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Print out my new FREE printable grocery list forms for
Trim Healthy Mama - and other - low-carb lifestyle plans:
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Click on image, above, to download and print your own copy.
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Going grocery shopping with Trim Healthy Mama or another low-carb eating plan? I hope you enJOY using these Trim Healthy Mama-inspired Shopping Lists for low-carb users! Now that I'm getting the hang of my family's Trim Healthy Mama lifestyle, it's a lot more fun to do my grocery shopping guilt-free!
For "quick and easy" food options, here are pictures and photos of what I normally purchase. However, much of the time, I make most of our meals homemade. I'll be adding to this as time goes on. |
Zevia soda (sweetened with stevia and erythritol)
We enjoy the Ginger Root Beer! (Sherm's / Fred Meyer / Amazon.com) $2.99 on sale - 6 pack |
Blue Sky soda (sweetened with stevia and erythritol) ***Make certain that you don't accidentally pick up Blue Sky's sodas sweetened with cane sugar.*** (Sherm's / Fred Meyer / Amazon.com) $2.99 on sale - 6 pack |
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Sobe Lifewater Zero (sweetened with stevia and erythritol; no calories and no artificial sweeteners!)
(Amazon.com / Costco / Walmart / most grocery stores) |
Glacéau Vitamin Water Zero
(sweetened with stevia and erythritol; no calories (Amazon.com / Costco / Walmart / most grocery stores) |
SodaStream Jet Fountain for carbonating your own beverages!
(Amazon.com / Fred Meyer / Walmart / Staples / Macy's) |
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Prince of Peace 100% Organic Oolong Tea, for "The Shrinker" - 100 tea bags
(Amazon.com / Sherm's / Asian grocery stores) |
Country Peach Passion herbal tea (or any of their flavors) by Celestial Seasonings (Amazon.com / available at most grocery stores / Walmart) |
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Virgil's Zero Sodas
Root Beer, Cream Soda, Black Cherry Cream Soda, Real Cola, Dr. Better (Amazon.com / Sherm's) |
Blue Diamond Almond Breeze Unsweetened 30-calorie Vanilla Almond Milk
(most grocery stores / Walmart / Amazon.com) |
Silk Pure Almond Unsweetened Original Almond milk - 30 calories per serving
(most local grocery stores / Walmart / Amazon.com) |
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Swanson Premium Vanilla Whey Protein Powder
We love this! (And we don't care for other whey protein powders.) Generally works well even for those allergic to dairy. Order from Swanson Vitamins.com or Amazon.com Make certain you buy Protein Powder ISOLATE, not Concentrate. |
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1/3 less fat (Neufchatel) Cream Cheese
(look for brands that have few ingredients) (most grocery stores) |
Daisy Cottage Cheese
(Walmart, Fred Meyer, Sherm's, Safeway) |
Sweet Cream Salted Butter
(most grocery stores / Walmart) |
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Babybel Light Mini Cheeses
(Costco / other grocery stores) |
Darigold Classic 40% Heavy Whipping Cream
(Costco - half gallon lasts us one month) |
All Whites 100% Liquid Egg Whites
(Walmart; other grocery stores; we mainly use them for our pancakes) |
Daisy Light Sour Cream (smaller container)
(Walmart / Fred Meyer / Safeway / Sherm's) |
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Wasa Light Rye Crispbread Amazon.com Stick to the Light Rye type only. (Sherm's / Fred Meyer/ most grocery stores) $2.59 (Sherm's) |
Joseph's Heart-Friendly Flax, Oat Bran, and Whole Wheat Pita Bread
Not available locally; we order through Netrition.com; $4.95 flat rate shipping per order. Also, go to Walmart.com's website and type in "Joseph's" in the search box. It will let you know if they are carried in your store or not. (Amazon.com) |
Joseph's Low Carb Flax, Oat Bran, and Whole Wheat Lavash Bread (1/2 lavash is one serving for Fuel Pull or S); not available locally. We order through Netrition.com; $4.95 flat rate shipping per order.
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Joseph's Low Carb Tortillas
(we order through Netrition.com) |
Dreamfields Pasta
This has 5 net carbs per serving (1/5th of box) but should only be eaten once a week or less. Available so far locally: spaghetti, rotini, penne, lasagne. It's not recommended to buy lasagna noodles online (too many break). (Walmart / Sherm's / Safeway / Fred Meyer / Amazon.com) |
Old-Fashioned Oatmeal (select your favorite brand.) Avoid purchasing the "quick oats" versions because they will cause more problems with blood sugar levels due to the low level of natural fiber found in quick oats.
Available in most, if not all, grocery stores. |
Ezekiel 4:9 Sprouted Grain Cereals
This is fine for occasional use (medium-sized bowl) with a small amount of milk or regular amount of almond milk. (Fred Meyer / Amazon.com) |
Uncle Sam Flaxseed and Whole Wheat Flaked Cereal
I'd never heard of this before we started low-carbing, and it doesn't have as much flavor as other cereals, but if you want some crunch added to your yogurt parfaits, this would work! Add vanilla to your almond milk, and sprinkle cereal with erythritol or xylitol for a more "sugary" taste. (Walmart in cereal section / Amazon.com) |
Protein Plus Roasted 12% Defatted Peanut Flour
Not available locally, but great for adding low fat, peanut-flavored bulk to candies, desserts, and shakes! Amazon.com |
Shiritaki or Konjac Noodles
No-calorie noodles made from the konjac root. Have a rubbery texture, but are edible. Fuel Pull! Available locally at Sherm's and Walmart (refrigerated health food section) Amazon.com |
Trader Joe's 100% Whole Wheat Low Fat Sprouted Whole Wheat Fiber Bread
Trader Joe's - $2.99 |
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Almond Flour
Bob's Red Mill brand is available locally at Sherm's. Honeyville Farms is also a great brand and is more finely ground! Keep frozen. Amazon.com |
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Organic Old Fashioned Rolled Oats
Amazon.com (Sherm's bulk food section; whiz these up in your blender to make your own oat flour - not the same as oat fiber, though.) |
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Mission Carb Balance Whole Wheat Tortillas
(Walmart - $4.68 - I can't find the whole wheat version of Carb Balance, so I buy the white flour Medium version, not as healthy.) Amazon.com |
Oat Fiber
This is used to thicken and firm up muffins and other bread products. You can add 2 Tbsp. to your pancakes to make them a bit thicker! Amazon.com |
Chana Dal beans
Chana Dal is a wonderful, low-carb legume that tastes much better than split peas! Give it a try! (Not available locally; try Asian stores out of town or buy online.) Amazon.com |
Progresso Light Soups
You may eat an entire can by yourself for an E meal; just check to make sure that the carb count doesn't go beyond 45 carb grams for the whole can (typically 2 servings per can). New flavor at my Walmart: Chicken and Cheese Enchilada - great for carb/fat count! (Walmart - $1.48, Sherm's, etc.) Amazon.com |
Sam's Choice (Walmart brand) Organic Tomato Paste
NEW at Walmart! 56 cents per can. |
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Bertolli "Light" Alfredo Sauces or other brands - just make sure their fat count is 2 grams fats or below
(local grocery stores) |
Wholly Guacamole 100 Calorie Snack Packs: the carbs will be from the peppers and onions, and are fine. (Walmart-$3.98); Costco; Sherm's)
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Trader Joe's Microwave Popcorn - 94% fat free
$1.99 (Trader Joe's) |
Trader Joe's Lightly Salted/ Roasted Almonds
(Trader Joe's) |
Costco's Kirkland Premium Almonds (Costco's bag of almonds is the best local deal)
(Costco) Amazon.com |
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Orville Redenbacher's SmartPop! Butter Popcorn
(look for the butter flavor that is 94% fat free - 33-gram sized bags. The kettle corn SmartPop isn't very good, in our opinion.) (Walmart ~ $4.08 for 10-pack) Amazon.com |
Crofter's Organic Just Fruit Spread (look for the green lid; it only contains fruit and fruit juice - this is for my girls)
Amazon.com (Sherm's) |
Nature's Hollow Sugar Free Strawberry Preservatives
Amazon.com This is for me since I'm pre-diabetic. Not for my girls or husband. Expensive! (Sherm's) |
Smucker's Low Sugar Strawberry Reduced Sugar Preserves
This has even less sugar than the Crofter's Organic Just Fruit Spread on the left! No artificial sweeteners, but does contain Red 40. :( Half the price of the Crofter's version. (Walmart; probably other local grocery stores) Amazon.com |
Bragg Nutritional Yeast Seasoning
We sprinkle this on veggies, pastas, in casseroles, and more! Adds more nutrition to your meal without adding a weird taste. Rounds out the flavors of your meal with a slightly nutty, cheesy taste. Yum! (Sherm's Bulk Food Section, Fred Meyer, Walmart) Amazon.com |
Kirkland Signature Organic Natural Peanut Butter (no sugars of any kind)
When shopping for peanut butter, always check the ingredients list to see if it contains added forms of sugar. Even many of the natural brands contain added sugars, like honey, maple syrup, molasses, etc. :( Costco.com Amazon.com |
Bragg's Organic Unfiltered Apple Cider Vinegar
(Sherm's) Amazon.com Walmart now also carries this as well as the new unfiltered "with the mother" version from Heinz which is less expensive. If you can't afford the unfiltered "with the mother" version of vinegar, just buy regular apple cider vinegar. |
Frozen Three-Berry Mix
(Costco or Sherm's) |
Ali's All Natural Stevia-Sweetened Syrups
Maple, blueberry, banana, boysenberry, strawberry! (Ali is moving their manufacturing to a new location in the U.S., and their syrups will be available again for purchase sometime soon.) |
LouAna Coconut Oil: has no coconut flavor and is best used for baking and cooking. If you can't afford more expensive coconut oil, this is an okay option.
Amazon.com (Walmart) |
Extra Virgin Coconut Oil: This is more expensive than LouAna, but my family loves the taste. High quality! Use mainly for recipes where you won't be baking or sauteeing it. Amazon.com
(Costco, Sherm's) |
Spectrum Naturals Coconut Spray Oil: we love this! It doesn't have a coconut taste, so we use it to spray all pans, bakeware, etc.
Amazon.com (Sherm's) |
Trader Joe's Coconut Oil Spray (1 oz. less than the Spectrum brand, but quite a bit cheaper).
($2.99 at Trader Joe's) Amazon.com |
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Banquet Brown 'N Serve Turkey Sausage Links (10 fully cooked sausages)
(Walmart ~ $1.18) |
Pork Loin
(lean, for E meals or Fuel Pulls) (Walmart ~ $3.38 per lb.); watch for sales |
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NuNaturals NuStevia Pure Extract
This product has changed its formulation since May 2013. We don't care for the taste of it anymore - too bitter! Amazon.com (Sherm's; Fred Meyer) |
NuNaturals Liquid Vanilla Stevia Drops
(Sherm's - $12.99; Fred Meyer) |
While it is less expensive, AVOID this Truvia Baking Blend. It contains actual sugar, quite a lot of it. Yikes!
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Truvia
If you decide to use Truvia, this is the one you will want to buy. It's pretty expensive for a small amount of sweetener. Make sure you aren't buying the larger bag labeled, "Baking Blend". (Walmart ~ $5.98) Amazon.com |
Hershey's Unsweetened Cocoa Powder
This works well, although we prefer the Ghiradelli unsweetened cocoa powder. (Walmart ~ $5.12) Amazon.com |
Hershey's Special Dark Unsweetened Cocoa Powder
Great for those who enjoy the really dark chocolate flavor. I prefer milk chocolate, but I still prefer this Special Dark over the regular Hershey's in recipes that are sweetened with stevia. (Walmart ~ $2.98) Amazon.com |
Ghirardelli Unsweetened Cocoa Powder
We prefer this of the cocoa powders we've tried. Just make sure not to get the sugar-sweetened versions! (Sherm's) Amazon.com |
Lindt 90% Supreme Dark Chocolate bars
Think "dipping chocolate" vs. chocolate bars for snacks. These are very dark chocolate, but they can be chopped up for chocolate chips, or used to dip treats in, to coat desserts, or to put one square in your shakes/smoothies for the "chocolate chip" style beverages. (Walmart ~ $2.48) Amazon.com |
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Lily's Chocolate Bars
(sweetened with erythritol and stevia) Comes in chocolate almond, crispy rice, coconut, and original as well as the NEW milk chocolate, and salted almonds with milk chocolate. We like the almond and coconut (crispy rice has too many carbs). Sherm's - $3.88 per bar. Expensive, but pretty delicious! Just eat one strip or less per day. Amazon.com |
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Coco Polo 70% Cocoa "Sweetened with Stevia" Chocolate bars! Available in a variety of flavors. Yummy! Eat one strip or less per day.
Amazon.com (Sherm's) |
Lily's Dark Chocolate Premium Baking Chips (9 oz. bag)
(sweetened with stevia and erythritol) Amazon.com |
Enlightened Ice Cream Bars
(Sweetened with erythritol; the ice cream bars are on plan, while the ice cream sandwich- style bars are not on plan.) Some Costcos; check here for other locations. |
Life-Flo Estriol-Care helps women with menopausal symptoms, hot flashes, dry skin, foggy thinking, and other female-related conditions. Also plumps up the facial skin when a pea-sized amount is applied to the face once a day.
Amazon.com |
NOW brand Glucomannan POWDER
Thickener for gravies, sauces, smoothies, shakes, puddings, and more! Some people say it feels weird on their throat; if so, switch to using xanthan gum. (Locally available at Whitestone Vitamins) Amazon.com |
Bob's Red Mill Xanthan Gum
Great to use as a thickener for breads, baking, smoothies and shakes, etc. Can have a "slimy" feel in puddings; works well with 1/2 glucomannan and 1/2 xanthan gum, especially those who find that gluc feels strange on their throats. One package will last you for 6-12 months! (Fred Meyer, Sherm's bulk food section, Walmart) Amazon.com |
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