Healthy Grocery List for one

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I’m almost 30 years old and have lived alone most of that time…. But recently, my fiancé had been around a lot more and I had started cooking. I was trying to cook healthy meals so that I could slim up for the wedding. Then he got deployed and I quickly found myself developing bad habits; candy, fast food; my constant excuse of course was either that I didn’t have time, or I didn’t want to waste food…. But having an upcoming wedding is pretty motivating; that and he refers to deployment as operation beach body… because they literally work out twice a day. I’m going to have to do something to live up to that standard.

I will talk in later articles about specific recipes that work well for me, but this article is about strategy. The most important thing I have found is to portion out your food. Don’t buy perishable things in large quantities. Even if the per-unit cost is higher, you will find yourself spending much less money if you don’t have food spoiling.


Here is a list of things foods that I recommend having on hand and how to store them. The key is, don’t run out of food or you will find yourself eating poorly again. The best way to avoid that is to keep some frozen items, so that when you return from travel or are just too busy to go shopping… you have something in the house.

· Freeze chicken breasts separately so that you can take out one at a time. Generally when you buy chicken, it is unfrozen. Take out what you will use in the next few days and freeze the rest.

· Shrimp can also be thawed in small portions, and can be relatively inexpensive if you shop around. Portion them out after you open the bag for the first time.

· Make baked potatoes and baked sweet potatoes. Sweet potatoes as it turns out are one of the healthier foods you can eat. Potatoes have a long shelf life.

· By fruit in small quantities; one or two apples, one or two bananas etc. That way you will get a chance to eat it all before it goes bad without tiring of it.

· I am from Wisconsin, so I tend to eat a lot of protein and dairy. I always keep a half gallon of skim milk, block cheese and yogurt. Yogurt provides a variety of health benefits including providing Lactobacillus to aid in digestion.

· Nuts last a long time and don’t generally spoil. They can be calorie dense, but are healthy. Just be sure to keep track of your portions.

· I tend to get my fresh veggies when I eat out. I like to order salads, because buying all of those items is expensive and generally ends up in a lot of waste.

· Canned fruit and unsweetened applesauce last a very long time, don’t require refrigeration and are always a healthy snack.

· There is now microwavable rice in a variety of healthy flavors.

· Lean Cuisine has come out with a number of great new options. I just bought a few new items and will comment on them in the future.

· Eat a healthy breakfast and eat breakfast every day. Oatmeal and cereal are usually filling and good for you. I keep instant oatmeal on hand as well as rasin brand and several other cereals.

· Drink water all the time. If you drink a lot of water, you will stay feeling full much longer. I had a filter on my tap when in Texas. Here in St. Louis the tap water tastes excellent.

· Remember to count the calories of things that you drink as well. Sometimes when I am busy, I will have a glass of juice. This comes out of my calorie count. I do not drink soda or beer, rather Tea is much healthier if I want caffeine.

Many will disagree with me but I think it is important to cheat on a daily basis…. What I mean by that is that I generally allow myself to eat a candy bar or a few cookies each day. Doing that helps keep me from binging… although I occasionally do that as well.

To encourage yourself to stay active, having a pet like a dog or horse can do wonders to keep you in shape and help you gage your exercise plan. Many people are in denial about themselves, but can objectively look at a pet. Hint. If your pet starts to get overweight, you probably both need to make lifestyle changes.

Good luck and wish me luck as I embark on my wedding diet.


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Danette Watt profile image

Danette Watt 5 years ago from Illinois

My husband and I are now 'empty-nesters.' One son is in the military and pretty much out of the house for good. Our younger one is in college and does come home sometimes. He's a vegetarian. Needless to say, it has been challenging to go from cooking for 4 to 2.

I agree portion control is important. My weakness is salty snacks such as chips (followed by chocolate, unfortunately LOL). I buy the small snack bags of chips so when I do want some, I don't have a lot in the house. Sometimes, I'll only eat 1/2 of the small bag. Ditto choc, I try to buy something I can put in the freezer and dole out in small bits.

It's much easier now to get items in small portions and yes, they can be a bit more expensive, but as you say, it's worth it not to throw out food that has gone bad. I buy bagged lettuce b/c then I can just dump some in a bowl. Eating a salad every day will also fill you up and get you your required daily veggies.

Good luck on getting down to the weight you want and keep up posted!

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