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SHOP ONCE

1
EAT FOR A WEEK
urgers and fries packed with more
than 1,000 calories arent going to get you
anywhere near your weight-loss goal. You
already know that. But theres good reason we
continue to nosh on fast food rather than fring
up the stove. A 2006 study explored Americans
drive-thru addiction, and the greasy foods
convenience and affordability topped the list. Translation:
When you dont have the time or money to cook, circling
the drive-thru is the next best option.
But even if you get a hot dinner on the table at 6 oclock
sharp every day, you might not escape the fat trap. Grocery
shelves are packed with unhealthy foods, as the 1,060-
calorie chicken pot pie on our list of worst supermarket
foods shows. Whats more, a new study published in the
Annals of Internal Medicine reports classic recipes have
increased by 40 percent in calories per serving over the
past 70 years. So if homemade meals are loaded with
calories, whats the point in messing the kitchen?
Thats where we come in. Cooking doesnt have to be
expensive, time-consuming, or fattening. In our second
installment of Shop Once, Eat for a Week, weve compiled
the shopping list and planned the meals. All you have to do
is pony up $50 bucks for 20 grocery items (and occasionally
heat the stove), and youll enjoy a weeks worth of meals for
less than 500 calories per serving. You dont even have to
cook every nightwe included some no-prep frozen meals
to ft your busy schedule.
And, of course, everything on the menu is Eat This, Not
That!approved, so you wont fnd a not that in sight. Just
follow this plan and you can make fat a thing of the past.
COPYRIGHT 2008-2009 BY RODALE, INC.
Try this cheap and healthy week of eating from the editors of
EAT THIS, NOT THAT! SUPERMARKET SURVIVAL GUIDE
THE
NO-DIET
WEIGHT LOSS
SOLUTION
The Lists
B
SHOP ONCE,
EAT FOR A WEEK
EAT
THIS
NOT
THAT!
shopping Lists
Balsamic vinegar
Chili powder
Garlic
Chicken broth
low-sodium
Cumin
Ketchup
Worcestershire sauce
Red crushed
pepper akes
Olive oil
Lemon-pepper
seasoning
Salsa
Pesto
Mayo with olive oil
(such as Kraft or
Hellmans)
Dijon mustard
Salt & Pepper
The Grocery List
SHOP ONCE
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EAT FOR A WEEK
The Pantry List
CHECKOUT
TOTAL
$47.99
Top sirloin steak
8 ounces
Onions
2 small white
Bell pepper
1 red
Jalapeno peppers
2
Cilantro
small bunch
Roma tomatoes
3
Mexican-style diced
tomatoes
1 can (14.5 oz)
Baby spinach
1 package (5 oz)
Ground turkey breast
1/2 lb
Deli roast beef
1/4 lb
Applesauce
Motts Unsweetened
Natural
Black beans
2 cans Goya Low-Sodium
Black Beans (15.5 oz)
Kidney beans
1 can Goya Low-Sodium
Kidney Beans (15.5 oz)
Cheese,
Cheddar, reduced-fat,
8 oz shredded
Stouffers Grilled
Chicken Teriyaki
frozen
Healthy Choice French
Bread Pizza Pepperoni
frozen
Whole-Wheat Tortillas
La Tortilla Factory Smart &
Delicious
MultiGrain
Tortilla Chips
Snyders of Hanover
Frozen cooked shrimp
5 oz bag
Sourdough roll
from bakery
recipes
Steak Fajitas
+
+
+
Cut the meat diagonally and across the grain into thin strips. Place the steak, onions,
and the next six ingredients in a Zip-lock bag and shake well to combine. Dump the
mixture into a skillet thats been preheated over medium-high heat. Cook, turning
frequently, for 5 to 6 minutes, or until the meat reaches the desired doneness. Season
to taste with salt and pepper. Reserve half of the steak strips in a plastic container
with half of the black beans for tomorrows lunch. Serve the rest with the other half
of the beans, a soft whole-wheat tortilla, and salsa to taste.
Makes 1 serving
Per serving: 451 calories,
38 g protein, 59 g carbs,
8.5 g fat (2 g saturated),
13 g ber, 757 mg sodium,
53 mg cholesterol
8 oz top sirloin steak
1 small onion, sliced
(reserve of the slices
for Mondays salad)
1 red bell pepper, cut
length-wise into strips
1 small jalapeno pepper,
cut into rings
tsp olive oil
1 Tbsp chopped cilantro
tsp chili powder
tsp cumin
Salt and black pepper
to taste
1 soft whole-wheat
tortilla
Salsa
1 can black beans; rinsed,
drained, and heated
+
SUNDAY NIGHTS DINNER
Southwest Steak Salad
+ + + +
Heat yesterdays leftover steak in a
microwavable bowl for 60 seconds. In
a large bowl, mix the tomatoes, onions,
and garlic. Add the meat, beans, and
spinach to the bowl, drop in the cheese,
pour on the vinaigrette, and toss well so
everything is completely coated.
Makes 1 serving
4 oz top sirloin steak (leftover
from Sundays dinner, along with
the reserved can black beans)
1 tomato, cut into eighths
2 cups chopped spinach
2 Tbsp shredded reduced-fat
Cheddar cheese
cup diced onions (reserved from
Sundays dinner prep)
small clove garlic, crushed
2 Tbsp balsamic vinegar
2 tsp olive oil
YOULL NEED:
YOULL NEED:
+
moNDAYS lUNcH
Per serving: 470
calories, 41 g protein,
38 g carbs, 18 g fat (5
g saturated), 11 g ber,
275 mg sodium, 63 mg
cholesterol
SHOP ONCE
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EAT FOR A WEEK
recipes
Quick Turkey Chili
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+
In a pot, heat the oil on medium-low. Add the onion and saut until soft, about
3 to 5 minutes. Add the turkey and cook for another 5 minutes. Add the tomatoes
with juice, beans, broth, and spices. Stir and bring to a boil, then reduce the heat
and simmer for 20 minutes. This will make about 4 cups of chili. Eat half tonight,
reserving the other half for Tuesdays dinner and Wednesdays lunch. Serve tonights
chili with a salad of mixed greens tossed with olive oil and balsamic vinegar.
1 Tbsp olive oil
1 small onion, diced
lb ground turkey breast
(reserve the other
pound, uncooked, for
later this week)
1 can (14.5 oz) diced
Mexican-style tomatoes
1 can (15 oz) each
no-salt-added black
beans and kidney beans,
rinsed and drained
1 cup reduced-sodium
chicken broth
tsp cumin
tsp chili powder
Crushed red pepper akes,
to taste
+
moNDAY NIGHTS DINNER
Mondo Nachos
TUESDAY NIGHTS DINNER
+ +
Preheat the oven to 350F. Reheat the
turkey chili in the microwave on high for 1
minute. Spread a layer of chips in an oven-
safe dish. Pile on half the cheese, the chili
mixture, and the jalapenos. Top with the
remaining cheese. Bake for 15 minutes, or
until bubbly. Pour on the salsa.

Makes 1 serving
Leftover turkey chili (about 1 cup)
from Mondays dinner
1 oz tortilla chips
cup (1 oz) shredded reduced-fat
Cheddar cheese
jalapeno pepper, thinly sliced
cup salsa (or as desired)
YOULL NEED:
YOULL NEED:
+
TUESDAYS
lUNcH
A simple, pre-packaged,
microwave-friendly meal:
Healthy Choice French
Bread Pizza Pepperoni.
350 calories, 4.5 g fat
(1.5 g saturated), 600 mg
sodium
Per serving (about 2
cups): 436 calories,
35 g protein, 58 g
carbs, 7.5 g fat (1 g
saturated), 22 g ber,
756 mg sodium, 23 mg
cholesterol
SHOP ONCE
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EAT FOR A WEEK
Per serving:
453 calories, 27 g
protein, 55 g carbs,
15 g fat (4 g saturated),
14 g ber, 1,066
mg sodium, 32 mg
cholesterol
THURSDAYS lUNcH
Take a break from the kitchen. Heat and eat this Eat This, Not That-
approved prepackaged meal: Stouffers Grilled Chicken Teriyaki.
300 calories, 21 g protein, 3.5 g fat (1g saturated), 880 mg sodium
recipes
wEDNESDAY NIGHTS DINNER
+
+
Preheat the broiler. In a
large bowl, mix the turkey,
onion, applesauce, ketchup,
Worcestershire, garlic, chili
powder, and black pepper.
Shape into a patty. Broil for
5 minutes on each side, or
until the burger is rm to the
touch and cooked all the way
through. Serve on the roll
with cheese, spinach, and
tomato, and with a side of
tortilla chips and salsa.

Makes 1 serving
lb ground turkey breast
(reserved from Monday night)
1 Tbsp minced onion
1 tsp unsweetened applesauce
1 tsp ketchup
tsp Worcestershire sauce
clove garlic, minced
tsp chili powder
tsp ground black pepper
2 Tbsp shredded
reduced-fat Cheddar
cheese
cup spinach
1 sourdough roll
1 oz tortilla chips
+
YOULL NEED:
Roast
Beef
Wrap
with
Chili
wEDNESDAYS lUNcH
+
Chop half of the
tomato, save the other
half in the refrigerator
for dinner. Arrange
beef slices down the
center of the tortilla,
then add the other
ingredients. Fold the
outer edges in, then
roll. Reheat a cup of
chili in microwave
for 1 minute, remove
and stir, then heat for
another minute.
Makes 1 serving
1 cup chili (leftover)
3 slices lean roast
beef
1 whole-wheat
tortilla
cup spinach,
chopped
1 tomato, diced
1 Tbsp Dijon mustard
1 Tbsp shredded
reduced-fat
Cheddar
cheese
YOULL NEED:
+
+
+
+
Great Turkey Burger
Per serving:
411 calories, 38 g
protein, 45 g carbs,
10.5 g fat (2 g saturated),
4.5 g ber, 635 mg
sodium, 55 mg
cholesterol
+
Per serving:
413 calories, 37 g
protein, 55 g carbs,
8 g fat (2 g saturated),
15 g ber, 1,202
mg sodium, 54 mg
cholesterol
SHOP ONCE
5
EAT FOR A WEEK

recipes
Pesto Shrimp Pasta
+
+
+
Boil the pasta according to the package directions. If youre using frozen shrimp,
defrost them by running cool water over them. Reserve half the shrimp, chopped
tomato, and spinach for tomorrows lunch. Heat the olive oil in a pan over medium
heat and add the shrimp, cooking until theyre warmed throughno more than a
minute or two. Season with salt and pepper. Drain the pasta. Transfer the pasta to a
large bowl and add the remaining ingredients, stirring well to help wilt the spinach
and mix in the pesto. Season the pasta to taste with salt and pepper.

Makes 1 serving
Per serving:
319 calories, 17 g
protein, 32 g carbs,
14 g fat (3.5 g
saturated), 5 g ber,
255 mg sodium, 42 mg
cholesterol
cup Barilla Plus penne
pasta, dry
14 medium-size precooked,
peeled shrimp
2 tsp olive oil
3 cups spinach
1 tomato, chopped
1 Tbsp pesto
2 Tbsp crumbled
Gorgonzola cheese
Salt and pepper, to taste
THURSDAY NIGHTS DINNER
Shrimp Scampi Wrap
fRIDAYS lUNcH
+ +
To reheat the shrimp, place it in a microwavable bowl and
nuke for 30 seconds. Place the tortilla on a cutting board
and spread pesto in center of wrap. Scatter the baby
spinach leaves, tomato, and the shrimp on top. Roll into a
tube, slice in half, and eat. Serve with a handful of tortilla
chips and salsa, or a piece of fresh fruit.

Makes 1 serving
Per serving:
260 calories, 17 g
protein, 28 g carbs,
12 g fat (3 g saturated),
5 g ber, 473 mg
sodium, 71 mg
cholesterol
YOULL NEED:
YOULL NEED:
+ +
tomato, chopped (reserved
from Thursdays dinner)
1 Tbsp pesto
7 cooked shrimp (leftover from
Thursdays dinner)
1 whole-wheat tortilla
1 cup chopped baby spinach
leaves (reserved from
Thursdays dinner)
SHOP ONCE
6
EAT FOR A WEEK
+
breakfast
What About Breakfast?
Just because we didnt include it in our meal plan doesnt mean you should skip it. A healthy morning meal is what
gets your metabolism and energy up and at em. It also may help prevent obesity, diabetes, and heart attacks.
Here are ve easy-to-make, gut-gratifying breakfasts that will keep you fueled and focused all morning. A bonus:
These meals include ingredients youll have leftover from the week, plus a few simple store-bought solutions.
Turkey
and Cream
Cheese Sandwich
243 calories, 15 g protein,
39 g carbs (12 g sugars), 5 g fat
(3 g saturated), 7 g fiber, 783 mg
sodium, 31 mg cholesterol
Toast a Thomas Hearty Grains Double
Fiber English Muffin, and top with 2
tablespoons reduced-fat cream
cheese and 2 slices deli
turkey breast.
Making muscles grow isnt even the half of it. Chomping on spinach daily may also help you reduce the
risk of cancer, heart disease, stroke, obesity, osteoporosis, and macular degeneration. The list of the
vitamins, minerals, and antioxidants that give this leafy green its disease-ghting superpowers is just as
long: omega-3s, folate, lutein, chromium, zeaxanthin, and magnesium. Make sure you pick the best batch
at your supermarket by keeping these tips in mind (spinach is at its best during March through May):
*
Crisp and verdant green trumps spotty, yellowy, and limp
*
Thinner stems are better, unless you prefer a bitter taste
*
Keep the unwashed leaves in a loose plastic bag in your fridge for up to 4 days
Popeye was on to something
1-Minute
Apple Cinnamon
Oatmeal
362 calories, 12 g protein, 65
g carbs, 8.5 g fat (1 g saturated),
10 g fiber, 7 mg sodium
Mix a cup of Quaker 1-minute oats,
cup applesauce, a tablespoon of
sliced almonds, a teaspoon of
cinnamon, and cup of water in
a bowl. Nuke on high for 1
minute.
Jimmy
Dean D-Lights
Muffins made with
Whole Grain, Turkey
Sausage, Egg White
& Cheese
260 calories, 7 g fat (3.5 g
saturated), 840 mg sodium
These sandwiches are
healthier than what youll
nd at a drive-thru.
Blueberry
Ricotta Rollup
338 calories, 14 g
protein, 45 g carbs, 12 g fat (5
g saturated), 5 g fiber, 385 mg
sodium, 20 mg cholesterol
Slather 2 teaspoons of wild blueberry
spread on a whole-wheat wrap. Top it
with cup of part-skim ricotta, a
tablespoon of dried blueberries,
and a heaping teaspoon of
toasted sliced almonds.
Spicy
Breakfast Burrito
268 calories, 19 g
protein, 24 g carbs, 13 g fat (5 g
saturated), 3 g fiber, 688 mg sodium,
433 mg cholesterol
Spray a hot pan with Pam. Whisk 2 eggs in a
bowl, add half a cup of chopped spinach, 2
tablespoons salsa, and 2 tablespoons reduced-
fat Cheddar. Pour mixture into the pan and cook
about 4 minutes, stirring frequently with a
wood spoon to keep eggs from overcooking.
Heat a whole-wheat tortilla for 20
seconds in a microwave, top with the
scramble, and finish with more
salsa, if desired.
SHOP ONCE
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EAT FOR A WEEK
Eat This
Craving
This
Nuts
Not That!
Late July
Peanut Butter Crackers
(1 package)
160 calories
8 g fat (2 g saturated)
2 g sugars
NutterButter Peanut
Butter Sandwich
(1 package)
250 calories
10 g fat (2.5 g saturated)
15 g sugars
Eat This Not That!
Baked! Lays Original
(15 crisps)
120 calories
2 g fat (0 g saturated)
180 mg sodium
Rufes Original
(12 chips)
160 calories
10 g fat (1 g saturated)
160 mg sodium
Craving
This
Chips
Oreo
(3 cookies)
160 calories
7 g fat (2 g saturated)
14 g sugars
Chips Ahoy! Chewy
(2 cookies)
120 calories
6 g fat (3 g saturated)
10 g sugars
Craving
This
Salt
snacks
Are You a Grazer?
If you like to nosh between meals, keep a stash of nutritious snacks in your desk drawer, car glove compartment, or gym bag.
One mid-morning or in the afternoon should tide you over until your next awesome meal. These ve grab-and-go munchies will satisfy
almost any craving. Take a bite from the Eat This, Not That! Supermarket Survival Guide for more stay-slim snacks you can savor.
The Ultimate Snackdown
Craving
This
Sugar
Eat This Not That!
Eat This Not That!
Snyders of Hanover
Sourdough Hard
(1 large pretzel)
100 calories
0 g fat
240 mg sodium
Rold Gold Hard
Sourdough
(1 pretzel)
100 calories
0.5 g fat (0 g saturated)
500 mg sodium
Snickers
(1 bar)
280 calories
14 g fat (5 g saturated)
30 g sugars
Craving
This
Chocolate
Nestle 100 Grand
(1 bar)
180 calories
8 g fat (5 g saturated)
21 g sugars
Eat This Not That!
SHOP ONCE
8
EAT FOR A WEEK

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