shopping list

Vegetables

Fruits

Seafood

Nuts & Seeds

Beans & Legumes

Poultry & Meats

Eggs & Dairy

Grains

World’s Healthiest Herbs & Spices

If like me you usually cook for one, save money and stop food wastage with this handy printable list. It includes everything you need to eat healthy (and tasty) meals for one week. It can be easy to buy too much of certain thing which ends up going to waste by the end of the week. Click here for the larger printable version. (Source

One thing I notice the past few weeks is my spinach tends to wither half way through the week. Since last week I’ve started transferring them to a food storage bag and keeping them in the fridge.The last longer and fresher than leaving it in it original packaging. 

How To Eat Healthy While Living The Dorm Life

nahnah-loses-her-tahtahs asks… 

We’ve all heard about that dreaded “Freshmen 15,” and there’s nothing mythological about it. The biggest culprit of the first year weight gain is being forced to live in a dorm with relatively poor access to a kitchen, cooking supplies, pantry space or adequate funding. You typically can’t work full time (since, you know, you’re taking on 6 classes of gen-ed requirements and reliving high school all over again), so you’re stuck on whatever stipend the school or your parents can provide. 

Fear not! It is actually possible to come out of your freshmen year looking fit and fabulous and feeling like a million bucks. Impossibility is the champion of innovation.

Here’s a list of healthy food staples and preparation ideas for the microwave chef:

Proteins

Unfortunately, most of the affordable stuff needs to be cooked on a grill, oven or stove, but there are some ways around it if you can stretch your dollars around.

  • Tuna - Canned tuna lasts forever, doesn’t require fridge space, and is packed with lean protein. You make a poor-man’s Salad Nicoise, mix it with hummus or olive oil and vinegar for a tuna wrap, or just eat it plain if you dig the taste.
  • Salmon - Did you know salmon comes canned too? A little pricer than it’s tuna cousin, but perfect for laying on a beg of spinach leaves with some balsamic vinegar.
  • Beans - You’ve got plenty of choices here. Black beans, garbanzo beans, white beans… they all go great in a salad, or you can microwave them together with some minute-rice for a  quick and filling Rice & Beans dinner.
  • Eggs - If you can’t afford the chicken, you can at least buy his eggs. Eggs are amazing. Did you know that you cook them in a microwave, too? Seriously, Buzzfeed lists 12 different ways to nuke them, so can have an omelet for breakfast every single day. 
  • Greek Yogurt - Opt for the plain yogurt or the kind that’s only sweetened with honey. Read the ingredients. A lot of the popular varieties are packed with sugar and high fructose corn syrup that you want to avoid.
  • Chicken Breast - You can buy it pre-grilled for a quick meal that just needs to be reheated, or even hit the deli and get some sliced chicken breast meat for your wrap or sammy. Deli meat is quick, 
  • Peanut Butter - PB is amazing on everything. On toast, on celery, on carrots, on a spoon. Just opt for the natural variety without all the added sugar. Read the ingredients. They should be: peanuts, salt. That’s all.

Vegetables

Veggies make great snacks and side dishes alike. 

  • Steam Bags - Pick up a box and you can steam anything in a microwave to go alongside your protein. 
  • Spinach leaves - Spinach is perfect for a salad, to fill out a wrap, or even steamed!
  • Fresh Celery, Carrots, Cherry Tomatoes, Baby Sweet Peppers, Bell Peppers, Broccoli, Cauliflower - There are so many things you can do with these veggies! Chop them up raw and make yourself a bunch of to-go snack bags for class. Add them to a salad or a wrap. Steam carrots, peppers or broccoli to accompany a hot dish. Also, celery and carrots are amazing when dipped in PB. These things obviously don’t keep forever, so make sure you only buy what you’ll use in the next few days.
  • Salsa - It’s so perfect, it works for everything. You can add it to chicken and make a taco, you can add it to scrambled eggs and have a breakfast burrito, you can use it as dressing for a salad, or you can spice up a veggie wrap.
  • Sweet Potatoes - It might take a good 15 minutes, but you can microwave a sweet potato and pretend it’s baked. Just make sure you poke holes in it first. Please.
  • Canned Veggies - I’m only a fan of corn or peas in the canned veggie department, but if you fancy any others then go ahead and grab them up. Just make sure you check the ingredients list and make sure nothing shady is hiding in the can.

Fruits

  • Fresh Fruit - Go nuts. You like apples? Bananas? Oranges? Grapes? Strawberries? Fruit is awesome and you should eat it all. Opt for whatever is on sale and in season when you go shopping to save a few bucks. Off-season fruit can get a bit pricey.
  • Canned Fruit - Please, please, please read the ingredients. Do not get any fruit that its packaged in sugar syrups. Only purchase canned fruit that is packaged in water.
  • Raisins - They are practically the only dried fruit that hasn’t been rolled around in sugar. Raisins are great as a snack, in a salad, or eveb in your morning oatmeal.
  • Avocado - The king of healthy fats! Adding avocado to anything will make you 100% more full and keep you satisfied for hours.

Carbs

  • Rice - You can cook minute-rice in a microwave, and its a great carb boost after an intense workout session.
  • Oatmeal - The breakfast of champions. Get yourself a box of plain, rolled or steel-cut oats. Read the ingredients! If there is anything more than “oats” listed, you should find a better brand. Oats can be microwaved with water, and you can add a sweetener like maple syrup, honey or fresh chopped fruit & raisins. My favorite way to prepare oatmeal is mixed with PB and maple syrup. You’ll be full forever.
  • Granola - Again, look at the ingredients. Granola can often come with a big price tag, but if you find it when it’s on sale, score! Try to opt for a brand that doesn’t list “sugar” as the second ingredient. I opt for the brands that sweeten granola naturally with maple syrup or honey.
  • Wraps - Sometimes a salad just is not convenient enough. Pick up some whole-wheat, whole-grain tortillas to wrap that up salad and make it to-go.

Beverages

  • Water. Unsweetened iced or hot tea. 
  • Listen, I know you’re a college student and you need a lot of caffeine in your life. If you’re going to buy energy drinks, at least opt for the sugar-free, no-carb varieties. Just remember, they’re terrible for you. Coffee and tea can be your friend.

Other Stuff

  • Become a Slow-Cooker Maestro - I don’t know if you’re particular school will actually allow a crockpot on campus, but if they do, you’ve just opened up a world of possibilities.
  • Approach the Cafeteria with Caution - If you’ve got a loaded meal card, then you’re going to need to be extra careful when prowling the school cafeteria. Stay away from anything fried. Ask the chef how the grilled foods are prepared (so often they are bathed in butter beforehand). Stick with a protein + veggie formula and you’ll be golden. Don’t even look at the greasy hamburgers, hot dogs and fries.
  • Don’t Forget The Condiments and Spices - Spices make food taste good. Salt, Pepper, Cinnamon and Garlic are a good start. Balsamic Vinegar and Extra Virgin Olive Oil are perfect dressings for wraps and salads.

Good luck on your first college food shopping adventure!  Send me pics of your healthy carts and baskets, and I’ll share them on the blog.

Don’t Be This Guy:

Definitely Be That Guy:

I made this list of things I’d like to pick up before school starts again (I honestly can’t wait) and thought I’d share it with you all!

1. Kate Spade notebook set

I honestly love everything Kate Spade so when I found these notebooks I knew I had to have them.

2. Victoria’s Secret PINK gym crew

I get so much use out of these sweatshirts. Everyday I have a class that starts at 8am and a lot of times when I need to wake up early I won’t want to get out of bed. These sweatshirts are so comfy, it’s like you never got out of your pj’s.

3. Valentino Rockstud Medium Trapeze bag

While I probably won’t get this exact bag for school (because it has “STEAL ME” written all over it), I’ve been keeping my eyes out for something similar. I love the color because it’s unique but still neutral enough to wear with any shade. It’s also the perfect balance of ultra fem and edgy.

4. Tory Burch riding boots

I’ve been on the lookout for a quality pair of riding boots for such a long time now and I think these are perfect. I love the way riding boots look paired with a dark wash pair of skinny jeans and cardigan.

5. Victoria’s Secret PINK UCLA Tee

VS has some of the softest and most comfortable tee shirts around and I love this UCLA one (as that’s where my brother will be attending this fall).

6. Laura Mercier Silk Creme foundation

I’ve recently run out of this foundation and need it back in my life desperately. I absolutely love the finish and coverage. Sidenote: I had to look this foundation up on the Sephora website to give you guys a link and noticed that the price has been raised from $42 to $47  (no bueno).

7. Victoria’s Secret PINK Gym Pant

It’s kind of the same story as why I love their sweatshirts - comfort and laziness. I also way their gym sweats look tucked in to Uggs.

8.  Lily Pulitzer agenda

I think these agendas are so cute and the cuter a planner is, the more likely I am to use it!

9. Rimmel Stay Matte powder

Another item I need to repurchase. I’ve gone through about 5 of these and still love it.

10. Abercrombie & Fitch skinny jeans

I feel like I can never have too many pairs of jeans, especially if they’re dark washed. I love the way Abercrombie jeans fit me.

11. Lush Fresh Face masks

I’ve raved about these in the past and still adore them. I ran out of my “Catastrophe Cosmetic” yesterday and need to pick up more. These keep my skin feeling soft and smooth.

12. Victoria’s Secret PINK tumbler

While I have their water bottles, I don’t have any of the PINK tumblers. I think these are more convenient for taking to class, plus, I prefer drinking out of a straw.

13. Abercrombie & Fitch Skater dress

I find skater dresses to be so easy and flattering to wear. It’s great that they can be paired with leather jackets, cardigans, pull over sweaters, denim jackets, etc. I love the softness and quality of Abercrombie dresses.

14. Victoria’s Secret PINK Perfect Lace bra

I’ve been meaning to buy more nude bras lately since I always seem to gravitate towards the cute patterned and colorful ones (that aren’t the most practical).

15. Marc by Marc Jacobs Mouse flats

I have been in love with these shoes since they first came out. They’re adorable in every way and I can always use another pair of flats.

16. Abercrombie & Fitch Fashion camis

I know I’ve mentioned a lot of Abercrombie in this post and that’s mainly because I really like the quality of their clothes compared to places like Forever 21. I love these lacy and frilly camis under cardigans and jackets in the fall/winter or on their own in the spring/summer.

Whole 30 week 1- meal plan and shopping list

Breakfast Options:
-eggs and bacon (only whole 30 approved bacon)
-smoothies
-strawberries, coconut chips, almond butter

Lunch Options
-protein (chicken, meatballs or hamburger patty)
-fresh fruit (grapes, banana, cherries)
-veggie (snap peas, carrots, mini peppers)
-healthy fat (guacamole, nuts)

Dinner Options
-steak and sweet potato fries
-spaghetti squash (meatballs?)
-sweet potato sliders (chicken)
-sweet potato sliders (beef)
-fajitas
-bacon wrapped chicken
-leftovers

Other/sides/snacks
-nuts
-tomato soup
-Lara bars (whole 30 approved)

Shopping list:
-eggs
-bacon (whole 30 approved)
-bananas
-coconut chips (whole 30 approved)
-unsalted cashews
-frozen fruit (no sugar added)
-spinach
-almond butter
-avacados
-chicken breasts
-ground beef
-strawberries
-Raspberries
-cherries
-grapes
-carrots
-snap peas
-sweet mini peppers
-almonds
-canned coconut milk (whole 30 approved)
-steaks
-spaghetti squash
-spaghetti sauce (whole 30 approved)
-sweet potatoes (the red ones like yams)
-bell peppers
-onions


Depending on how many people you’re feeding, you can get how much you need. But that’s my meal plan and shopping list from week one! :)

drogapurpura asked:

could you give me a vegan ketogenic food list please i am completely lost!!!! Also i do not which diary substitutions i could use thanks a lot! <3

Hey, thanks for your message! I’ll do my best! 

Here’s a list of low/medium-carb foods that can easily form some part, in larger or smaller quantities, of a vegan ketogenic diet. This list is certainly not complete or final, but it will hopefully be a decent starting point!

Vegetables:

  • avocado
  • asparagus
  • beetroot
  • bok choi
  • broccoli
  • broccoflower
  • cabbage
  • carrot
  • cauliflower
  • cucumber
  • daikon
  • eggplant
  • garlic (not too much)
  • kale
  • leek
  • lettuce (any kind)
  • mushrooms
  • olives
  • pumpkin
  • salad leaves (rucola, mizuna, nasturtium etc)
  • seaweed products (spirulina, nori, laver, etc)
  • spinach
  • swede
  • tomato
  • turnip
  • zucchini (/summer squash/courgette)

Fruits (all in smaller quantities)

  • apple
  • blueberries
  • lemon juice
  • raspberries
  • strawberries
  • watermelon

Nuts & Seeds

  • almonds
  • almond butter
  • almond flour
  • almond milk (unsweetened)
  • brazil nuts
  • chia seeds
  • coconut chips
  • coconut cream
  • coconut (desiccated)
  • coconut flour
  • coconut milk
  • flaxseeds/linseed (whole or ground)
  • hazelnuts
  • macadamias
  • macadamia butter
  • peanuts
  • peanut butter
  • peanut flour
  • pecans
  • pumpkin seeds (pepitas)
  • sesame seeds
  • sunflower seeds

Protein sources:

  • low carb bread
  • nuts and seeds (see above)
  • protein powder- look for ‘original’ or unsweetened varieties, then check to make sure it’s low carb and vegan. rice, soy and pea proteins seem to be most popular
  • tempeh
  • tofu
  • vegan Quorn products, and other meat-replacement products. just check the label to make sure they’re vegan and low carb (ideally less than 7g net carbs per serving, though you can always change the serving size).

Oils, Condiments & Flavouring

  • apple cider vinegar
  • avocado oil
  • coconut oil
  • miso paste
  • most herbs & spices
  • most vegetable stock powders (check the label)
  • nutritional yeast!!
  • olive oil
  • red wine vinegar
  • soy sauce
  • tomato paste
  • vanilla essence (and most other essences)
  • white vinegar
  • white wine vinegar
  • (also look for infused oils and flavoured salts)

Other Random Stuff

  • cocoa (unsweetened)
  • coffee
  • erythritol-based sweetener
  • stevia
  • vegemite/most other yeast-based spreads
  • wheat gluten (for baking)

And regarding your other question, do you mean substitutions for a food diary? I’d love to help, but I think I’d need more information. 

But if you meant dairy substitutions, that’s a bit easier!

  • milk => unsweetened almond milk (you can sweeten with erythritol or stevia if you want) or coconut milk
  • cream => coconut cream. the thickest varieties usually come from Thailand & south-east Asia, but if you can’t find those types, try this: leave an opened can of coconut cream in the fridge overnight. the thickest part will naturally rise to the top, where you can easily take it out and use it.
  • cheese => nutritional yeast, marinated tofu, or any of the vegan cheeses from this page
  • yoghurt => dairy-free coconut yoghurt, or unsweetened soy yoghurt. 
  • butter => coconut oil or olive oil. and here’s a recipe for something more spreadable: put 1 tsp each of salt and vegetable stock powder in a food processor. add 1/4 cup each of coconut oil (solid) and olive oil. process in short bursts, so that it doesn’t get warm enough to properly melt the coconut oil. when it’s all smooth, put it in a jar in the fridge.

I hope that’s helpful! All the best :) x

Consumer Reports recently conducted an investigation to determine which produce you should buy organically. When analyzing a fruit or vegetable, they looked at three factors: The pesticide residue on each food, the frequency with which the pesticides were used and the toxicity of the pesticide. Based on their findings, the following list of produce should be bought organically.


Print out this list and place it in your purse so you can consult it at the supermarket

anonymous asked:

I feel like this is a rly stupid q so sorry! I go to school & work all the hours I'm not studying so I don't have time to shop for recipes for meals every day - I have to do big weekly/fortnightly shops but I'm so bad at buying meal staples I have no idea what I'm doing! I'm about to start my 2nd year living alone - how do I do big food shops? I'm sick of buying ready made crap but don't know what "ingredients" to buy? I know meal plans are the way to go but Idk what I'll wanna eat in a week :(

this is a great question! one of our new guest bloggers will actually be writing her first post about this. it should be up within the next week or so, so look out for that! in the meantime, here’s an ask i answered awhile ago with some helpful shopping list links from our archives!