Trina's Typical Grocery List & Menu

Fresh

• Apples
  
• Bananas
  
• Asparagus
  
• Broccoli
  
• Spinach
  

Refrigerated

• Liquid Egg Whites
  
• Lactose-free Milk
  
• Sliced cheese (2% milk)
  

Frozen

• Blueberries
  
• Strawberries
  
• Lactose-free Vanilla Ice Cream
  
• Veggie burgers
  

Meat & Seafood

• Shrimp
  
• Salmon
  
• Tilapia
  
• Lean ground turkey
  
• Turkey kielbasa
  

Other Stuff

• Wheat pasta
  
• Wheat bread
  
• Brown rice
  
• Tomato sauce
  

A typical day's menu

Breakfast (250 cal.)

• (45 calories) Egg whites
  
• (25 calories) 1/2 slice of cheese
  
• (100 calories ) wheat bread
  
• (80 calories) coffee with sugar & milk
  
• OR
  
• (240 calories) blueberry, strawberry & banana fruit smoothie
  
• OR
  
• (200 calories) fiber one cereal with milk, plus coffee with sugar & milk
  

Morning snack (80 cal.)

• (80 calories) banana
  

Lunch (195 cal.)

• (70 calories) Veggie burger
  
• (25 calories) 1/2 slice of cheese
  
• (100 calories) wheat bread
  

Afternoon snack (190 cal.)

• (110 calories) Pretzels
  
• (80 calories) Apple
  

Dinner (530 cal.)

• (200 calories) pasta or rice
  
• (30 calories) asparagus or broccoli
  
• (120 calories) meat or seafood
  
• (60 calories) 1/2 tbsp olive oil - for cooking
  
• (120 calories) 5 oz. glass of red wine
  

Dessert (260 cal.)

• (150 calories) 1/2 cup ice cream
  
• (110 calories) 2 tbsp ground flaxseed (sprinkled on ice cream)
  

This about 1500 calories, but sometimes I go over this by having 2 glasses of red wine OR having a piece of dark chocolate at some point during the day OR throwing some peanut butter on my ice cream...