Wednesday, March 19, 2014

MSPI Food list

Since my MSPI post is so popular, I checked in on my emails from the Milkworks group that get filtered away to a folder so they don't clog up my inbox. I found that the lovely ladies there had created a food list which is very helpful to those struggling to adjust to a new diet. Thank you so much to whomever took the time to write this up. I hope it also helps those of you out there that come here looking for more information. I believe this list should be milk and soy free. This is by no means exhaustive, you will find many other things in your grocery store by reading labels, but it's a good start!

**This list is also a year old so be sure to double check ingredients**

Breads:
Orowheat 100% whole wheat bread
Orowheat 100% whole-wheat hamburger buns
Squirrely Sprouted Wheat Bread
Mission whole-wheat tortillas
Old El Paso Taco Shells
Van's Organic Blueberry Waffles
Healthy Harvest pasta and most other pastas
MultiGrain Flatout Tortillas
Rudi's Organic Bakers 7 Grain Bread
* Most varieties of Orowheat breads are safe.

Crackers:
Honey Maid Graham Crackers
Triscuits
Wheat Thins
My Family Farm organic whole-wheat crackers
Pretzels - many varieties, try Snyders of Hanover and Rold Gold

Cereals:
Barbara's Shredded Oats
Honey Nut Cheerios
Cheerios
Quaker's Oatmeal Breakfast Cookies
Wal-Mart's Great Value Apple Cinnamon Oatmeal
Wal-Mart's Great Value Nature's Grain Cereal
Life Cereal, Cinnamon
Life Cereal, Honey Graham
Life Cereal, Original
Wal-Mart's Great Value Raisin Bran
Cascadian Farms Organic Cinnamon Raisin Granola
Post Raisin Bran
Kix
Organic Wheatabix
Instant Quaker Oatmeal

Snacks/Sweets:
Act II Kettle Corn Popcorn
Kitty Cat Cookies from Trader Joe's
Two-Bite brownies by Homestyle
Wal-Mart's Great Value semi-sweet chocolate chips
Lindt dark chocolate bar
Baker's brand semi-sweet chocolate chunks
Dunkin Hines white frosting and cake mix (several other varieties also
ok)
Duncan Hines brownie mixes, several varieties
Dad's cookies, several varieties
Oreos, original
Rice dream ice cream (available at health food stores)
Purdy's dark chocolate
Twizzler's licorice
Newman's Own Organic Dark Chocolate
Wal-Mart's Great Value plain and barbecue chips
*The health food store carries several different brands of cake mixes
that are milk and soy free. =20

Meat/proteins:
Old El Paso Refried Beans
Wal-Mart's Great Value fat-free refried beans
Bush's Vegetarian Baked Beans
Any dry bean, prepared per package instructions
Nuts: almonds, cashews, walnuts, pistachios, peanuts, etc.
Peanut butter - many national brands contain soy protein, check the
label of  'natural' or store brands
Eggs: fried, boiled, scrambled, etc.
Boar's head deli meats (all varieties but ham and turkey)
Mrs. Paul's fish filets and fish sticks
Tyson chicken nuggets
Applegate farms organic turkey dogs
Hummus
DiLusso Deli meats - all varieties
Quorn brand vegetarian sausages (also have a vegetarian chicken nugget
and burger crumbles)
Citterio proscuitto ham
Applegate Farms ham
Applegate Farms turkey
Applegate Farms turkey bologna
Trader Joe's Southwest Style Turkey Burgers
Amy's Kitchen California Burgers (vegetarian)
Ian's allergen -free chicken and fish sticks
Oscar Mayer Oven Roasted Turkey
Oscar Mayer Honey Roasted Turkey
Oscar Mayer Smoked Sausage
Shake and Bake Original Chicken
*Any other fresh prepared meat that has no added flavorings

Drinks:
Rice Dream Rice milk: plain, vanilla, or chocolate
Westsoy Rice milk: plain or vanilla
Almond breeze milk
Hemp Milk (great source of omega 3 fatty acids)
So Delicious Coconut Milk
*The health food store also carries oat milk, hazelnut milk, and mixed
grain milk as well as other brands of rice milk
Orange juice with added calcium
Any other fruits juices
Soda pop

Misc:
Betty Crocker Mashed Potato Mix
McCormick's Fajita Seasoning
Frozen Latkes from Trader Joe's
Smart Balance Light spread
Fleishmann's Light margarine
Avo Classic Guacamole=20
Alexia oven fries
Newman's Own Olive Oil and Vinegar Dressing
Wal-Mart's Great Value Thousand Island
Dorothy Lynch dressing
*Many brands of Italian, just check for cheese in it.
Chocolate Chip Teddy Grahams
Dried fruit
Fruit rollups
Amy's kitchen pizza roasted vegetable without cheese
Maggie's seasoning for flavoring stir-fries.  (Like a soy sauce, but
made with wheat rather than soy).
Mrs. Dash 10 min. marinade=20
KC Masterpiece barbecue sauce-several varieties are safe
*Or homemade barbecue sauce: ketchup, rice vinegar, onion powder, and
molasses
Ketchup
Mayonnaise-most brands
Miracle Whip
Mustard
Make white sauce/gravy with raw cashews: 1 part raw cashews with two
parts water blend for 2-3 minutes, will thicken in pan as it warms. Add
meat or veggies and flavorings.
Coconut Milk and Rice Milk Yogurt available at the Health food store. =20


Meal Ideas:
Breakfast:
Cold or hot cereal, fruit, toast with peanut butter, fried or scrambled
eggs, fried sliced ham, biscuits and gravy (see above gravy recipe),
homemade waffles or pancakes made with rice milk, fried potatoes, fruit
smoothies made with frozen fruit and rice milk

Lunch:
Pork chops seared in olive oil and then simmered in chicken broth,
homemade hamburgers, homemade chicken, egg salad sandwiches, sandwich
made with deli meats listed above, bean burritos or tacos

Dinner:
Marinated chicken or fish, potatoes or sweet potatoes, salmon burgers,
fajitas with beef strips and veggies,  Veggie sandwich with hummus for
protein, Roasted chicken, turkey meatloaf (Empire Kosher), grilled
meat/vegetables

*Get in the habit of reading labels on everything and you will find more
that you can eat.  Also, this will assure that the ingredients on your
favorite brands haven't changed.  Searching on the internet under
"soy-free" or "dairy-free" will also help you to find some other
options.

2 comments:

Legit Online Surveys For Money said...

Wow thank you for taking the time compiling the list. It's quite helpful.


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Helen from the best cash paying surveys blog

Anonymous said...

Jess, please revise your list - many (many) of these items do indeed include milk and soy ingredients. Your blog is the first to come up in a google search for 'MSPI food,' so an updated version would be helpful for mamas seeking correct info on a MSPI approved diet!