Post on 14-Apr-2018
7/27/2019 Eat this not That, in a week
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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
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SHOP ONCE,EAT FOR A WEEK
EATTHiS
NOT THAT!
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shopping List
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Grlic
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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
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Bby spinc1 k (5 z)
Grond rky brs1/2
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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 &
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MliGrin
torill CipsS’s hv
Frozn cookd srimp5 z
Sordog rollm k
7/27/2019 Eat this not That, in a week
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recipe
Steak Fajitas
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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
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(sv ¼ ss M’s s)
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SUNDAY NIGHT’S DINNER
Southwest Steak Salad
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mwv w 60 ss. i
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2 ts sm v
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YOu’LL NeeD:
YOu’LL NeeD:
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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
SHOP ONCE3 EAT FOR A WEEK
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recipe
Quick Turkey Chili
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moNDAY NIGHT’S DINNER
Mondo NachosTUESDAY NIGHT’S DINNER
+ +p v 350°F. r
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YOu’LL NeeD:
YOu’LL NeeD:
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TUESDAY’S
lUNcH
a sm, -k,
mwv- m:
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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,
756 mg sodium, 23 mg
cholesterol
SHOP ONCE4 EAT FOR A WEEK
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
7/27/2019 Eat this not That, in a week
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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
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YOu’LL NeeD:
Roast
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wEDNESDAY’S lUNcH
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YOu’LL NeeD:
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Great Turkey Burger
Per serving:411 calories, 38 g
protein, 45 g carbs,
10.5 g at (2 g saturated),
4.5 g fber, 635 mg
sodium, 55 mg
cholesterol
+
Per serving:
413 calories, 37 g
protein, 55 g carbs,
8 g at (2 g saturated),
15 g fber, 1,202
mg sodium, 54 mg
cholesterol
SHOP ONCE5 EAT FOR A WEEK
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recipe
Pesto Shrimp Pasta
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mx s. Ss s s w s .
Makes 1 serving
Per serving:319 calories, 17 g
protein, 32 g carbs,
14 g at (3.5 g
saturated), 5 g fber,
255 mg sodium, 42 mg
cholesterol
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s,
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2 s v
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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
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Makes 1 serving
Per serving:
260 calories, 17 g
protein, 28 g carbs,
12 g at (3 g saturated),
5 g fber, 473 mg
sodium, 71 mgcholesterol
YOu’LL NeeD:
YOu’LL NeeD:
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m tus’s )
1½ ts s
7 k sm (v m
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1 w-w
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SHOP ONCE6 EAT FOR A WEEK
+
7/27/2019 Eat this not That, in a week
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breakfas
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s u msm u ‘m. i s m v s, s, ks.
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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.
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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.
SHOP ONCE7 EAT FOR A WEEK
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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
2 g at (0 g saturated)
180 mg sodium
Rfs Originl
(12 chips)
160 calories
10 g at (1 g saturated)
160 mg sodium
Cravgt
Cp
Oro
(3 cookies)
160 calories
7 g at (2 g saturated)
14 g sugars
Cips aoy! Cwy
(2 cookies)
120 calories
6 g at (3 g saturated)
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 .
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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
14 g at (5 g saturated)
30 g sugars
Cravgt
Cca
Nsl 100 Grnd
(1 bar)
180 calories
8 g at (5 g saturated)
21 g sugars
e tis No t!
SHOP ONCE8 EAT FOR A WEEK