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
Reddi-Wip Original Whipped Light Cream
Real cream and no hydrogenated oils. Per 2 Tbsp: 15 cal, 1 g fat (0.5 g sat), 0 mg sodium, 1 g carbs, 0 g fiber, 0 g protein.
Oikos Organic Plain Greek Yogurt
Fat-free yet creamy, this calcium-rich treat has more protein than “regular” yogurt. Bonus: Less lactose makes it easier to digest. And unlike other yogurts, it’s not a sugary dessert disguised as health food. Per container: 90 cal, 0 g fat, 6 g carbs, 6 g sugar, 15 g protein.
Brown Cow with Fruit & Whole Grains Yogurt
Vitamin E-rich flax and sunflower seeds lend a nice crunch to a creamy morning meal. Per 6 oz (blueberry): 150 cal, 2.5 g fat (1.5 g sat), 120 mg sodium, 26 carbs, 1 g fiber, 7 g protein.
Stonyfield Farm Organic Fat Free Yogurt (Plain)
Stonyfield adheres to earth-friendly organic standards. And no fruit on the bottom means no candy bar’s worth of sugar. Per 6 oz: 80 cal, 0 g fat, 125 mg sodium 12 carbs, 0 g fiber, 8 g protein.
Lifeway Lowfat Kefir Cultured Milk Smoothie
Like yogurt, kefir is stacked with friendly probiotic bacteria, found to help everything from yeast infections to aching bellies. But even with all the good stuff, it tastes like a milkshake. Per cup (peach): 174 cal, 2 g fat (1.5 g sat), 125 mg sodium, 25 g carbs, 3 g fiber, 14 g protein.
Sorrento Plus String Cheese with Omega-3
The portable, protein-rich snack now has DHA and EPA, the types of omega-3s found to protect against heart disease, stroke, and memory loss. Per stick: 80 cal, 6 g fat (3 g sat), 190 mg sodium, 1 g carbs, 0 g fiber, 7 g protein.
Cabot 50% Reduced Fat Sharp Cheddar
Has a nice bite, but its best feature is how well it melts: Unlike other low-fat cheeses, which can get gunky under heat, this cheddar stays smooth. Per 1 oz: 70 cal, 4.5 g fat (3 g sat), 170 mg sodium, <1 g carbs, 0 g fiber, 8 g protein.
Alpine Lace 25% Reduced Sodium Muenster Cheese
This mild, versatile fromage packs a healthy dose of calcium and protein. Per slice: 80 cal, 7 g fat (4.5 g sat), 105 mg sodium, 0 g carbs, 0 g fiber, 5 g protein.
Source: http://www.womenshealthmag.com/nutrition/premium-packaged-foods?cat=9781&tip=9970