The YOU: On a Diet Shopping List

From Drs. Oz and Roizen's YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management, this breakfast blaster is a power-packed way to start your day. Click here to purchase your copy of YOU:

On A Diet.Inside Aisles: Grains

  • 1 box cold oat cereal (Cheerios)
  • 1 package 100 percent whole wheat or 100 percent whole grain English muffins (try to find a brand without sugar, honey, or high-fructose corn syrup added)
  • One 12-inch or 10-ounce prepared thin 100 percent whole grain pizza crust
  • 1 box short- grain brown rice
  • 1 box 100 percent whole wheat rigatoni or linguine pasta
  • 1 box steel- cut oatmeal
  • 1 bag small 100 percent whole wheat pitas
  • 1 bag 100 percent whole wheat tortillas
  • 1 jar (1-5 pounds) of chia seeds

Inside Aisles: Canned/Jarred Items

  • 2 quarts (8 cups) low- salt vegetable or chicken stock or broth
  • 1 can (15 or 16 ounces) white beans
  • 2 cans (141/2 ounces each) stewed tomatoes
  • 1 can whole, crushed, or diced tomatoes
  • 16 ounces tomato sauce (with olive or canola oil and less than
  • 4 grams of sugar per 1/2 cup)
  • 1 jar kalamata olives, halved
  • 1 jar olive relish or tapenade
  • 1 can sun dried tomato bits or finely chopped sundried tomatoes (not in oil)
  • 2 cans unsweetened peaches or tangerines
  • 1 small can jalapeno peppers
  • 1 jar popping corn (enough to make 8 cups)
  • 1 jar unsweetened apple juice or cider (preferably organic)
  • 1 jar apple butter (keep in fridge)
  • 1 jar all- natural peanut butter (no trans fat, no added sugar or fructose)

Inside Aisles: Dried Fruits and Nuts

  • 1 bag raw walnuts (at least 8 ounces)
  • 1 bag raw hazelnuts (at least 4 ounces)
  • 1 bag raw almonds (at least 4 ounces)
  • 1 bag slivered almonds (at least 1/4 cup)
  • 1 bag dried cranberries (at least 3/4 cup)
  • 1 bag dried apricots
  • 1 package chopped pistachios (enough for 11/2 tablespoons)

Staple Condiments/Spices:

Buy these or make sure you have them in your pantry. Refill as needed.


  • Olive oil
  • Canola oil or canola oil fortified with DHA
  • Salt
  • Pepper
  • Fresh garlic
  • Low- sodium soy sauce
  • Balsamic vinegar
  • Wine vinegar
  • Maple syrup (look for a brand that doesn't have high-fructose corn syrup listed in the first four ingredients)
  • Marinara sauce or other red tomato sauce
  • Dijon mustard
  • Hot red pepper sauce
  • Pam spray- on canola oil
  • Nutmeg
  • Cinnamon
  • Your favorite coffee or tea
  • Dark chocolate bar with at least 70 percent cocoa, or 1 small bag mini semisweet all-cocoa chocolate chips (not milk)

Refrigerated Items

  • 1 half gallon skim milk or low- fat soy milk fortified with calcium and vitamin D
  • 1 quart 100 percent orange or grapefruit juice with pulp, fortified with calcium, magnesium, and vitamin D
  • 1 1/2 cups (6 ounces) crumbled farmer cheese
  • 6 eggs
  • 1 bag finely shredded part- skim mozzarella cheese (enough for 2 ounces)
  • 8 (4-ounce) containers of probiotic low- fat yogurt

Chicken/Turkey/Fish

  • 2 bone- in chicken thighs without skin
  • 2 skinless, boneless chicken breast halves (about 4 ounces each)
  • 12 ounces sliced cooked salmon (or white turkey or chicken from deli)
  • 8 ounces skinless salmon fillets (or skinless chicken or turkey breasts)
  • 1 whole fish (trout, orata, or branzini, about 4 ounces per serving; we prefer trout as it's the only fish in the United States other than salmon to still contain "fish fats," or DHA)

Frozen Food

  • 1 box Boca Spicy Chik'n Patties
  • 1 bag frozen unsweetened blueberries
  • 1 bag frozen unsweetened raspberries
  • 1 small container nonfat or low- fat vanilla frozen yogurt
  • Health Food Aisle or Health Food Store
  • Soy protein (like Nature's Plus Spiru- Tein)
  • Psyllium
  • Flaxseed

Other

  • 1 bottle white wine

Produce Area (shop last)

Wild Card: If you especially like particular fruits or vegetables, buy them in whatever quantities you want and eat them as substitutions or additions to your recipes (especially in season).

  • 3 (10-ounce bags) of salad mix (classic romaine or other mixed- green salad)
  • 10 cups mixed mesclun or spring greens
  • 1 pound cut- up stir- fry veggies (asparagus, broccoli, cauliflower, mushrooms, multicolored bell
  • peppers, red and white onions, zucchini)
  • Sliced carrots, apples, broccoli and/or celery in a package
  • 2 pounds other veggies (your choice) to saute, dip, mix into omelets, chop into salads
  • 5 small apples (Jonagold or Ambrosia)
  • 2 small plums
  • 3 tomatoes
  • 1 bunch of carrots
  • 1 bunch bananas
  • 2 red bell peppers
  • 1 yellow or orange bell pepper
  • 1 small head cabbage
  • 1 cup thin green beans
  • 1 pound asparagus spears
  • 1 small eggplant
  • 3 shallots
  • 3 medium yellow onions
  • 1 red onion
  • 1 small bunch green onions
  • 1 small dried ancho or pasilla chili pepper
  • 1 large russet baking potato
  • 1 bunch each fresh parsley, basil, rosemary, thyme (or lemon thyme), chives, oregano, and chervil
  • 1 piece ginger
  • 1 lime
  • 1 avocado
  • 1 small basket fresh raspberries (if available; if not, substitute frozen)
  • 1 small basket fresh blueberries (if available; if not, substitute frozen)

Is This the Key to Ultimate Hydration?

See how electrolytes work in your body.

Is This the Key to Ultimate Hydration?

Whether you're trying to stay hydrated for your workout routine or rehabilitation, recovery and hydration is so important to keeping your body performing like it should. So how do you make sure that happens? You need electrolytes — the minerals that give electrical power to your body. What the video below to see how they get to work inside your body and how you seamlessly add them to your day.

Presented by USANA.