Weight Loss Question:Picking foods?

[kyle b]

I want to drop about 15 pounds-I have a low-budget, short on time also. I want to know what foods I can buy to make simple meals that can help me meet my weight loss goal. I would prefer they be higher in protein, as I strength train.

[schultajaet]

Veggies - Fiber-1 Artichoke- 75 calories - 17g carbs - 5.3g protein - .2g fat-5 spears Asparagus - 20 calories - .4g carbs - 2g protein - 0g fat- ½ cup Broccoli- 15 calories - 3g carbs - 1.25g protein - .15g fat- 5 Brussels Sprouts- 20 calories - 8.5g carbs - 3g protein - .5g fat- ½ cup Carrots - 25 calories - 6g carbs - .6g protein - .15g fat- 1 cup Eggplant - 20 calories - 4.7g carbs - .8g protein - .2g fat- ½ cup Onions- 25 calories - 6g carbs - .5g protein - 0g fat- 1 cup Squash - 25 calories - 5.5g carbs - 1.2g protein - .3g fat- ½ cup Green Pepper- 15 calories - 3.5g carbs - .6g protein - .15g fatFruits - Sugars- ¼ cup Craisins - 90 calories - 25g carbs - 0g protein - .4g fat- ½ cup Tomato - 20 calories - 4.6g carbs - 1.1g protein - .2g fat- 1 Apple- 100 calories - 30g carbs - .6g protein - .4g fat- 1 Banana - 120 calories - 31g carbs - 1.5g protein - .4g fat- ½ cup Blueberries - 40 calories - 10.5g carbs - .6g protein - .25g fat- 1 Grapefruit- 110 calories - 27g carbs - 2g protein - .4g fat- 1 cup Grapes- 60 calories - 16g carbs - .6g protein - .3g fat- 1 Kiwi - 60 calories - 13.5g carbs - 1g protein - .5g fat- 1 cup Mango- 100 calories - 28g carbs - .8g protein - .4g fat- 1 Plumb- 30 calories - 7.5g carbs - .5g protein - .2g fat- 1 Orange - 90 calories - 22g carbs - 1.7g protein - .2g fat- 1 cup Pineapple - 75 calories - 20g carbs - .8g protein - .2 g fatStarches - Grains - Carbs- Aunt Millieslight (2 slices)- 70-80 calories - 19g carbs - 4g protein - 1g fat - ¼ cup Minute Rice - 100 calories - 23g carbs - 2g protein - 0g fat- ½ Baking Potato - 150 calories - 33g carbs - 4g protein - .15g fat- Kroger instant oatmeal- 150 calories - 30g carbs - 3g protein - 1.5g fatMeat - Proteins- ¼ lb Chicken Breast- 100 calories - 0g carbs - 23g protein - 1.5g fat- ¼ lb Salmon - 150 calories - 0g carbs - 23g protein - 7.25g fat- ¼ lb Tuna (fresh)- 150 calories - 0g carbs - 26g protein - 5.5g fat- ¼ lb Tuna (½ Pouch)- 110 calories - 0g carbs - 23g protein - 1g fat- ¼ lb Shrimp- 100 calories - 1.5g carbs - 20g protein - 1.75g fat- 1 slice Deli Turkey - 30 calories - 1.2g carbs - 5g protein - .5g fat- 1 Egg White (Large)- 17 calories - .2g carbs - 3.6g protein - .1g fat- ½ cup Breakstone’s Cottage Cheese (Fat Free)- 80 calories - 8g carbs - 12g protein - 0g fatNatural Fats - Oils - Sweets - 1 tbsp Peanut Butter - 95 calories - 3.25g carbs - 4g protein - 8g fat- ½ Avocado- 150 calories - 6.5g carbs - 2g protein - 15g fat- 1/8 cup Almonds- 100 calories - 3.5g carbs - 4g protein - 9g fat- 1/8 cup Sunflower Seeds- 100 calories - 3.5g carbs - 4g protein - 9g fat- 5 Chocolate Kisses - 125 calories - 13.5g carbs - 1.75g protein - 7g fat

[spongebobrogers]

Skinless chicken breasts/strips, turkey breast/turkey sandwich meat, % cheese, wheat bread low in calories, mustard not mayo, green beans, high fiber cereal or egg whites... This should get you started.

[Wooderson]

Well, eat your veggies raw. Buy fresh fruits and veggies from a local "market" - they are around - google them. You can pack the fridge with fruits and veggies -- then go to the supermarket and get a pile of frozen fish. You can bake a bunch of it at one time and wrap them in the fridge.Fish and veggies for lunch/dinnerIn the morning - have some plain, nonfat, organic yogurt with fresh fruit - add oatmeal too.You should be able to get enough protein in that diet. Read the back of the labels. If you are not getting 1 gram of protein for each pound of LEAN body weight (not including your fat), then you can add some whey protein to make up for it.

[Kayjayfl]

Try whole wheat spaghetti and use canned tomato sauce instead of Ragu or Prego. They have alot of sugar. I just season with a little olive oil, garlic, and oregano. I also use extra lean ground beef or lean ground turkey for added protein. Fruit can be pricey but I buy Red Delicious Apples. They are usually the least expensive kind. Turkey bacon isn't that bad if you're willing to give it a try. It's great with eggs, and everyone knows how cheap eggs are. I like to mix one egg with egg whites.

[msgt_knr]

Build your diet around these flab-busters:-- Nuts, any kind (almonds are best)-- Beans/Legumes-- Green veggies (all veggies are good, but green is great)-- Lowfat dairy products-- Oatmeal-- Eggs-- Lean meats (fish and poultry top the list)-- Olive oil-- Whole grain breads/cereals/pasta-- Fresh fruit (anything that ends in "berry" is awesome)Here's a great snack: Peanut butter and jelly sandwich made on wholegrain bread with all-natural peanut butter or Smart Balance Omega-3 peanut butter and Smuckers Simply Fruit jelly (whatever flavor you like)Here is a list of things to avoid as much as possible:-- High fructose corn syrup (soft drinks are LOADED with it)-- Trans fat (partially or fully hydrogenated oils)-- Saturated fat-- Processed white flour and sugar-- Fruit/vegetable juice (eat your fruits and veggies instead)-- White rice (brown rice is better)-- White potatoes (sweet potatoes are better)Here's a sample daily meal plan:BREAKFAST: Homemade Egg McMuffin made with a whole wheat English muffin, one egg cooked in the microwave, one slice of Canadian bacon, and one slice lowfat American or Swiss cheeseSNACK: One handful almonds, one cup skim milkLUNCH: Healthy Choice ham on whole wheat with romaine lettuce, tomato, and lowfat mayo with an apple on the sideSNACK: One handful carrots, one handful celery, one stick lowfat string cheeseDINNER: Grilled chicken breast prepared however you like it (as long as it's not covered in a cream sauce) with a side of steamed veggies or a side of Barilla Plus pasta with marinara sauceSNACK: Fruit smoothie made with frozen strawberries, one cup skim milk, one scoop of whey protein powder, and two heaping tablespoonfuls of lowfat vanilla yogurt