The Easy Diet doesn’t require you to eliminate from or add any food to your diet, so you can eat anything you like, in accordance with your daily caloric goals and macronutrient requirements. Still, people find it helpful to have something to reference, so use this list as a guide to get you started with grocery shopping.
Eating Healthy & Losing Weight on a Budget
- Buy foods that will satiate you within your caloric goals — What this means is, you have to make sure the foods you buy will make you feel full without going over your calorie limits for the day. It’s perfectly fine to have a Snickers Bar, just keep in mind one Snickers Bar is 250 calories. That’s the same as one whole Avocado, or one and a half servings of Almonds, or 5.5 oz of Chicken. All of the above options are okay, however some will make you feel full while others will only satisfy a craving for a little bit. This ties into the second rule.
- Buy foods that will satisfy tastebuds and macronutrient requirements — As I was saying earlier, it’s okay to have a Snickers Bar if you want, and it’s okay to have one Avocado instead if you like. In either case, it’s important to keep the 250 calories and your hunger in mind, but it’s also important to keep in mind that each food serves a different purpose. A Snickers Bar has 12 grams of Fat and 27 grams of Carbohydrates from Sugar, and an Avocado is 22 grams of Fat, 13 grams of Carbohydrates, and 3 grams of Protein. They both provide your body with the same amount of calories but a) they provide different macronutrients, and b) one will satiate you more than the other. This is what people generally mean when they refer to “good calories” versus “empty calories”. Still, Snickers Bar: okay.
- Create weekly go-to menus — The best way to ensure you buy the right amounts of the right food items is to plan your meals in advance. This will help you properly budget your calories, your macronutrient requirements, and budget for your groceries in general.
The Dieting Grocery Shopping List
Remember, the goal of this website is to help you get healthier while saving money – we’ll do this buy buying foods that provide the best nutrition for your grocery dollar. It is easy to eat healthy on a budget as long as you plan in advance, look for the right kind of deals, and buy in bulk whenever possible.
What Are Good Sources of Carbohydrates?
The main thing to keep in mind with Carbohydrates is that there is no need to avoid them – in fact 40% of your calories should come from Carbohydrates. What you should focus on is consuming Carbohydrates that will keep you full for longer. To do this, refer to our section on glycemic index and glycemic load which contains over 750 foods to choose from. While you’re at it, make sure you review the topic of low-carb dieting for weight loss.
What Are Good Sources of Protein?
Forget about high protein diets and low protein diets, instead focus on the ideal protein diet – a diet that will give you the amount of protein your body needs. We’ve compiled a comprehensive list of high protein meats, high protein fish, and high protein cheeses, and even high protein vegetarian foods so you can decide from a variety of protein sources and make sure you never get bored of the food you’re eating.
What Are Good Sources of Healthy Fats
My number one source of Fat is probably eating a whole Avocado (240 calories, 22 grams of Fat) or making myself a big fat Peanut Butter (100 calories per table spoon, 8 grams of Fat) Sandwich. Bacon is pretty dense in Fat. Olive Oil and Canola Oil are good for cooking. All Nuts (Almonds, Peanuts, Cashews) are great.
Be careful, Fats are delicious and make it very easy to overindulge. It’s very easy to overeat Fats, and Nuts in particular.