Eat this not That, in a week

7/27/2019 Eat this not That, in a week

http://slidepdf.com/reader/full/eat-this-not-that-in-a-week 1/8SHOP ONCE1 EAT FOR A WEEK

urgers and fries packed with more than 1,000 calories aren’t going to get you

anywhere near your weight-loss goal. You

already know that. But there’s good reason we

continue to nosh on fast food rather than ring

up the stove. A 2006 study explored Americans’

drive-thru addiction, and the greasy foods’

convenience and affordability topped the list. Translation:

When you don’t have the time or money to cook, circling

the drive-thru is the next best option.

But even if you get a hot dinner on the table at 6 o’clock

sharp every day, you might not escape the fat trap. Grocery

shelves are packed with unhealthy foods, as the 1,060-

calorie chicken pot pie on our list of worst supermarketfoods shows. What’s more, a new study published in the

Annals of Internal Medicine reports classic recipes have

increased by 40 percent in calories per serving over the

past 70 years. So if homemade meals are loaded with

calories, what’s the point in messing the kitchen?

That’s where we come in. Cooking doesn’t have to be

expensive, time-consuming, or fattening. In our second

installment of Shop Once, Eat for a Week, we’ve compiled

the shopping list and planned the meals. All you have to do

is pony up $50 bucks for 20 grocery items (and occasionally

heat the stove), and you’ll enjoy a week’s worth of meals for

less than 500 calories per serving. You don’t even have tocook every night—we included some no-prep frozen meals

to t your busy schedule.

And, of course, everything on the menu is Eat This, Not

That!–approved, so you won’t nd a “not that” in sight. Just

follow this plan and you can make fat a thing of the past.

copyright 2008-2009 by rodale, inc.

Try this cheap and healthy week of eating from the editors of Eat this, Not that! supErmarkEt survival GuidE

the

NO-diETWEigHT lOSS solution

The Lists

B

SHOP ONCE,EAT FOR A WEEK

EATTHiS

NOT THAT!


http://slidepdf.com/reader/full/eat-this-not-that-in-a-week 2/8

shopping List

Blsmic vingrCili powdr

Grlic

Cickn brow-sum

Cmin

Kcp

Worcsrsir sc

Rd crsdpppr fks

Oliv oil

Lmon-ppprssoning

Sls

Pso

Myo wi oliv oil(su s K

hm’s)

Dijon msrd

Sl & Pppr

The Grocery List

SHOP ONCE2 EAT FOR A WEEK

The Pantry ListCheCKOuttOtaL

$47.99

top sirloin sk8 us

Onions2 sm w

Bll pppr1

Jlpno ppprs2

Cilnrosm u

Rom omos3

Mxicn-syl dicdomos

1 (14.5 z)

Bby spinc1 k (5 z)

Grond rky brs1/2

Dli ros b1/4

applscM’s Usw

nu

Blck bns2 s g lw-Sum

bk bs (15.5 z)

Kidny bns1 g lw-SumK bs (15.5 z)

Cs,Cddr, rdcd-,

8 z s

Sor’s GrilldCickn triyki

z

hly Coic FrncBrd Pizz Ppproni

z

Wol-W torills l t F Sm &

dus

MliGrin

torill CipsS’s hv

Frozn cookd srimp5 z

Sordog rollm k



recipe

Steak Fajitas

+

+

+

cu m ss ss. p sk, s,

x sx s Z-k sk w m. dum

mxu sk ’s v mum- . ck, u

qu, 5 6 mus, u m s s ss. Ss

s w s . rsv sk ss s

w k s mw’s u. Sv s w

s, s w-w , ss s.

Makes 1 serving

Per serving: 451 calories,

38 g protein, 59 g carbs,

8.5 g at (2 g saturated),

13 g fber, 757 mg sodium,

53 mg cholesterol

8 z s sk1 sm , s

(sv ¼ ss M’s s)

1 , u-ws ss

1 sm j ,u s

½ s v

1 ts

⅛ s w

¼ s um

S k

s

1 s w-w

Ss

1 k s; s,, +

SUNDAY NIGHT’S DINNER

Southwest Steak Salad

+ + + +h s’s v sk

mwv w 60 ss. i

w, mx ms, s,

. a m, s,

s w, s,

u v, ss w s

v s m .

Makes 1 serving

4 z s sk (vm Su’s , w sv ½ k s)

1 m, u s

2½ us s

2 ts s u-c s

¼ u s (sv mSu’s )

½ sm v , us

2 ts sm v

2 s v

YOu’LL NeeD:

YOu’LL NeeD:

+

moNDAY’S lUNcH

Per serving: 470

calories, 41 g protein,

38 g carbs, 18 g at (5

g saturated), 11 g fber,

275 mg sodium, 63 mg

cholesterol




recipe

Quick Turkey Chili

+

+

+

i , mum-w. a sué u s, u

3 5 mus. a uk k 5 mus. a ms

w ju, s, , ss. S , u

smm 20 mus. ts w mk u 4 us . e ,

sv tus’s Ws’s u. Sv ’s

w s mx s ss w v sm v.

1 ts v

1 sm , ¼ u uk s

(sv ¼ u, uk, s wk)

1 (14.5 z) Mx-s ms

1 (15 z) -s- ks k s,s

1 u u-sumk

¼ s um

⅛ s w

cus ks, s

+

moNDAY NIGHT’S DINNER

Mondo NachosTUESDAY NIGHT’S DINNER

+ +p v 350°F. r

uk mwv 1

mu. S s v-

s s. p s,

mxu, js. t w

m s. bk 15 mus,

u u. pu ss.

Makes 1 serving

lv uk (u 1 u)m M’s

1 z s

¼ u (1 z) s u-c s

½ j , s

½ u ss ( s s)

YOu’LL NeeD:

YOu’LL NeeD:

+

TUESDAY’S

lUNcH

a sm, -k,

mwv- m:

hly Coic Frnc

Brd Pizz Ppproni.

350 calories, 4.5 g at

(1.5 g saturated), 600 mg

sodium

Per serving (about 2

cups): 436 calories,

35 g protein, 58 g

carbs, 7.5 g at (1 g

saturated), 22 g fber,


cholesterol


Per serving:

453 calories, 27 g

protein, 55 g carbs,

15 g at (4 g saturated),

14 g fber, 1,066

mg sodium, 32 mg

cholesterol



THURSDAY’S lUNcH

tk k m k. h s Eat This, Not That-

v k m: Sor’s Grilld Cickn triyki.

300 calories, 21 g protein, 3.5 g at (1g saturated), 880 mg sodium

recipe

wEDNESDAY NIGHT’S DINNER

+

+

p . i

w, mx uk,

, su, ku,

Wss, , w, k .

S . b

5 mus s,

u u s fm

u k w

u. Sv

w s, s,

m, w s

s ss.

Makes 1 serving

¼ u uk s(sv m M )

1 ts m 1 s usw su

1 s ku

½ s Wss su

½ v , m

¼ s w

¼ s u k

2 ts su- cs

¼ u s

1 suu

1 z s

+

YOu’LL NeeD:

Roast

BeefWrapwithChili

wEDNESDAY’S lUNcH

+

c

m, sv

. a

ss w

,

s. F

u s ,

. r u

mwv

1 mu, mv

s,

mu.

Makes 1 serving

1 u (v)

3 ss s

1 w-w

½ u s,

1 m,

1 ts dj mus

1 ts su-cs

YOu’LL NeeD:

+

+

+

+

Great Turkey Burger

Per serving:411 calories, 38 g


10.5 g at (2 g saturated),

4.5 g fber, 635 mg

sodium, 55 mg

cholesterol

+

Per serving:

413 calories, 37 g



15 g fber, 1,202

mg sodium, 54 mg

cholesterol




recipe

Pesto Shrimp Pasta

+

+

+

b s k s. i u’ us z sm,

s m u w v m. rsv sm,

m, s mw’s u. h v v mum

sm, k u ’ wm u— m

mu w. Ss w s . d s. ts s

w m s, s w w s

mx s. Ss s s w s .

Makes 1 serving

Per serving:319 calories, 17 g


14 g at (3.5 g

saturated), 5 g fber,


cholesterol

¾ u b pus

s,

14 mum-sz k, sm

2 s v

3 us s

1 m,

1½ ts s

2 ts umgz s

S , s

THURSDAY NIGHT’S DINNER

Shrimp Scampi WrapfRIDAY’S lUNcH

+ +t sm, mwv w

uk 30 ss. p u

s s ⅓ w. S

s vs, m, sm . r

u, s , . Sv w u

s ss, s u.

Makes 1 serving

Per serving:

260 calories, 17 g



5 g fber, 473 mg

sodium, 71 mgcholesterol

YOu’LL NeeD:

YOu’LL NeeD:

+ + ½ m, (sv

m tus’s )

1½ ts s

7 k sm (v m

tus’s )

1 w-w

1½ u svs (sv mtus’s )


+



breakfas

What About Breakfast?Jus us w ’ u u m s’ m u su sk . a m m s w

s u msm u ‘m. i s m v s, s, ks.

h fv s--mk, u- kss w k u u us m. a us:

ts ms u s u’ v v m wk, us w sm s-u sus.

trkynd Crm

Cs Sndwic243 calories, 15 g protein,

39 g carbs (12 g sugars), 5 g at (3 g saturated), 7 g iber, 783 mg

sodium, 31 mg cholesterol

Toast a Thomas’ Hearty Grains Double

Fiber English Muin, and top with 2

tablespoons reduced-at cream

cheese and 2 slices deli

turkey breast.

Mk muss w s’ v . cm s m s u u

sk , ss, sk, s, sss, mu . t s

vms, ms, xs v s s ss-f suws s jus s

: m-3s, , u, mum, zx, msum. Mk su u k s

u sumk k s s m (s s s s u M u M):

* Crisp nd vrdn grn rmps spoy, yllowy, nd limp

* tinnr sms r br, nlss yo prr bir s

* Kp nwsd lvs in loos plsic bg in yor ridg or p o 4 dys

Popeye was on to something

1-Minappl Cinnmon

Oml362 calories, 12 g protein, 65

g carbs, 8.5 g at (1 g saturated),

10 g iber, 7 mg sodiumMix a cup o Quaker 1-minute oats, ¼

cup applesauce, a tablespoon o

sliced almonds, a teaspoon o

cinnamon, and ½ cup o water in

a bowl. Nuke on high or 1

minute.

JimmyDn D-Ligs

Mins md wiWol Grin, trkySsg, egg Wi

& Cs260 calories, 7 g at (3.5 g

saturated), 840 mg sodiumThese sandwiches are

healthier than what you’ll

fnd at a drive-thru.

BlbrryRico Rollp

338 calories, 14 g

protein, 45 g carbs, 12 g at (5

g saturated), 5 g iber, 385 mg

sodium, 20 mg cholesterolSlather 2 teaspoons o wild blueberry

spread on a whole-wheat wrap. Top it

with ¼ cup o part-skim ricotta, a

tablespoon o dried blueberries,

and a heaping teaspoon o

toasted sliced almonds.

SpicyBrks Brrio

268 calories, 19 g

protein, 24 g carbs, 13 g at (5 g

saturated), 3 g iber, 688 mg sodiu

433 mg cholesterolSpray a hot pan with Pam. Whisk 2 eggs

bowl, add hal a cup o chopped spinac

tablespoons salsa, and 2 tablespoons re

at Cheddar. Pour mixture into the pan an

about 4 minutes, stirring requently w

wood spoon to keep eggs rom overcoo

Heat a whole-wheat tortilla or 20

seconds in a microwave, top with th

scramble, and inish with more

salsa, i desired.




e tisCravgt

n

No t!

L JlyPn Br Crckrs

(1 package)

160 calories

8 g at (2 g saturated)

2 g sugars

NrBr PnBr Sndwic

(1 package)

250 calories

10 g at (2.5 g saturated)

15 g sugars

e tis No t!

Bkd! Ly’s Originl

(15 crisps)

120 calories


180 mg sodium

Rfs Originl

(12 chips)

160 calories


160 mg sodium

Cravgt

Cp

Oro

(3 cookies)

160 calories


14 g sugars

Cips aoy! Cwy

(2 cookies)

120 calories


10 g sugars

Cravgt

sa

snack

Are You a Grazer?i u k s w ms, k ss uus sks u sk w, v mm, m .

o m-m su u v u u x wsm m. ts fv -- mus w ss

ms v. tk m Eat This, Not That! Supermarket Survival Guide m s-sm sks u sv.

The Ultimate Snackdown

Cravgt

sgar

e tis No t!

e tis No t!

Snydr’s o hnovrSordog hrd

(1 large pretzel)

100 calories

0 g at

240 mg sodium

Rold Gold hrdSordog

(1 pretzel)

100 calories

0.5 g at (0 g saturated)

500 mg sodium

Snickrs

(1 bar)

280 calories


30 g sugars

Cravgt

Cca

Nsl 100 Grnd

(1 bar)

180 calories


21 g sugars

e tis No t!


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Eat this not That, in a week