Best Bang for Your Buck (Food Not Dollars)

SparkPoints: (21,295)
Fitness Minutes: (18,654)
Posts: 872
11/18/12 7:47 P

fish, dark leafy greens, eggs, quinoa, sweet potatoes...

current weight: 123.0

138 133 128 123

118

SparkPoints: (5,190)
Fitness Minutes: (1,971)
Posts: 163
11/18/12 6:39 P

greek yogurt eggs and whatever fruits and veggies are at the reduced table oh yeah oatmeal.

current weight: 157.0

171 165.75 160.5 155.25

150

Posts: 344
6/21/12 4:17 P

Fresh apples

current weight: 179.5

197 180 163 146

129

SparkPoints: (7,334)
Fitness Minutes: (5,314)
Posts: 21
6/19/12 8:32 P

Smoothie made with V8 Fusion Acai juice nonfat plain yogurt frozen mixed berries and protein powder. Under 300 Cal it lasts me till lunch when I can have a salad with hard boiled egg or light string cheese. Then I can eat a portion controlled sensible meal with my family.

current weight: 179.8

220 198.75 177.5 156.25

135

SparkPoints: (23,611)
Fitness Minutes: (43,487)
Posts: 7
6/19/12 5:38 P

Eggs!

SparkPoints: (2,824)
Fitness Minutes: (1,476)
Posts: 39
6/19/12 4:02 P

greek yogurt (on its own, with fruit, with spices and used as a dip for veggies)
cottage cheese (1% milk fat - the fat free doesn't do it for me!)
fat-free hummus
kashi go lean cereal
luna protein bars - I feel like they're dessert!
Gardein lightly seasoned chik'n fillets
all kinds of fruit and veggies.

Pounds lost: 2.8

0 10.75 21.5 32.25

43

Posts: 33
6/19/12 1:32 P

I'm always on the low side of my protein intake, so when I need a protein boost I always go for low-fat cottage cheese (I like the Breakstone's single serving packs) or fat-free Greek yogurt. Tons of protein and calcium, and pretty low in calories!

current weight: 159.0

180 171.25 162.5 153.75

145

Posts: 316
6/19/12 11:39 A

water
bananas (I can go most mornings for hours on just one)
low-carb yogurt
steamed veggies (broccoli, cauliflower)
salads made with spinach, tomato, cucumer, and carrots (careful with the dressing! LOL)
lean grilled meat, especially sirloin steak
a glass of skim milk
apple paired with a Laughing Cow cheese wedge

There are days that I'm hungrier, but there are also days that I have to remind myself that I NEED dinner, hungry or not, because I'll have only eaten 600-700 calories, spread across breakfast, lunch, and a snack.

current weight: 224.4

233 222.25 211.5 200.75

190

Posts: 3,760
6/19/12 9:04 A

Greek yogurt!

71 Maintenance Weeks

0 20 40 60

80

SparkPoints: (2,323)
Fitness Minutes: (50)
Posts: 949
6/18/12 9:29 P

Buying the whole chicken at a farmer's market.

Real food, and quality nutrition, and saving the bones and cartilage for great and healthy bone soup or broth.

Also: hitting up the fresh veggies at such markets!

SparkPoints: (998)
Fitness Minutes: (0)
Posts: 89
6/18/12 8:56 P

Rice and beans. Yum.

Posts: 4
6/18/12 8:01 P

Brown Rice - I use Alton Brown's recipe for Baked Brown Rice--so easy!
Air-popped Popcorn
Oatmeal - I like it with a little whipped cream on top :)

current weight: 197.8

215 210 205 200

195

SparkPoints: (1,423)
Fitness Minutes: (2,620)
Posts: 2
6/18/12 7:43 P

I agree that the farmer's market is tops right now. The veggies are fresh, usualy picked that morning, and I can get them for about 1/3 what I would be charged in the local food market. Usually I will saute the veggies, if not eating raw, and add them to whatever I am making such as a sauce over meat, grains, eggs etc. My favorite way is sauted local inseason veggies with a small amout of chicken in olive oil, add in onion and garlic for flavor. When tender, toss in a tablespoon of pesto and heat through and serve over brown rice with a sprinkle of parmesean cheese, or goat cheese if I happen to get that at the market also. I usually make enought for a second meal that I can heat up the next day.

SparkPoints: (57,324)
Fitness Minutes: (41,531)
Posts: 1,730
6/18/12 10:21 A

The best bang for my buck is buying local and in-season. I get dried beans, rice, cornmeal, flour, and cheese from the local food cooperative -- the prices are very good, and I get high-quality foods from them! Produce is the same way, I buy at the farmers market and can get an entire large tote full of produce (lettuce, spinach, garlic, onions, tomatoes, peppers, herbs, etc.) for only $40. I wish I had joined a CSA, I hear you get even better deals with a half basket every week!!

Cleaning veggies and storing properly is one of the best uses for my time, and really stretches the life of my veggies AND my money! I mix 3 parts water to 1 part vinegar and soak veggies in that, then rinse and drain thoroughly. Store in an air-tight container with a paper towel beneath (to absorb excess moisture) and your greens will last twice as long!

Edited by: FRENCHIFAL at: 6/18/2012 (11:19)

current weight: 164.0

170 162.5 155 147.5

140

SparkPoints: (9,964)
Fitness Minutes: (4,147)
Posts: 113
6/18/12 9:29 A

Fresh corn right now is awesome and cheap

Posts: 147
6/18/12 8:57 A

Beans. They are cheap and delicious, I use them in salads, soups, hummus. They are filling, give me tons of energy, and are a nice source for vitamins, minerals, and protein.

Pounds lost: 13.4

0 12.3 24.6 36.9

49.2

Posts: 423
6/17/12 10:34 P

Frozen mixed berries. Cheap, healthy and nutritious year round. I eat them frozen with a little whip cream and it's as satisfying as ice cream.

current weight: 206.2

215 205 195 185

175

SparkPoints: (5,071)
Fitness Minutes: (2,478)
Posts: 93
6/17/12 2:31 P

Any fresh produce that is in season! When I started buying whole fruit and veggies (not cup up by the grocery store) I started saving AT LEAST $20 a week. I was always worried I would be wasteful... but $1 for 3 times as much spinach as the bagged kind for $4 is worth it!

SparkPoints: (3,963)
Fitness Minutes: (2,817)
Posts: 15
6/17/12 1:50 P

I LOVE steel cut oats! They are so easy in the croakpot and turns out to be cheaper and more nutricous than old fashioned oats.

current weight: 207.0

250 235.75 221.5 207.25

193

Posts: 31
6/17/12 11:14 A

Prepping my veggies for omelets and salads saves me so much time and energy. It gives me no excuse for not eating my daily servings and it last the whole week.

current weight: 192.0

248 222.25 196.5 170.75

145

Posts: 208
6/17/12 9:27 A

Breakfast Frittata made with skillet full of chopped fresh spinach, onion, tomato, and mushrooms sautéed until soft in olive oil and pour two beaten Eggland's Best eggs over veggies in pan. Cook until set. (Makes 2 fabulous servings.) Delicious with Crystal Hot Sauce and one strip of well-crisped bacon and a side of melon and berries. The world is not ready for a better breakfast! This holds us until a late lunch with zero hunger and is extremely satisfying and nutritious (bacon is preservative and nitrate free). And coffee with skim organic milk to lighten and mellow! Wheat and gluten-free lifestyle at its yummiest!

current weight: 3.0  over

5 2.5 0 -2.5

-5

Posts: 1
6/16/12 7:50 P

To cook kale, wash it, strip the leaves off the tough stem, chop and saute quickly with a little olive oil, onions and garlic.

However you cook it, cook it quickly, like a spinach.

SparkPoints: (3,188)
Fitness Minutes: (3,332)
Posts: 32
6/16/12 3:52 P

Homemade rice pudding! Nom!

current weight: 155.0

159 150.5 142 133.5

125

SparkPoints: (52)
Fitness Minutes: (0)
Posts: 1
6/16/12 1:38 P

In food, not dollars - I find that Steel Cut Oats are a good bang for your fuel buck. Because they have a really high protein count and just the type of food that it is, the fuel burns steadily. A breakfast of steel cuts carries through to lunchtime without fail.

Posts: 8
6/16/12 8:13 A

I too use a roasted chicken the same ways. Making my own chicken broth assures me that I know what is in it and that it is low fat. Thanks for sharing.

SparkPoints: (12,035)
Fitness Minutes: (19,816)
Posts: 111
6/15/12 4:20 P

Tomorrow I'll stop at the local farmers market on the way into work. Lots of fresh veggies just off the farm from the local Amish farmers.
I am loving zucchini lately and just discovered something called garlic scapes....lovely light garlic flavor and you can saute or bake them with the zukes.

After work I'll pick up a rotissary chicken for $5.00 at BJ's and have that with the veggies for dinner. Left over chicken gets boned, made into enchlitias or chicken salad with fruit.
The carcus is used for stock which I freeze till needed.

Not much waste and lots of good eating from a $5.00 roast chicken.

June Minutes: 0

0 287.5 575 862.5

1150

SparkPoints: (14,152)
Fitness Minutes: (50,009)
Posts: 72
6/15/12 3:25 P

Today it was about a half gallon fresh cut bocolli and purple califlower steamed with a light cheese sauce drizzled over the bowl full. Made enough cheese sauce with 1.5 oz of cheese and didn't need it all.

June Minutes: 1,192

0 125 250 375

500

SparkPoints: (7,486)
Fitness Minutes: (7,235)
Posts: 36
6/15/12 2:13 P

Fruits & Veggies -grapefruit, orange, peaches, etc. Few veggies- I like, Brocolli, Spinach, lettuce, tomatoes, & carrots. Oatmeal or other high Fiber Cereal, Beans etc.

Well have to try Kale. Does anyone know how to prepare?

Total SparkPoints: 7,486

	7,000 7,374 7,749 8,124	8,499
SparkPoints Level 9

Posts: 16
6/15/12 1:19 P

I also make my own broth. I buy a whole chicken or chicken parts when on sale and store my broth in quart size freezer bags. When I need broth, I go to the freezer, much cheaper and I can make it the way I want it. I also buy dry beans in larger quantities and cook, freeze and store them in the quart size freezer bags. I get to control the salt and I know exactly how many calories are in each serving. One can of black beans cost about .75 cents and I can buy 2 pounds of dried black beans for just a few pennies more with 10 times more servings.

Pounds lost: 13.6

0 20.5 41 61.5

82

SparkPoints: (2,323)
Fitness Minutes: (50)
Posts: 949
6/14/12 8:25 P

Making bone broth or stock.

Buy the whole chicken, carve off a couple of dinners or so, and stew the rest with some veggies and seasonings. Strain, and freeze a couple or so portions for future use. (After you cool in the fridge, you can remove any surface-rising fats.)

For me, since I prefer pastured animals, this makes the situation all the more affordable. If you don't care about pastured, all the more affordable yet.

Posts: 32
6/14/12 8:07 P

sugar craving - strawberries - about 60 calories per cup - about .50 per serving


Great bang for your buck!

June SparkPoints: 52

0 75 150 225

300

Posts: 223
6/14/12 7:12 P

Quinoa with kidney beans, garlic, onion, olive oil and a splash of hot sauce! Really yummy after it sits in the fridge overnight!

current weight: 142.2

154 147.75 141.5 135.25

129

SparkPoints: (2,504)
Fitness Minutes: (1,725)
Posts: 19
6/14/12 6:51 P

Recently, I have been dicing up equal parts of celery, carrot and peppers and tossing with a small portion of low fat dijon mustard salad dressing. It fills me right up, has great crunch, and best of all low calorie, high fiber.

Pounds lost: 4.4

0 12.5 25 37.5

50

SparkPoints: (5,122)
Fitness Minutes: (2,315)
Posts: 507
6/14/12 5:57 P

Mini Wheats.
Repetitive snacking action
Fibre
A little sugar for a happy brain

SparkPoints: (14,152)
Fitness Minutes: (50,009)
Posts: 72
6/14/12 3:18 P

Today it is a salad made mostly from the garden. Califlower, Brocolli, several kinds of greens, spinach, a store bought tomato and a olive oil and garlic dressing.

June Minutes: 1,192

0 125 250 375

500

SparkPoints: (4,057)
Fitness Minutes: (3,528)
Posts: 94
6/14/12 1:55 P

I absolutely love green leafy veggies. I'll make a nice big salad of spinach and romaine, toss it in 2 tbsp of Makoto ginger dressing and dig in. I personally find it as appetizing as candy or cake. I think that's really the secret for me; find something I really, genuinely LOVE that also takes more than a bite or two to eat and has a decent amount of protein in it.

Pounds lost: 5.0

0 11.5 23 34.5

46

SparkPoints: (57,448)
Fitness Minutes: (60,089)
Posts: 4,662
6/14/12 8:57 A

food and dollars I'd have to say eggs-high quality protein for very small per serving price

Posts: 22
6/14/12 8:23 A

if home salad if on the run 300 cal sub from subway love veggies

June Minutes: 0

0 175 350 525

700

SparkPoints: (51,745)
Fitness Minutes: (51,540)
Posts: 4,947
6/14/12 12:49 A

Salad

Pounds lost: 30.2

0 42.25 84.5 126.75

169

SparkPoints: (76,224)
Fitness Minutes: (36,184)
Posts: 3,321
6/13/12 11:33 P

nonfat cottage cheese

Posts: 1,059
6/13/12 10:28 P

Watermelon and cantaloupe. Large portions for few calories. A McDonald's Ice cream cone once a week is a delightful summer treat for 150 calories and totally portion controlled.

Pounds lost: 36.0

0 9 18 27

36

Posts: 482
6/13/12 4:15 P

I like to make a huge salad when I'm hungry. It's filling, it looks like I'm eating a lot and it doesn't have many calories.

Pounds lost: 22.6

0 7 14 21

28

SparkPoints: (14,152)
Fitness Minutes: (50,009)
Posts: 72
6/13/12 3:22 P

Today it is canned salmon with a slice of a hearty whole wheat bread.

June Minutes: 1,192

0 125 250 375

500

SparkPoints: (5,424)
Fitness Minutes: (9,391)
Posts: 191
6/13/12 3:05 P

Thanks, Sparkling Me, for the inspiration to go to Karen Drucker's website, awesome sound and music!

Edited by: AUNTJAM at: 6/13/2012 (15:06)

current weight: 186.0

203 192.5 182 171.5

161

Posts: 12
6/13/12 8:35 A

Italian Turkey Sausage, with grilled onions and salsa over any veggies! Very filling and under 300 calories! If you like spicy...add red pepper flakes!

Pounds lost: 23.0

0 17.5 35 52.5

70

SparkPoints: (27,559)
Fitness Minutes: (36,404)
Posts: 782
6/13/12 1:55 A

Salad - I put together different vegetables into a bowl and drizzle low cal dressing - very fillingl

Pounds lost: 33.0

0 14.25 28.5 42.75

57

SparkPoints: (40,942)
Fitness Minutes: (38,175)
Posts: 1,315
6/12/12 10:36 P

These are all great ideas! Thanks! Mine is cooked broccoli with 1/4 orange squeezed on top, then add the pulp, too! Nothing else, YUM!

Pounds lost: 48.0

0 12.75 25.5 38.25

51

SparkPoints: (19,741)
Fitness Minutes: (47,019)
Posts: 444
6/12/12 9:03 P

Smoothie made with frozen berries and 35 cal almond milk. Can add protein powder sweetened with stevia if I have room for a few more calories and it comes out of my magic bullet tasting almost like soft serve ice cream.

current weight: 146.4

159 152.75 146.5 140.25

134

Posts: 791
6/12/12 7:09 P

Weight Watchers Popcorn, any veggie cut in bite size pieces, lightly seasoned with parmarsan and mortons seasoning and yummmm.

current weight: 334.0

334 309 284 259

234

Posts: 82
6/12/12 5:09 P

Homemade Pita Chips! Cut a pita like a pizza, separate the halves and spread on a cookie sheet. spritz with olive oil spray, add some seasonings, and bake for 8-10 minutes until they start to brown. Eat them plain or dip in salsa or hummus.

Pounds lost: 15.0

0 12.5 25 37.5

50

Posts: 8
6/12/12 2:16 P

Mushrooms!! I sautee them for everything - as a side dish themselves, with other veggies (my favorite is with zucchini and yellow squash), I put them in my scrambled eggs almost every morning! A great breakfast is egg beaters and sauteed mushrooms with a side of salsa! Extremely low cal, very filling, and delicious!

SparkPoints: (257)
Fitness Minutes: (60)
Posts: 14
6/12/12 1:51 P

I LOVE SALSA!! haha I put it on EVERYTHING!! no sauces, I used to be the one addicted to ranch so I put that on everything and they weight came on...so now nothing but salsa! Love it and I make it home made so its fresh!

Pounds lost: 3.0

0 17 34 51

68

SparkPoints: (199)
Fitness Minutes: (250)
Posts: 5
6/12/12 12:38 P

These ideas are so helpful, I think I am going to just print this page and head to the grocery store after work.

Thanks

current weight: 160.0

162 156.5 151 145.5

140

SparkPoints: (2,632)
Fitness Minutes: (643)
Posts: 5
6/12/12 8:50 A

Kale! It's a lot like spinach if you have never tried it. It's easy to grow in the garden and tastes best fresh picked. I eat it in raw salads; cooked in my scrambled eggs; sauteed with a little broth, onions and garlic; stuffed in a baked potato; or added to soup. High in calcium and nutrients.

Posts: 167
6/12/12 8:36 A

good luck!

current weight: 201.0

232 220 208 196

184

Posts: 126
6/12/12 8:14 A

Thanks for the ideas! having to watch carbs (diabetic) and vitamin K (blood clots), you've all given some good food combinations for me to try! have a great day!!!

current weight: 158.0

160 157.5 155 152.5

150

Posts: 3,320
6/11/12 9:02 P

Eggs, spinach, kale, tomatoes, berries, bananas, salmon, low fat cottage cheese

Edited by: BIRDLSLAURIE at: 6/11/2012 (21:03)

current weight: -6.4  under

10 5 0 -5

-10

Posts: 238
6/11/12 7:09 P

My favorites are smoked fish, any fruit - but especially strawberries and peaches, and although I could only eat porridge with loads of syrup and the cream off the milk when I was a child I have found that if I put the oats with some raisins in skimmed milk and artificial sweetener and leave them to soak in the fridge overnight it makes the most delicious creamy porridge to cook in the microwave the next morning with lovely plump juicy raisins.

SparkPoints: (25,004)
Fitness Minutes: (13,575)
Posts: 648
6/11/12 6:28 P

Love these ideas...going to add a few to my shopping list

SparkPoints: (2,165)
Fitness Minutes: (3,528)
Posts: 12
6/11/12 3:37 P

Beans, spinache, carrots... apples

current weight: 321.0

337 316 295 274

253

SparkPoints: (30,392)
Fitness Minutes: (17,362)
Posts: 1,226
6/11/12 3:13 P

Peanut Butter
spinach
protein powder

current weight: 226.0

234 225.5 217 208.5

200

SparkPoints: (15,644)
Fitness Minutes: (9,079)
Posts: 261
6/11/12 2:59 P

Peanut butter! I'm a vegetarian so it gives me a protein boost. Anytime I want something sweet, it fits that bill too!

Pounds lost: 65.0

0 33 66 99

132

SparkPoints: (29,262)
Fitness Minutes: (29,222)
Posts: 308
6/11/12 2:04 P

salsa. I put it on everything and you don't need alot of it. Protein powder has also been a good addition to my diet. I use it in oatmeal, smoothies, and even muffins.

current weight: 151.0

169 161.5 154 146.5

139

Posts: 2,224
6/11/12 1:53 P

ants on a log: celery, peanut butter and raisins.
I never had this as a kid, somehow, but discovered it when it was brought for my daugher's playschool class. DELISH and good for you.

Edited by: LYNETTEMOM at: 6/11/2012 (13:53)

current weight: 139.0

155 148.5 142 135.5

129

Posts: 194
6/11/12 1:48 P

mustard - I love this salad dressing... equal parts mustard (any kind you like), balsamic (or other) vinegar, and honey. Add black pepper to taste and it's high-intensity awesome! You don't need much and it adds so much flavor... with no oil.

Pounds lost: 11.0

0 5 10 15

20

Posts: 194
6/11/12 1:45 P

kale ... hand's down

Pounds lost: 11.0

0 5 10 15

20

SparkPoints: (789)
Fitness Minutes: (3,299)
Posts: 1
6/11/12 12:31 P

summer squash or spinach
can't decide

SparkPoints: (187,674)
Fitness Minutes: (177,869)
Posts: 9,753
6/11/12 12:55 A

In season berries - peak of freshness, they have the most nutrients.
bananas -easy to eat.
low fat string cheese

current weight: 238.0

238 221 204 187

170

SparkPoints: (25,975)
Fitness Minutes: (27,322)
Posts: 1,152
6/10/12 10:10 P

Best bang for my buck: I love oatmeal and steel cut oatmeal, so I wait until they are on sale at my whole foods market, and then I pounce! A couple weeks ago I was able to load up on steel cut for 50 cents a pound! I take a heated serving of that, and combine it with raisins (40 grams), roasted chopped almonds (28 grams), and a half cup of nonfat milk. It's super good tasting, good for you, and cheap. Can't wait 'til tomorrow morning!

Spark On!

Edited by: MCFHARPIST at: 6/11/2012 (18:35)

SparkPoints: (16,773)
Fitness Minutes: (6,984)
Posts: 798
6/10/12 9:55 P

Greek yogurt and strawberries.. Love it!!

Pounds lost: 19.0

0 7 14 21

28

SparkPoints: (7,820)
Fitness Minutes: (11,145)
Posts: 590
6/10/12 4:32 P

Celery! I know it's a cliche "diet food," but I just decided to clean out the fridge and have some veggies for a snack, and fixed myself 3 small carrots and 7 small celery stalks. I just plugged it into the tracker, and the carrots have 80 calories, while the celery has 20. 20 calories for 7 stalks!! I tend to think of veggies being similar, calorie-wise, but they definitely are not, and that's good to remember.

current weight: 0.0  under

5 2.5 0 -2.5

-5

SparkPoints: (117)
Fitness Minutes: (150)
Posts: 8
6/10/12 2:58 P

I love oatmeal for breakfast in the morning (plus some fruit). Oatmeal is low calorie, filling, and usually has a lot of vitamins as well!

Pounds lost: 2.5

0 11.25 22.5 33.75

45

SparkPoints: (419)
Fitness Minutes: (165)
Posts: 7
6/10/12 2:51 P

Kale. It's satisfyingly crunchy, packed with nutrients, keeps me full, and gives that "lots o' food" effect. It's awesome cooked with garlic, green beans, and carrots.

Lentil-tomato soup. The tomato soup stretches it out, and the lentils have protein to keep you full. Plus it's delicious while still feeling healthy, and you can spice it different ways to avoid boredom.

Eggs & spinach or eggs & kale. High protein, and the veggies add more nutrients and filling.

Almonds, pistachios, and other nuts. High in protein, filling, and healthy - as long as you can make yourself just eat a handful.

Pounds lost: 0.0

0 3.75 7.5 11.25

15

SparkPoints: (26,245)
Fitness Minutes: (20,715)
Posts: 1,544
6/10/12 12:13 P

I love strawberries. If you cut up the 12 large strawberries as allowed on SP's nutrition page, it's a large bowlful of sweetness. Great if you have a sugar craving. Oh, and if you can buy them straight from the feild, oh my...so sweet. My aunt calls them 'crack' they are so good.

current weight: 230.0

247 230.25 213.5 196.75

180

Posts: 59
6/10/12 11:51 A

Eggology egg whites. Great find. Tested, can be safely be used uncooked in a smoothie. Perfect for frittatas, etc.