Here's a list of some delicious basic super market food and personal recipes with very low fat and calories. Please note that I am just an ALLI diet plan customer just like you and I do not work for any of these product companies, nor am I a nutritionist or medical advisor, yada yada yada etcetera and so forth. I just wanted to share this stuff with y'all.

BLUE BONNET LIGHT (1 tbsn: 40 cal/4.5g fat) I checked 22 butter, margarine and spread labels and fond this to be the absolute lowest - and it tastes exactly like butter.

WALMART'S GREAT VALUE BRAND'S 90 CALORIE CEREAL BAR in various flavors (1 Bar: 90 cal/1g fat) Totally delicious! The strawberry and blueberry are especially good. Perfect for when you have the munchies.

KRAFT'S LIVE ACTIVE CHEWY GRANOLA BAR in various flavors (1 Bar: 140 cal/3g fat) Perfect for when you are on the go. Very tastey.

LITTLE DEBBIE'S FROSTED GINGERBREAD MEN (1 Man: 90 cal/3g fat) Yummy snack.

ROLD GOLD PRETZEL RODS  (3 Sticks: 110 cal/1g fat) Perfect when you can't have a cigerette, or when you want to nibble while relaxing or watching TV but want to avoid a bag of greasy chips. Sucking on a pretzel rod also helps curb hunger.

TOSTITOS BAKED SCOOPS CORN CHIPS (14 Chips:  120 cal/3g fat) The texture of SCOOPS adds to the pleasure of the taste, which helps you focus on taste and how much you are eating and helps avoid thoughtless scarfing. The scoops shape also makes it easier to eat with dips - especially salsa which is fat free or dips made with fat free sour cream.

LA MEXICANA SALSA (5 Tbsp: 25 cal/0g fat) This is great tasting FRESH salsa usually available in the supermarket refridgerator cases near produce section. NEVER buy the junk in a jar.

For perfect salsa make your own! It's extremely easy. Here's my own recipe. Simply mince 5 tomatoes, 1 medium yellow or white onion, 1 green bell pepper, 2 tbsp garlic powder, 1/2 bunch of minced fresh cilantro (or 1oz. cilantro flakes if you're lazy like me), 2 tbsp salt, 2 diced green jalepeno pepper (remove the seeds to make it milder), juice of one squeezed lemon. Mix together, cover, refridgerate overnight.   

MAKE YOUR OWN AWESOME LOW FAT/CAL PIZZA WITH MY RECIPE:

1 - 6.5oz box of JIFFY PIZZA CRUST MIX (1/5 pkg: 140 cal/2.5g fat) follow simple directons to make the crust.

USE FRESH SALSA INSTEAD OF TOMATO/PASTA/PIZZA SAUCE!!! It's fat free!! Choose from the salsas above. 

USE KRAFT FAT FREE SHREDDED MOZERELLA CHEESE (Yes, I said FAT FREE!!) In your store's cheese section. Tastes fantastic! You'll never use the fat stuff again!  

ADD YOUR TOPPINGS (any veggies - but follow your ALLI diet plan if you use meats!!!)

WALMART GREAT VALUE BRAND'S 100% EXTRA VIRGIN OLIVE OIL COOKING SPRAY (1/4 second spray: 0 cal/0g fat) That's right, no calories or fat. Never cook with butter, margarine or oils again! And it's inexpensive! Believe it or not, this particular spray also tastes good as a butter/margarine substitute on bread and hot veggies!

CAMPBELL'S CHUNKY HEALTHY REQUEST GRILLED CHICKEN & SAUSAGE GUMBO (1 cup/half can: 140 cal/2.5g fat). The competition has NOTHING on this! 

CAMPBELL'S CHUNKY CLASSIC CHICKEN NOODLE (1 cup/half can: 110 cal/2.5g fat) Delicious.

BREAKFAST CEREALS:

POST GRAPE NUTS CEREAL (1/2 cup: 200 cal/1g fat) Also has a whopping 7g fiber.

KASHI STRAWBERRY FIELDS CEREAL (1 cup: 120 cal/0g fat) Only 28 carbs! - Wait.... you HAVE been watching your carb intake, too, on your ALLI diet, right? 

QUAKER OATMEAL SQUARES CEREAL - HINT OF BROWN SUGAR (1 cup: 210 cal/2.5g fat) Awesome cereal. But beware of Quaker's granola cereals - very high in fat!

You should be eating berries in your ALLI diet, so throw some in your cereal. Try dried cranberries which are excellent for your body. Use with rice or almond milk (see below) which are super low on fat and available at Whole Foods and some Walmart Supermarkets, or use fat free hormone free milk - never use store brand milk because they are filled with hormones which wreaks havoc on your body (guys, have you been wondering why your pecs are a bit, uh, feminine? It's partly from the injected cow horomes you've been drinking and eating in dairy!).... it's worth the slightly higher price. If you've never considered the specialty milks before and always make a bee-line for the store brand, now's the time to check it out!!   

RICE DREAM BRAND RICE MILK - VANILLA (1 cup: 130 cal/2.5g fat) Tastey.

BLUE DIAMOND BRAND ALMOND BREEZE ALMOND MILK - VANILLA (1 cup: 90 cal/2.5g fat) Scrumpious!

WALMART GREAT VALUE BRAND FAT FREE CREAM CHEESE (1oz: 30 cal/0g fat) Besides use for the typical stuff, use it to replace Ricotta Cheese in Lasagna or stuffed pastas, spread it on pizza dough before adding sauce, put in container and microwave for 20 seconds to make soft and stir in mashed avacado or garlic powder to make a fat free dip - and use it to replace sour cream (which usually tastes nasty when fat free).

KRAFT FREE RANCH DRESSING (2 tbsp: 50 cal/0g fat) Delish! Also makes a great dip for carrots and celery and even crackers. Did you know that celery has NEGATIVE CALORIES!!!

ANY BRAND FAT FREE YOGART (typically 8oz is around 100 to 150 cal with no fat) Various flavors. Yoplait has 2LBS containers for around $2-$3. Add berries or fresh granola (in produce dept.). Good for your ALLI diet breakfast or snack.   

LENDER'S EGG BAGELS (1 bagel: 200 cal/2g fat) Use fat free cream cheese.

CORN TORTILLAS (1 tortilla: 125 cal/2g fat) Use fat free olive oil spray (see above) and put Kraft Fat Free shredded mozerella and cheddar cheeses between two tortillas and fry in a pan and lightly salt for an incredible casadia! Corn tortillas last a VERY long time in the fridge. 

WEIGHT WATCHERS SMART ONES CHOCOLATE CHIP COOKIE DOUGH SUNDAE (1 dessert: 170 cal/3g fat)

WEIGHT WATCHERS SMART ONES PEANUT BUTTER CUP SUNDAE (1 dessert: 170 cal/5g fat)

OMG!!! SOOO GOOD!! These both come in a two pack box in the fozen foods section.

LEAN CUISINE FRENCH BREAD PEPPERONI PIZZA (1 pizza: 290 cal/8g fat) Want a quick and healthy pizza without making it from scratch (as described above), this is perfect for lunch, or eat half for a snack. Microwaveable  toaster oven.

LEAN CUISINE BAKED CHICKEN w/CORNBREAD STUFFING & WHIPPED POTATOES (1 meal: 240 cal/4.5g fat)

LEAN CUISINE GRILLED CHICKEN & PENNE PASTA w/ VEGGIES IN GARLIC HERB SAUCE & CARMEL APPLE DESSERT (1 meal: 330 cal/4.5g fat) 

WEIGHT WATCHERS SMART ONES CHICKEN ENCHILADAS SUIZA w/SAUCE & SPANISH RICE (1 meal: 290 cal/5g fat)

HEALTHY CHOICE MUSHROOM GRAVY ROASTED CHICKEN w/ VEGGIE MEDLEY, MASHED POTATOES, & REAL PEACH CRISP (1meal: 250 cal/5g fat)

HORMEL COMPLEATS - SANTA FE STYLE CHICKEN WITH RICE, BLACKBEANS & FIRE ROASTED CORN (1 meal: 280 cal/4g fat) Cooks in 90 seconds!

HORMEL COMPLEATS - CHICKEN & DUMPLINGS (1 meal: 260 cal/8g fat) Cooks in 90 seconds!

My daily target is 1800 calories and 60g fat. From the list above, I had this delicious menu today:

BREAKFAST:

2 cups of QUAKER OATMEAL SQUARES BREAKFAST CEREAL - HINT OF BROWN SUGAR (1 cup: 210 cal/2.5g fat)

with 1 cup BLUE DIAMOND BRAND ALMOND BREEZE ALMOND MILK - VANILLA (1 cup: 90 cal/2.5g fat)

with a handful of dried cranberries

SNACK:

Two WALMART'S GREAT VALUE BRAND'S 90 CALORIE CEREAL BAR (1 Bar: 90 cal/1g fat)

LUNCH:

One HORMEL COMPLEATS - CHICKEN & DUMPLINGS (1 meal: 260 cal/8g fat)

SNACK:

One BANANA CREAME PIE FAT FREE YOGART (90 cal with no fat)  with 2 tbsp fresh granola mixed in

Three large ROLD GOLD PRETZEL RODS  (3 Sticks: 110 cal/1g fat)

DINNER:

Large serving of homemade stir fry of diced skinless chicken breast, fresh sliced onions, fresh green beans, 1 small can of water chestnuts, 2 dashes of tabasco sauce, small bag of frozen veggies, dash of vinegar, 1/4 cup water nd salt&pepper and spices inplace of oriental sauces (which I dislike)....totally fat free meal,

with one slice of wheat bread (15 cal/1g fat) with a spritz of WALMART GREAT VALUE BRAND'S 100% EXTRA VIRGIN OLIVE OIL SPRAY (1/4 second spray: 0 cal/0g fat)

Dessert:

WEIGHT WATCHERS SMART ONES PEANUT BUTTER CUP SUNDAE (1 dessert: 170 cal/5g fat)

LATE NIGHT SNACK:

One KRAFT'S LIVE ACTIVE CHEWY FRESH RASPBERRY CHOCOLATE DIPPED GRANOLA BAR (1 Bar: 140 cal/3g fat)

BEVERAGES THROUGHOUT THE DAY:

Bottled water

diet Pomogranite 7-UP (0 cal/0g fat),

diet cherry vanilla Dr. Pepper (0 cal/0g fat),

diet Seagram's Green Tea Ginger Ale (0 cal/0g fat)

With this large menu I still only had about 75% of my target fat and calories.

Hi...I am having the hardest time with dinners...How do you find all the calories to everything that you put into the dinner? My family had corn, potatoes and pot roast last night...I new the calories for the potatoes and corn (they came out of a box) but what about the meat? I am also having a hard time with cravings....the first few days of the diet I did great but it is starting to get harder...and I was wondering if you had any suggestions.

ravettoc:

Hi...I am having the hardest time with dinners...How do you find all the calories to everything that you put into the dinner? My family had corn, potatoes and pot roast last night...I new the calories for the potatoes and corn (they came out of a box) but what about the meat? I am also having a hard time with cravings....the first few days of the diet I did great but it is starting to get harder...and I was wondering if you had any suggestions.

I usually use this site for my calorie references. Just break it down by each ingredient. If it was a big pot prepared type of mean, calculate the calories for the entire portion that was prepared and then divide apropriate. (i.e. big pot of soup had 2400 calories and 60 grams of fat, I had about an 8th of it. 2400/ 8= 300 calories 60/8 a little over 7 grams of fat).

http://www.hungry-girl.com/ is an awesome site to find suggestions on food exchanges. Good luck!

ravettoc:

Hi...I am having the hardest time with dinners...How do you find all the calories to everything that you put into the dinner? My family had corn, potatoes and pot roast last night...I new the calories for the potatoes and corn (they came out of a box) but what about the meat? I am also having a hard time with cravings....the first few days of the diet I did great but it is starting to get harder...and I was wondering if you had any suggestions.

 I use www.fitday to keep track of calories in foods.  Another site that helps is www.calorieking.com You can enter the food you are looking for and find all the nutrient information.  It really helps to weigh and measure out portion sizes.  I use my digital scale every meal-  It takse only a few moments to use, and the more you do, the more you get use to it. 

If you're not feeling satisfied with your meals make sure:

 you are getting enough fat in the meal, -make sure it it how much you are allowed-  Fat will help make you feel fuller

rely more on complex carbs for your carb intake (ie 100% whole wheat bread, whole grains such as kamut, quinoa, brown rice) limit simple carbs such as in white flour, sugar, white rice etc.

Drink plenty of water at least one tall glass with every meal and snack. 

Stay away from diet soda (or regular) artifical sweetners can also trigger hunger responses and make you feel hungry even after you just ate.

Eat  raw veggies or veggie salad before every meal-  so long as you don't load it with cheese, eggs or meat, or heavy salad dressings-this is a great way to start your meal low cal.  I now do it resturant style and bring out the salad first.  It starts the digestion process starts filling me up, and by the time we get to the entree, I don't feel so hungry and have more control over my meal intake.  A low cal broth based soup works too.

Exercise before your meals-  even a short 10 min walk will help you eat less and feel more satisfied.

www.calorieking.com is a good resource to plug in foods and get the nutrional value

Hi Ravettoc,

Finding the exact calorie/fat of a home-made meal that didn't come out of a box, bag or can can be a bit difficult (and you often end up spending more time calculating it all than you do eating the dinner itself. The important thing is not to get too bogged down with it. Here's what I do. 

Write down in your Alli Daily Journal any foods you eat that come with a nutrient label, but for foods without a label, use your Alli Calorie & Fat Counter booklet that came with your starter kit to find the food you ate, like the pot roast. Remember that you may have to use a lot of guesstimations based on what you already know or the data you have access to. When you have no idea how many calories/fat a dinner contains, you'll simply have to remember how much of your target you have left for the day, make a guesstimation on what the dinner may have (pot roast is very fatty) and eat small portions. Alo remember, though you may suffer treatment effects, it's not the end of the world if you go over your daily target once in a while. Now, according to several guide books that I own, 5.5.oz of pot roast is approximately (225 cal/11g fat). That's a whole lotta fat for a very small chunk of meat (I like a man-sized meal, and 5.5oz is small to me). In the future, if you know something like this is fatty - but you're still hungry after eating such a small portion, try eating some more of the other stuff like the potatoes and carrots etc (but beware - potatoes are very good for you and all that - but they are extremely high in carbs - and it is carbs which make you fat the fastest. So, pigging out on potatoes just because they are no fat and low cal is not wise).

Many times you are going to have to use your best judgement on what you eat because you won't always have a nutrition list. And it won't be that hard. If you look at the list of things I ate the other day (above) you'll see that I ate tons of stuff but was still far below my target. So if you eat smartly throughout the day, you won't have to worry too much about those meals you have no label for. When you are unsure, eat small portions. And when you go out to a restaurant (where you'll eat more cal/fat that you would ever imagine is in your food), eat only half and then take the rest home. 

For example, last night my "Better Half" made a delicious dinner of baked boneless/skinless chicken breast topped with herbs & spices and white cooking cheese (looks like mozzerella), single portion of tater tots, and fresh green beans, with a slice of wheat grain bread and tbsn of Blue Bonnet Light margarine spread. Here's a couple picture of it that I took last night:

Now, while I'm sure that if I spent enough time and research I could have figured out what the cal/fat was in all of that, but honestly, that just ends up frustrating and spoiling the meal. After eating right all day, by dinner time I still had 45% of my daily target to go, and so I knew I had a lot of leeway. So I used my best judgement and exerience. I knew the tater tots, Blue Bonnet Light, and the cheese on the chicken would have fat, so a limited amount would be ok. The cal/fat on green beans was negligble, so I didn't worry about that. One slice of bread, though a high cal and carb staple, was also insignicant. 

So I did a little sum in my head using a ruff estimate from experience, and a quick look up a fre things in the Alli Calorie & Fat Counter and I got this: Chicken breast (4oz: 190 cal/4g fat), cheese (2oz: 90 cal/2g fat), green beans (1/2 cup 25 cal/0g fat), tater tots (11 pieces: 180 cal/8g fat), Blue Bonnet Light (1 tbsp: 40 cal/4.5g fat), wheat bread (1 slice: 110 cal/1g fat),

for a grand APPROXIMATE total of (635 cal/19.5g fat)

Since, according to my Alli Daily Journal, I had only eaten (610 cal/6g fat) in my breakfast, lunch, sancks and drinks, and my daiy target is (1800 cal/60g fat), I still had (1190 cal/54g fat) to work with; so this GUESSTIMATED chicken dinner fit well with cal/fat to spare. HOWEVER, My MEAL tagret only calls for 19 fat, so I went over just a tiny bit here. That wouldn't be too bad, but for some this might cause treatment effects.

Basically, just use common sense, limit your portions (you can munch on other stuff with low or no cal/fat later!), and with your general knowlege of the health quality of specific foods, you hould be abe to make a pretty good guess abut whether (or how much) you should eat. In fact, that ability is our ultimate goal as Alli customers. We want to lose our weight AND teach ourselves the proper way to eat for the rest of our lives, so that we will one day be able to eat without needing guide books, pills, and fat counters. GlaxoSmithKline & Alli do not want you to be addicted to their pills for your whole life; they want you to get healthy and stay healthy.

Good luck to you.    

Here's my menu for today. There's a few new  thigs here that's not on my list above.

This menu is (1775 calories/32.4g fat)

BREAKFAST:

1 ALLI PILL

QUAKER OATMEAL SQUARES CEREAL - HINT OF BROWN SUGAR (2 cups: 210 cal/2.5g fat)

OVER THE MOON HORMONE FREE MILK (1 cup: 130 cal/0g fat)

LENDER'S ONION BAGEL (1 bagel: 200 cal/2g fat)

WALMART GREAT VALUE BRAND FAT FREE CREAM CHEESE (1oz: 30 cal/0g fat)

LUNCH:

1 ALLI PILL

LENDER'S ONION BAGEL (1 bagel: 200 cal/2g fat)

WALMART GREAT VALUE BRAND FAT FREE CREAM CHEESE (1oz: 30 cal/0g fat)

BANANA (1 medium: 105 cal/0.4g fat)

SNACK:

KLONDIKE SLIM A BEAR ICE CREAM SANDWICH (1 sandwich: 100 cal/1.5g fat)

DINNER:

1 ALLI PILL

MAMA'S HOUSE CHEESE TORTELLINIS (1 cup: 380 cal/10g fat)

HOMEMADE MARINARA SAUCE (30 cal/0oz fat)

WHEAT PADINHA ROLL (1 roll: 130 cal/0g fat) 

And a variety of diet drinks and bottled water.

DON'T FORGET TO TAKE YOUR MULTIVITAMIN EVERY NIGHT AT LEAST TWO HOURS AFTER YOUR LAST ALLI PILL - REMEMBER, ALLI PREVENTS THE BODY'S ABILITY TO ABSORB SOME VITAL FAT-BASED NUTRIENTS AND YOU MUST SUPLIMENT WITH A MULTIVITAMIN!!

Till tomorrow's menu....

Ok, here's my meal menu for today (Saturday).

The totals for this menu are (1555 cal/14.9g fat).

BREAKFAST:

FAT FREE BOSTON CREAM PIE YOGART (8oz: 100 cal/0g fat)

BANANA (1 medium: 105 cal/0.4g fat)

LENDER'S ONION BAGEL (1 bagel: 200 cal/2g fat)

WALMART GREAT VALUE BRAND FAT FREE CREAM CHEESE (1oz: 30 cal/0g fat)

MCCORMICK SALAD SUPREME SEASONING (0 cal/0g fat) This is one of the best kept seasoning secrets in the world! I put it on nearly everything. It especialy livens up bagels with cream cheese.

SNACK:

WALMART'S GREAT VALUE BRAND'S 90 CALORIE CEREAL BAR in various flavors (1 Bar: 90 cal/1g fat)

LUNCH:

LEAN CUISINE CHICKEN ENCHILADA SUIZA w/SAUCE & SPANISH RICE (1 meal: 270 cal/4.5g fat)

SNACK:

ROLD GOLD PRETZEL RODS  (3 Sticks: 110 cal/1g fat)

DINNER:

This picture does not do this meal justice. It was gorgeous and totally delicous.

LEAN BEEF POT ROAST (5.5oz: 210 cal/5g fat) cooked in water with sea salt and crushed black pepper - NOTE: never ever cook meat in milk, especially cow or lamb products. 

BAKED RED POTATO (6oz potato: 186 cal/0g fat)

STEAMED CARROTS (3 stalks: 25 cal/0.4g fat)

Instead of using butter or margarine for the meat, potato and carrots, I used the natural juices from the pot roast. 

Drinks included diet soda (0 cal/0g fat) and bottled water.

My brother and his family will be coming over for dinner, so check back tomorrow to see my next great menu I'll be cooking up for us.

Hi all!  Just wanted to share a recipe with you.  It's hard to find asian inspired food that doesn't have a ton of either fat, sodium, msg or tastelessness.  I just made 4 pre-portioned servings this morning for the upcoming week of a modified Sweet & Sour chicken & rice.  It may not be enough bulk for others, but it's a great portion for me.  If you guys are interested in any of my other recipes (I love to experiment and they usually turn out good), just let me know..  I have one for an awesome chicken salad just ready to stuff into a whole wheat pita!  Yum!

Sweet & Sour Sauce for the Chicken dish (don't freak out at the initial calories...it's divided into servings)

3/4 c brown sugar (633 cal-0 fat) // 1/4 c cornstarch (70 cal-0 fat) // 1-1/2 c Pineapple Juice (197 cal-0 fat) //  1/4 c apple cider vinegar (13 cal-0 fat) // 2 t reduced sodium soy sauce (11 cal-0 fat).  THIS RECIPE MAKES 2 CUPS OF SAUCE, TO BE DIVIDED BY 4 FOR 1/2 CUP PORTIONS TO POUR OVER THE FOLLOWING (MIX THE BROWN SUGAR AND CORNSTARCH FIRST, THAT WAY WHEN YOU PUT YOUR LIQUIDS IN, THE CORNSTARCH WILL DISSOLVE WITHOUT LUMPS.  Now that you have it all in a saucepan, heat over med high heat, stirring frequently to eliminate 'bottom buildup'.  Once it turns translucent and is at the beginning of a boil, it'll be thick and is ready to come off the burner.  Let it cool and divide into 4 small plastic containers to reheat & pour over other part of this recipe.  Each serving should be about 206 calories with no fat.

In separate 2cup size refrigerator/freezer bowls, Put in the bottom about a half cup of cooked brown rice.  On top of that, layer 1/2 cup steamed green beans, 1/4 cup steamed carrots (I lightly steam mine because I like them crunchy), 1/4 c juice packed/drained pineapple tidbits, then 2 oz of grilled chicken.  Then put in either fridge or freezer.  They're ready to just nuke to heat along with heating the sauce, then pour sauce over your rice/chicken/veggie/fruit medley!  It's pretty good!

This thread is FANTISTIC….Thanks for posting all these great ideas.  You saved me a lot of time.  Thanks a bunch.

 The website was helpful thanks

I love your quote at the end of your message

 Great Info! Thanks.

I eat Progessivo soups(120 cal, 0fat) They have alot of sodium in them but I limit my sodium intake to 2400mg a day to balance that. Also, I found at sams club fiber one blueberry muffins(130cal,4g of fat). I love them!

 this is awesome, thanks for sharing!

bumb!!

OMG  - I should read this when I'm NOT hungry and waiting for lunch to come.....24 more minutes......time to make my salad - then I'll look this up again!

List looks good - I've found lower fat/cal tortilla chips @Stop & Shop - their brand - really good too and MUCH less salt!