits and vegetables

  • ½ cup shredded romaine lettuce
  • 1½ cup sliced tomato
  • 1 small apple
  • 3/4 cup shredded carrot
  • ½ cup chopped cucumber
  • ½ cup baby spinach
  • ¼ cup chopped celery
  • 1 small orange
  • 2½ cups romaine lettuce
  • 1 medium peach
  • ¼ thinly sliced avocado
  • 4 oz. pineapple cup, packed in juice
  • 4 cups romaine lettuce
  • 1 small pear
  • 6 pitted black olives, sliced
  • ½ cup chopped cucumber
  • Juice of ½ lemon
  • 1 cup baby spinach
  • ½ cup shredded carrot
  • 1 medium plum


Dairy

  • 1 oz. part-skim mozzarella
  • 1 slice Cheddar cheese
  • ¼ cup shredded cheddar
  • 3 Tbsp. crumbled feta cheese

Other

  • 1 10-inch whole-grain tortilla
  • 1 Tbsp. light Caesar salad dressing (one with less than 50 calories per Tbsp.)
  • 6 Tbsp. hummus
  • 1 whole-grain pita
  • 5 Tbsp. balsamic vinaigrette
  • 4 slices whole-grain bread
  • ¼ cup fresh basil
  • 2 6-inch whole-grain tortillas
  • 1 vegetarian burger
  • 1 whole-grain bun
  • 1 Tbsp. barbecue sauce
  • 2 slices whole-grain bread
  • ½ cup canned fat-free refried beans
  • 2 6-inch whole-grain tortillas
  • 4 Tbsp. salsa
  • ½ cup canned garbanzo beans, rinsed and drained
  • 2 Tbsp. light ranch dressing
  • 1 whole-grain pita

 You’ll also need these items from your pantry and/or fridge: Mustard and olive oil

 

FOR DINNER RECIPES:

  • Spinach and Ricotta Frittata with Italian Salad
  • Black Bean and Zucchini Quesadillas
  • Parmesan Pasta with Asparagus and White Beans
  • Shrimp Fried Brown Rice with Veggies
  • Cilantro-Lime Chicken Fajitas
  • Lemon-Basil Penne with Squash
  • Maple-Dijon Salmon with Broccoli and Couscous
  • Chicken with Garlic Potatoes and Green Beans
  • Grilled Steak and Blue Cheese Salad
  • Chicken-Pesto Sandwich with Tomato Salad

YOU'LL NEED:

Meat, poultry and fish

  • 3 oz. precooked shrimp
  • 3 oz. precooked chicken strips
  • 1 4 oz. salmon fillet
  • 2 3-oz. chicken breasts
  • 4 oz. sirloin steak

 

Fruits and vegetables

  • 1½ cups baby spinach
  • 2 cups romaine lettuce
  • 1 cup finely chopped zucchini
  • 4 cloves garlic
  • 8 spears asparagus
  • 2 cups frozen stir-fry vegetables
  • ½ cup sliced onions
  • 1 cup sliced bell peppers
  • Juice of 1 lime
  • ½ cup chopped zucchini
  • ½ cup chopped yellow squash
  • Juice of 1 ½ lemon
  • 1 cup broccoli florets
  • 2 cloves garlic
  • 1 cup cubed potatoes
  • ½ cup sliced onion
  • 1½ cup fresh green beans
  • 2 cups chopped tomatoes
  • ½ cup chopped cucumber
  • 3 cups romaine lettuce

 

Dairy

  • 4 eggs
  • 1/3 cup part-skim ricotta
  • ¼ cup shredded Cheddar
  • 4 Tbsp. grated Parmesan
  • 1 Tbsp. Parmesan cheese
  • 6 Tbsp. crumbled blue cheese


Other

  • 2 ½ Tbsp. pine nuts
  • 2 Tbsp. light Italian dressing
  • ½ cup canned black beans, rinsed and drained
  • 2 tsp. cumin
  • 4 6-inch whole-wheat or whole-grain tortillas
  • 2 Tbsp. salsa
  • 2 oz. whole-wheat pasta (any shape)
  • ¼ cup canned white beans, rinsed and drained
  • 1 cup brown rice
  • ½ Tbsp. sesame oil
  • ½ tsp. low-sodium soy sauce
  • 1 Tbsp. grated ginger
  • 3 Tbsp. chopped fresh cilantro
  • 2 oz. (2/3 cup) dry whole-wheat penne
  • ½ cup canned white beans, rinsed and drained
  • 2 Tbsp. chopped fresh basil
  • 1 Tbsp. maple syrup
  • 2 tsp. Dijon mustard
  • ¼ cup dry whole-wheat couscous
  • 2 Tbsp. balsamic vinaigrette
  • 2 tsp. pesto
  • 1 whole-grain roll
  • 1½ Tbsp. pine nuts
  • 2 Tbsp. light Italian dressing


You will also need these items from your pantry: Cooking spray, olive oil, pepper and salt


 

 

 

FOR SNACKS YOU'LL NEED:

Fruits and vegetables

  • ½ cup berries
  • ½ cup grapes
  • 3 medium stalks celery
  • 1 medium apple

Dairy

  • 1 6 oz. container low-fat vanilla yogurt
  • 1 oz. string cheese
  • 4 oz. skim milk

Other

  • 1 100-calorie mini bag popcorn
  • 1½ Tbsp. peanut butter
  • 12 almonds
  • 1 100-calorie cookie pack
  • 1 low-fat ice cream sandwich (such as Skinny Cow)
  • 12 baked potato chips
  • 1 Tbsp. light ranch dressing
  • 1 cup strawberry sorbet