Grocery Shopping List
Cereals
Higher Calorie (>150 calories/serving)
● All Bran Yogurt Bites (10 gm fiber)
● Bran Buds
● Fiber One Honey Clusters
● Fiber One Shredded Wheat
● Kashi Go Lean Crunch
● Kellogg’s All Bran Yogurt Bites
● Kellogg’s Cracklin’ Oat Bran
● Kellogg’s Raisin Bran Crunch
● Kellogg’s Smart Start
● Low-fat Granola
● Nature Valley Cereal
● Post Grape Nuts Trail Mix Crunch
● Quaker Mini Wheats
● Quaker Oatmeal Crunch (hot cereal)
● Quaker Oatmeal Squares
● Quaker Instant Oatmeal High Fiber
● Quaker Oatmeal To-Go High Fiber (10gm fiber)
● Smart Start
● Total Oatmeal Crisp
Lower Calorie (<150 calories/serving)
● All Bran/Flake Cereals
● Cheerios
-Honey Nut, Yogurt Burst, Multi-Grain
● Complete Bran Flakes
● Kellogg’s All Bran Flakes
● Kashi Heart-to-Heart
● Kashi Honey Sunshine (6 gm fiber)
● Kashi Oatmeal (hot)
● Kellogg’s Raisin Bran
● Post Grape Nut Flakes
● Post Honey Bunches of Oats
● Quaker Oats (regular)
● Quaker Reduced Sugar Women’s Oatmeal
● Quaker Weight Control Oatmeal
● Total Whole Grain Flakes
Breads
La Tortilla Factory tortillas (lower carb)
Flat Out Wraps (Super Target or Super Wal-Mart)
Mission Whole Wheat Tortillas
Nature’s Own Double Fiber Bread
Orowheat 100% Whole Wheat English Muffins
Orowheat 100% Whole Wheat Double Fiber bread (6 gm fiber per slice)
Orowheat 100% Whole Wheat hamburger buns
Sara Lee 100% Whole Wheat
Sara Lee 100% Whole Wheat “45 calories & Delightful” (2 slices- 5 gm fiber)
Sara Lee 100% Whole Wheat Mini Bagels
Thomas 100% Whole Wheat English Muffins
Whole Wheat Pita Bread
Amy Goodson, MS, RD, CSSD, LD
Registered Dietitian
[email protected]
817-250-7512
Grains
Barilla Pasta Plus (Higher protein)
Brown Rice
Kashi Whole Grain Pilaf (Sodium Free)
Kashi Moroccan Curry
Ronzoni Healthy Harvest
Uncle Ben’s Whole Grain Rice Pilaf
Uncle Ben’s Ready Rice – Brown or Whole Grain Medley
Whole Wheat Pasta
Granola Bars
All Bran Bars
Nature Valley Granola Bars (crunchy)
Nature Valley Trail Mix Bar
South Beach 100 Calorie Granola Bar
South Beach High Protein Cereal Bar
Granola Bars: 5 Grams or More of Fiber
Bear Naked Fit Granola
Fiber 1 Bar
Kashi TLC Crunchy or Chewy Bars
Kelloggs Fiber Plus Bar
Quaker Fiber & Omega 3 Bar
South Beach Fiber Fit
Low-Calorie Snacks
100 Calorie Packs (whole grain preferably)
All Bran Snack Bites (6 bags in a box)
Emerald 100 calorie pack almonds
Fat-free pudding (pre-made) cups
Kashi TLC Cookies
Orville Redenbacher’s Natural Popcorn
Quaker Granola Bites (6 bags in a box)
Quaker Rice Cake Mini Delights (6 bags in a box)
South Beach 100 Calorie Granola
South Beach Cookies
Sugar-free JELL-O
Amy Goodson, MS, RD, CSSD, LD
Registered Dietitian
[email protected]
817-250-7512
Energy Bars
Advantage Peanut Butter Granola
Balance
Clif MoJo
EAS Myoplex Lite/Original
Kashi Go Lean Crunchy
Luna
Muscle Milk
NuGo (found at Costco)
Pria Complete Nutrition
Pure Protein
Slim Fast High Protein
South Beach
Zone
Energy Bars - Specifically for Post-Workout
Clif
Power Bar
Power Bar Harvest
Special K High Protein
Crackers
All Bran Multi-Grain
Annie’s Whole Wheat bunnies
Garden Sensation Crisps
Kashi TLC Crackers (any flavor)
Pepperidge Farms Wheat Crisps
Special K Crackers
100% Multi-Grain Wheat Thins
High Fiber Crackers:
All Bran Multigrain or Garlic Herb
Laclerc Preventia
Wasa Multigrain/Fiber crispbread
Chips
Baked Lays
Lays Light
Natural Cheeto Puffs
Riceworks (Wheat/Gluten Free)
Ruffles Light
Sun Chips
Tostito’s Multi-grain Chips
Tostito’s Restaurant Style Light
Whole Wheat Pretzels
Amy Goodson, MS, RD, CSSD, LD
Registered Dietitian
[email protected]
817-250-7512
Dairy
2% grated cheese
2% string cheese
Low-fat Cottage Cheese
Skim or 1% milk or fat-free soy
Yogurt Choices
o With Artificial Sweeteners: Yoplait Fiber One, Activia Light, Weight Watchers,
Yoplait Light, Dannon Light-n-Fit
o Without Artificial Sweeteners: Dannon Activia Fiber, Yoplait Yoplus Digestive,
Dannon All Natural
Butters
Brummel and Brown
I Can’t Believe It’s Not Butter Spray
Mrs.Dash seasoning: Southwest Chipotle, Garlic & herb, Chicken, Lemon pepper
Smart Balance Light
Low-Calorie Drink Options
Crystal Light
Flavored Waters
Kool-Aide Sugar-Free
Minute Maid Juice Light
Propel
Special K Protein/Water Mix
Healthy Fats
Avocado
Extra Virgin Olive Oil
Flaxseed Meal or Flaxseed Oil
Hummus
Nuts
Peanut Butter/Almond Butter
o Jif to-go (1/2 cup servings)
o Natural Jif
o Peter Plan Plus
o Skippy Natural
o Smart Balance (Omega 3)
Plantar’s Daybreak Blend or Trail Mix packs
Amy Goodson, MS, RD, CSSD, LD
Registered Dietitian
[email protected]
817-250-7512
Meats
96/4 or 97/3 lean meat
Ground turkey meat
Boneless, skinless chicken breast
Turkey or ham deli meat
Tuna fish
Turkey sausage or turkey bacon
Quick Meals
Frozen Meals
o Amy’s Organics is vegetarian
o Amy’s Kids Meals
o Healthy Choice Café Steamers
o Kashi Meals & sandwiches
o Lean Cuisine (meals, sandwiches, pizza)
o Lean Pockets (made with whole wheat)
o Morning Star is vegetarian
o Smart Ones
o South Beach (meals & pizza)
South Beach Frozen Wraps (meals or breakfast)
South Beach Wrap Kits (lunch meat section)
Fruits & Vegetables
Fresh best, then frozen next choice
o Archer Farm’s Steam-in-bag
o Birdseye Steam Fresh
o Green Giant
 Just for One
 Valley Fresh Steamers
High Calorie Drinks for Weight Gain
EAS Myoplex Original or Deluxe
Muscle Milk Collegiate
Met-Rx Collegiate
Massive Whey Gainer
True Mass
Can also use regular whey proteins w/2% milk
Amy Goodson, MS, RD, CSSD, LD
Registered Dietitian
[email protected]
817-250-7512