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Thread: Grocery shopping/Ways to get in calories/cookbooks?

  1. #1

    Question Grocery shopping/Ways to get in calories/cookbooks?

    P3 was my very first time ever grocery shopping/food prepping in my life. I am 21 and since very new I tend to spend more money than I feel like I should be (about $80-100 a week just for myself). I don't want to rely on packaged food to get in my calories but im having a hard time figuring out what list of foods would be better. Im bad at coming up with recipes or other ideas because im so used to eating quick foods (cereal, breads, pastas, rice)
    I want to be ready for P4 (Tuesday 6/19), and be smart about grocery shopping.

    Question 1: What foods would be best to get in those extra calories? I know beef is one but..anything else?

    -By packaged foods I mean mostly condiments. Mayo, etc. I also purchase hwc almost weekly. Fage yogurt, seaweed. I am now picky about the ingredients so the foods I purchase tend to be on the more expensive side.

    Question 2: --Should I be picky about it?-- For instance I purchase primal kitchen mayo, organic HWC, Kerry gold butter, etc. I feel like I should continue on with it but its eating at my wallet a bit. I just don't want to ruin my progress and I don't know what added ingredients would be considered "bad"

    I am at 2,000 calories comfortably at the moment and will probably stay here. (Im 5'0)

    Question 3: Any recipe books you guys recommend? I'm so lost when it comes to making up something myself. Just need a little help at the moment!


    Additionally, p3 is ending Tuesday, or Monday if you say exactly 21 days P4 is finally starting. Very nervous though!
    LIW=127.4. Highest ive gone up was 128.7, lowest was 125.6.
    R2 ED recovery- 170
    Loading weight- 154
    Last day- 134 (No p3)

    R3 Loading 150.6
    Last day-127.4

  2. #2
    Chief Moderator (my happy place :) Leez's Avatar
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    In P4, you basically continue the healthy food purchasing habits you developed in P3, but just adding in some healthy starches like sweet potatos, winter squashes, beets, whole grains (oats, quinoa, sprouted breads are good choices)

    You don't need extra calories in P4. By the end of P3, you are at your maintenance calorie level. If anything, you might need to back off some as you start adding the starches. That is because the fat-starch combination that Dr. Simeons warns about. It can cause weight gain even if calories are constant.

    There is a really good reason we thinking of these foods as "fattening": donuts, layer cakes, icecream, mac & cheese, pasta alfredo, pastries, burgers and fries, pizza, etc. It is because they are all fat/starch-sugar combos.

    So one thing that can help you in P4 is to avoid that combination by keeping fats low when eating grains and fruit, and keeping starches/sugars low when eating fats. Having some protein with each meal is also important to keep you satisfied. Its something to keep in mind as you navigate P4. Some people will be fine in P4 without following fuel separation guidelines, but if you see your weight starting to creep up, its an area to take a look at.


    This is the season for fresh fruits and produce, so you may be able to find a nearby farmers market to get your produce and save money that way. Also Aldi's is a great market choice for low-priced quality fruits, veggies and meats. Also a lot of low-cost organics in canned and packaged foods, and carry a sprouted bread. Try to eat lots of fresh produce, a little meat and dairy, and good fats like avocado, real butter and nuts. As you are able, slowly expand to include some starchy items. You don't ever need to add sugar back into your menus, but the orangy veggies are really important for your adrenals and thyroid health.

    I think it is worth the extra price to buy organic dairy, because you avoid all the antibiotics and hormone disrupters in regular dairy. But any organic butter is a good choice, you don't have to buy imports. Your mayo choice is excellent too. Almost all regular mayos use inferior vegetable oils (mostly soy which is the worst), so to me its worth the price for a mayo that uses a good oil.
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    My recent HCG round was with DietDoc. Our site owner has generously arranged for me to earn a small fee if you use my DietDoc or Nu Image Medical link to order your Hcg and supplies. (All HDI site discounts and coupons apply.) A full review of my experience and how the round progressed: my Diet Doc review and my Hcg coaching blog here

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  3. #3
    Right now my calories come a lot from fats. Just something I got used to from keto.

    Q1: Should I focus on protein for my calories now that im going into p4? We do purchase a lot of chicken breast/chicken in general. Should I increase the oz within each meal?
    Its just so easy to get in calories with the fats instead of the protein and other foods. So I get stuck


    Q2: Is there a certain amount of fat grams you suggest when adding in more fruits and starches? Just a guideline since I know everyone is different.
    I can easily get in about 600 calories from fat everyday. (MCT oil, extra virgin olive oil, primal kitchen mayo(just started last week) etc.

    I calculated this weeks spending and my fresh foods (meats, veggies, fruits) were less than $50, but I spent an extra 50 on the other things. Thank you again for the help leez. Couldn't do this without you!
    R2 ED recovery- 170
    Loading weight- 154
    Last day- 134 (No p3)

    R3 Loading 150.6
    Last day-127.4

  4. #4
    Chief Moderator (my happy place :) Leez's Avatar
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    You can overdo proteins just like anything else. A serving of animal protein is palm-sized. You don't need more than that. In fact, over a certain amount of protein grams, your body will store it instead of using it, and you don't want that.

    Fat is not the enemy. If you stay stable with your current fat consumption then its not too much for you. There is no formula you can follow that will be guaranteed to work. You just have to tune in to what your body needs. Part of that is how you feel, how you digest your meals, and how it is reflected on the scale over a period of time.

    I think you are doing extremely well so far. Your body is responding to being well-fed and rewarding you. Try to keep listening, just like you did when you combined meals. You noticed that you felt too full. So you adjusted. That's how it works. Say you add a new food and you feel bloated or uncomfortable in some other way later that day. That is your body talking to you. Even if it doesn't show up as a gain on the scale, it might be a food that you need to eat a smaller amount of, or even avoid except for rare occasions in the future.

    Good nutrition is expensive, unfortunately. But you can minimize it somewhat by smart shopping and not depending heavily on prepared foods. Making condiments and dressings yourself can help you stay in budget mode.
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview
    Please note that any suggestions I make are based on the Original Protocol.

    My recent HCG round was with DietDoc. Our site owner has generously arranged for me to earn a small fee if you use my DietDoc or Nu Image Medical link to order your Hcg and supplies. (All HDI site discounts and coupons apply.) A full review of my experience and how the round progressed: my Diet Doc review and my Hcg coaching blog here

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  5. #5
    HDI Founder Jenya's Avatar
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    It looks like you got some great answers already but here are a few food lists that contain healthy foods:

    Phase 3 food list

    Phase 3 super foods



    Also, my favorite cookbook for skinny living is Whole 30. The book itself is great but before you buy it, feel free to google Whole 30 recipes and see if it's a good match for you.
    Hi! I'm Jen, Founder of Hcg Diet Info. My 88 Lb Hcg Diet Success Story: Jen's Hcg Diet Blog
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    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

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