Lillien - Hungry girl supermarket survival: aisle by aisle, HG-style!

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Table of Contents

Id like to thank the HG staffers, who worked insanely hard on this incredibly helpful shopping guide

Jamie Goldberg

Dana DeRuyck

Samantha Oliver

Lynn Bettencourt

Callie Pegadiotes

Lisa Friedman

Michelle Ferrand

Melissa Klotz

Amanda Pisani

and the best book designer of all time

Elizabeth Hodson

The following enjoyable people also deserve credit

In alphabetical order:

Jeff Becker, Jen Enderlin, Tom Fineman, John Karle, Alison Kreuch, Neeti Madan, John Murphy, Jack Pullan, Matthew Shear, Bill Stankey, Anne Marie Tallberg, and John Vaccaro.

And special thanks to

My amazing husband, Daniel Schneider; my wonderful parents, Florence & Maurice Lillien; Meri Lillien; Jay Lillien; and the entire Lillien & Schneider families.

Hungry Girl:
Recipes and Survival Strategies for
Guilt-Free Eating in the Real World

Hungry Girl 200 Under 200:
200 Recipes Under 200 Calories

Hungry Girl 1-2-3:
The Easiest, Most Delicious,
Guilt-Free Recipes on the Planet

Hungry Girl Happy Hour:
75 Recipes for Amazingly Fantastic
Guilt-Free Cocktails & Party Foods

Hungry Girl 300 Under 300:
300 Breakfast, Lunch & Dinner
Dishes Under 300 Calories

Hungry Girl Chew the Right Thing:
Supreme Makeovers for 50 Foods You Crave
(recipe cards)

Hungry Girl:
The Official Survival Guides:
Tips & Tricks for Guilt-Free Eating
(audio book)

The authors references to various brand-name products and services are for informational purposes only and are not intended to suggest endorsement or sponsorship of the author or her book by any company, organization, or owner of any brand.

YOUR AT-A-GLANCE GUIDE TO CREATING OODLES OF DELICIOUS GUILT-FREE MEALS AND SIPS!

BURGER ESSENTIALS

Burgers

Meatless hamburger-style or veggie-burger patties with 100 calories or less

Breaded-chicken-style soy patties (Boca, Morningstar Farms)

Large portabella mushrooms (the original vegetarian burger swap!)

Lean turkey burger patties (Jennie-O, Butterball)

Extra-lean ground beef (about 96% lean)

Lean ground turkey (about 93% lean)

Buns

Light and high-fiber buns

100-calorie flat sandwich buns

Light English muffins

Lettuce leaves (for low-carb burgers!)

Light bread (45 calories per slice)

Large high-fiber flour tortillas with about 110 calories each

Condiments

Ketchup

Assorted mustards

Hellmanns/Best Foods Dijonnaise

Light, reduced-fat, or fat-free mayo

BBQ sauce with about 45 calories per serving

Hot sauce

Thick teriyaki marinade with 30 or fewer calories per tablespoon

Salsa

Toppings

Fat-free and reduced-fat cheese slices

The Laughing Cow Light cheese wedges

Lettuce leaves

Onion

Tomatoes (big tomato = big slices)

Avocado (use sparingly!)

Pickle chips

Jarred roasted red peppers

Jarred jalapeo slices

Canned pineapple rings packed in juice (AMAZING grilled!)

Center-cut bacon or turkey bacon

Spices (for seasoning raw ground meat!)

PASTA ESSENTIALS

Sauces

Canned crushed tomatoes

Franks RedHot Original Cayenne Pepper Sauce (just a little adds an extra kick!)

Amys Organic Chunky Tomato Bisque

The Laughing Cow Light Creamy Swiss cheese wedges with fat-free sour cream (great Alfredo sauce swap!)

Frozen broccoli in cheese sauce (toss with noodles for a guilt-free mac & cheese swap!)

Reduced-fat Parmesan-style grated topping

Noodles & Noodle Swaps

House Foods Tofu Shirataki Noodle Substitute (best in creamy sauces)

Whole-wheat pasta

Spaghetti squash

Zucchini (thinly slice into ribbons and add to fettuccine!)

Broccoli cole slaw (just stir-fry until limp, and toss with red sauce)

COFFEE DRINK ESSENTIALS

Coffee

Ground or whole coffee beans (brew your coffee extra-strong if youre icing it!)

Instant coffee granules (for cold drinks, dissolve in a small amount of hot liquid first!)

Milk & Creamers

Unsweetened Vanilla Almond Breeze (for making the most guilt-free lattes EVER)

Light vanilla soymilk

Sugar-free/fat-free flavored powdered creamers

Sweeteners & Syrups

No-calorie sweetener packets, like Splenda or Truvia (or your reduced-calorie sweetener of choice)

Sugar-free calorie-free flavored syrups (like Torani Sugar Free!)

Other Items

Unsweetened cocoa powder

Hot cocoa packets with around 25 calories each

Fat Free Reddi-wip

Light/fat-free caramel dip (frequently found in the produce section)

Light/sugar-free chocolate syrup

Extracts (vanilla, almond, coconut, peppermint, etc.)

Mini semi-sweet chocolate chips (melted into hot coffee, they really boost a DIY mocha!)

Bendy straws (a must!)

PIZZA ESSENTIALS

Sauce Options

Jarred pizza sauce

Canned crushed tomatoes (seasoned if available)

Canned tomato sauce

Canned low-fat chunky tomato soup (like Amys Organic Chunky Tomato Bisque)

The Laughing Cow Light cheese wedges (white pizza!)

BBQ sauce (BBQ chicken pizza!)

Salsa or taco sauce (Mexican pizza!)

Pizza Bottom Options

Large high-fiber flour tortillas with about 110 calories each

Light English muffins (split em and make mini pizzas)

Light/high-fiber pitas

100-calorie flat sandwich buns (like English muffin pizzas, but larger!)

Pillsbury Classic Pizza Crust dough

Portabella mushrooms

Bell peppers (the bigger the better)

Eggplant (top large slabs of eggplant like a pizza; youll have to eat em with a fork though)

Chicken breast (pound it thin, cook, then top it like a pizza!)

Fat-free egg substitute (cook flat in a skillet without stirring, and then top it like a pizza!)

Cheese Options

Light string cheese (pull into strings and chop; or put in a blender and blitz!)

Shredded fat-free/part-skim mozzarella cheese

Reduced-fat Parmesan-style grated topping

Other fat-free/reduced-fat cheeses (American for a cheeseburger pizza, pepper jack for a southwestern pizza!)

Toppings

Thinly sliced fresh veggies

Turkey pepperoni

Ground-beef-style soy crumbles (by Morningstar Farms or Boca)

Canadian bacon

Turkey bacon or center-cut bacon (cooked and chopped or crumbled)

Soy chorizo (SO much flavor, and SO much less fat than the real thing)

Canned sliced olives

Jarred sliced jalapeos (if you like it hot!)

Hot sauce

Spices (garlic powder, onion powder, crushed red pepper, Italian seasoning)

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