Adam Levey
Use this holy grail of a grocery list to toss together speedy, low-cost meals that satisfy cravings, help prevent heart disease and cancer, build muscle and bone, and help you stay on friendly terms with the bathroom scale
Friendship All Natural Lowfat Whipped Cottage Cheese
Frapping cottage cheese makes the usual curds smooth and thick–so it’s a perfect cream cheese sub. Top it with fruit or a touch of honey. Per 1/2 cup: 90 cal, 1 g fat (0.5 g sat), 360 mg sodium, 3 g carbs, 0 g fiber, 16 g protein.
Friendship All Natural Farmer Cheese A smooth spread with more calcium than Philly–and about half the fat and calories. Per 2 Tbsp: 50 cal, 2.5 g fat (1.5 g sat), 120 mg sodium, 0 g carbs, 0 g fiber, 5 g protein.
Silk SoyMilk Plus Fiber
One glass nets you 30 percent of your calcium and around 20 percent of your daily fiber quota. Per cup: 100 cal, 3.5 g fat (0.5 g sat), 95 mg sodium, 14 g carbs, 5 g fiber, 6 g protein.
Farmland Dairies Skim Plus Milk
Richer, fat-free moo juice with extra calcium and protein. Per cup: 110 cal, 0 g fat, 170 mg sodium, 17 g carbs, 0 g fiber, 11 g protein.
Gold Circle Farms DHA Omega-3 Eggs
A two-egg omelet made with these gives you as much brain-saving DHA as a three-ounce serving of salmon. Per egg: 70 cal, 4.5 g fat (1.5 g sat), 65 mg sodium, <1 g carbs, 0 g fiber, 6 g protein.
Eggology 100% Egg Whites
Pure egg whites–no chemicals, colorings, or preservatives. Per 1/2 cup: 60 cal, 0 g fat, 200 mg sodium, 0 g carbs, 0 g fiber, 13 g protein.
Friendship Nonfat Sour Cream
A healthier potato topper that’s only a teeny bit less creamy than the real thing. Per 2 Tbsp: 25 cal, 0 g fat, 20 mg sodium, 4 g carbs, 0 g fiber, 2 g protein.
Smart Balance Light Buttery Spread with Flax Oil
Trans fatfree flax oil adds vitamins A and E to a sweet butter sub. Per Tbsp: 50 cal, 5 g fat (1.5 g sat), 90 mg sodium, 0 g carbs, 0 g fiber, 0 g protein.
Source: http://www.womenshealthmag.com/nutrition/premium-packaged-foods?cat=9781&tip=9986