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30-Day Healthy Eating Plan
Shopping List
To make meal preparation easier, you should start with all the right ingredients.  Take your time during this grocery trip and don't hesitate to read and compare labels and ingredients.  You want to look for breads that are "Whole Grain, Unbromated" NOT "Enriched Whole Grain Flour", confusing, yes, but still "Enriched". (To save a little guesswork, I know Pepperidge Farm makes a good selection of whole grain breads)
 
Carefully choose fruit juices to be sure they are not high in sugar.  Some frozen packed juices are closest to fresh, choose those.  Processed sugar turns directly to fat, which is why you also want to avoid "Fat Free" because most fat free snacks will contain added sugars for taste. 
 
Try new fruits and vegetable that you hesitated trying in the past.  Look for new recipes and keep your meals exciting.  Use splashes of color with vegetables in stirfrys, salads and soups.

Consider buying a protein mix to add to dishes such as smoothies, oatmeal pancakes, oatmeal and any other recipes that you are able to add it to.  Protein keeps your muscles healthy and keeps you full until your next meal, causing you to eat less naturally, reaching weight loss and fitness goals faster.
 
Protein mixes usually come in chocolate and vanilla flavors.  You may want to taste test them at your local health food store before purchasing.
 
See the comparison of top-fiber, high protein cereals below the shopping list.

SUGGESTED GROCERY SHOPPING LIST
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Top Fiber Cereals

 

ITEM

SERVING

CALOR.

FAT

FIBER

PROT.

CARB.

SOD.

CALCIUM

BRAN BUDS (K)

1 cup

248.5

2g

36g

8.5g

72g

599.5mg

60.5mg

ALL-BRAN W/EXTRA FIBER (K)

1 cup

105.5

2g

31g

7.5g

45.5g

254mg

231mg

FIBER ONE (GM)

1 cup

123

1.5g

28.5g

5.5g

48g

285mg

117mg

100% BRAN

1 cup

177.5

3.5g

19.5g

8.5g

48g

457.5mg

46mg

ALL-BRAN (K)

1 cup

162.5

2g

19.5g

7.5g

44g

551mg

212mg

GRAPE-NUTS

1 cup

389

0.5g

11g

13g

89.5g

757.5mg

10.5mg

ITEM

SERVING

CALOR.

FAT

FIBER

PROT.

CARB.

SOD.

CALCIUM

NATURAL BRAN FLAKES (P)

1 cup

152.5

1g

9g

5.5g

37.5g

431mg

20.5mg

CRACKLIN' OAT BRAN (K)

1 cup

300

9g

8.5g

6g

53.5g

260.5mg

33mg

BRAN CHEX (wheat bran, corn)

1 cup

156.5

1.5g

8g

5g

39g

345.5mg

29.5mg

RAISIN BRAN (P)

1 cup

172

1g

8g

8.5g

5g

365mg

26.5mg

RAISIN BRAN (RP)

1 cup

178

4.5g

7.5g

4.5g

46.5g

486mg

27mg

Any Questions?  Please contact me at BodyatWork@wyan.org