Each meal you make may require specific/specialty ingredients, but here are essential foods we suggest having around in your house at all times. Go shopping! Stock up on these items that will help you be successful in your weight loss journey. Please keep in mind that even these healthy food selections still have calories in them. Approximate calories are listed below for you, but will vary depending on serving sizes. Enjoy these foods and count all their calories!
Grains and Starches
100% whole wheat bread- (usually 70 to 100 calories per slice)
Oatmeal, dry- (150 calories per 1/2 cup)
Honey Bunches of Oats- (220 calories per serving)
Granola- (226 calories per 1/2 cup, varies with type of granola)
Brown rice or Quinoa- (220 calories per 1 cup)
Whole wheat tortilla/wraps- (92 calories per tortilla)
Sweet potatoes- (114 calories per potato)
Meats/Proteins
Turkey breast or sliced deli turkey- (22 calories per slice)
Chicken breast- (231 calories per breast)
95% lean ground beef- (155 calories per serving)
Salmon- (234 calories per 4 oz)
Tuna- (157 calories per serving)
Vegetarian/Meat-Free Options
Tofu- (188 calories per 1 cup)
Tempeh- (320 calories per 1 cup)
Veggie burger patties- (124 calories per patty)
Black bean burger patties- (115 calories per patty)
Frozen edamame- (190 calories per 1 cup)
Black beans- (114 calories per 1/2 cup)
Chickpeas- (143 calories per 1/2 cup)
Kidney beans- (109 calories per 1/2 cup)
Pinto beans- (103 calories per 1/2 cup)
Produce
Berries (seasonal: strawberries- (49 calories per 1 cup), blueberries- (85 calories per 1 cup), raspberries- (65 calories per 1 cup), blackberries-(31 calories per 1 cup)
Apples- (95 calories per medium apple)
Oranges- (45 calories per small orange)
Salad Mix- (19 calories per 2 cups, varies depending on salad type)
Assorted veggies (broccoli- (30 calories per 1 cup), carrots- (45 calories per 1 cup), cauliflower-(27 calories per 1 cup))
Onions- (44 calories per onion)
Cucumbers- (47 calories per cucumber)
Tomatoes- (22 calories per tomato)
Avocado- (322 calories per avocado)
Lemons/Limes- (17 calories per lemon, 20 calories per lime)
Dairy
Fat-free milk- (86 calories per 1 cup)
Greek yogurt- (100 calories per serving)
Eggs- (78 calories per egg)
Low fat cheeses- (60 calories per slice of low-fat cheddar, 109 calories per slice of low-fat Colby Jack, 86 calories per slice part skim Mozzarella, 60 calories per slice of low-fat pepperjack cheese)
Frozen
Frozen vegetables- (110 calories per 1 cup, varies with vegetable choice)
Frozen fruit- (70 calories per 1 cup, varies with fruit choice)
Low-calorie meals- (290 calories per 1 Lean Cuisine Chicken Fried Rice meal, varies with meal/brand choice)
Spices/Herbs/Seasonings
Salt- (0 calories per 1 tsp)
Pepper- (7 calories per 1 tsp)
Cinnamon- (6 calories per 1 tsp)
Cumin- (8 calories per 1 tsp)
Rosemary- (4 calories per 1 tsp)
Minced garlic- (5 calories per 1 tsp)
Extra virgin olive oil- (119 calories per 1 tbsp)
Mustard- (10 calories per 1 tbsp)
Organic Ketchup- (19 calories per 1 tbsp)
Salad dressing, low calorie- (35 calories per 1 tbsp italian, 14 calories per 1 tbsp balsamic)
Canned/Nuts/Bars
Pickles- (7 calories per 1 oz), pepperoncini- (10 calories per 1 oz) and/or banana peppers- (8 calories per 1 oz)
Nuts (Almonds- (163 calories per 1 oz), Walnuts- (185 calories per 1 oz), Cashews- (157 calories per 1 oz) &/or Pistachios- (159 calories per 1 oz))
Sunflower seeds, shelled- (162 calories per 1 oz)
Peanut Butter- (94 calories per tbsp)
Clif Bar- (250-260 calories per bar, depending on flavor)