A4 h mealplan_final

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  • 1. Monthly Meal PlanThis Appetite for Health meal plan is developed day as intended to ensure that you get all the Daily To-Dos:by registered dietitians to help you lose or essential nutrients and recommended servings • Honor your hunger: Use our hunger scalemaintain a healthy weight.The meal plan is from each food group, our breakfast, lunch and to gauge your hunger both before and afterdesigned to divide daily calories into three meals dinner options are about 400 calories, so you can eating your meals and snacks. Keeping yourand two snacks to maintain energy and help mix-and-match meals as needed. hunger within the recommended rangecontrol hunger and cravings. The meal plans total 1600 calories, an amount will help you stick with a calorie-controlled We tell you exactly what you should eat for that most women will lose about a pound per programbreakfast, lunch, dinner and snacks and include week. After a week following this plan, if you • Water: Strive to drink half your body weightmany of our favorite quick and easy recipes. have not lost weight, simply remove one or in fluid oz of water every day.We’ve also included a weekly grocery list and both snacks, to reduce the plan to 1400 or 1200 • Enjoy coffee, tea or other calorie-freemaster grocery list of staples that every healthy calories. If you are losing weight too rapidly (e.g. beverages at your meals and with snacks. Limitkitchen needs. more than 2-3 lbs per week), add an extra 200 beverages containing no-calorie sweeteners While we recommend that you follow each calorie snack for a total of 1800 calories per day. to no more than 1 per day.Week 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 cup oatmeal with ½ 1 cup nonfat or lowfat 2 egg omelet (1 whole 1 cup whole grain cereal 1 cup cooked oatmeal or Protein Pancakes 1 egg and 2 egg whites cup skim milk, 1 Tbsp (1%) cottage cheese egg and 1 egg white) with 1 cup skim milk or 1 cup unsweetened whole Go to scrambled with raisins or dried cranberries 1 cup sliced cantaloupe or made with 1 tsp EVOO/ soy milk and grain cereal http://wp.me/p1zPLw-51U 1 Light Multi-Grain English and ½ medium banana, 1 piece fresh fruit canola oil or 2 tsp light 1 cup fresh berries or 1 1 cup skim or lowfat milk for recipe Muffin and 1 tsp almond BREAKFAST sliced spread, with spinach, small banana, sliced ½ medium or 1 small butter or 2 tsp light 1 slice whole wheat toast Top pancakes with ¼ cup mushrooms banana spread with 1 tsp almond butter nonfat or lowfat plain 1 Light Multi-Grain English Greek yogurt 8 oz low-sodium 100% and 1 tsp 100% fruit jam Muffin with 1 tsp butter vegetable juice or jelly and 2 tsp honey or 2 tsp light spread ¼ cup dried fruit mixed 4 whole grain crackers 1 Larabar or 2 Coconut 30 in-shell pistachios 12 oz nonfat or soy latte 12 oz nonfat or soy latte 8 oz nonfat or soy latte with 6 oz nonfat or lowfat with 2 tsp nut butter Date Bars or 1 cup skim or soy milk 1 piece fresh fruit SNACK plain Greek yogurt 6 oz nonfat Greek yogurt 1 cup skim milk or 6 oz nonfat or lowfat plain Greek yogurt 2 cups mixed greens, ½ 1 small (2 oz) whole Chicken Salad on Romaine Turkey Sandwich: 2 oz Chicken Burrito Bowl: Chicken Caesar Salad: Toss 1 cup lentil soup cup chickpeas, 1 Tbsp wheat pita filled with 1/4 Lettuce: Mix together 3 sliced turkey breast with 2 cups mixed greens 2 cups romaine lettuce 3 whole grain crackers sliced almonds, sliced cup hummus, leaf lettuce, oz diced cooked skinless 1 oz reduced-fat Swiss with 3 oz sliced, grilled, with 1 Tbsp light Caesar (i.e., Kavli Crispbreads or mushrooms, shredded chopped tomato, cucumber, chicken breast, mixed cheese, lettuce, tomatoes skinless chicken breast dressing, 3 oz grilled Melba Toast) carrots, sliced cucumber, carrots and onion with 2 tsp mayonnaise, and 1 tsp mayo/mustard with chopped tomatoes chicken breast strips, 2 cups tossed salad with LUNCH diced bell peppers with 2 1 piece fresh fruit 2 tsp honey mustard, ½ on 2 slices whole wheat and sliced onions, ½ cup minced bell pepper, sliced 2 tsp sunflower seeds and Tbsp light dressing cup grapes, sliced, diced or rye bread black beans and 3 slices grape tomatoes and 1 1 cup skim milk or 6 oz 1 Tbsp light dressing 4 pieces wheat melba onion and celery. Serve on 1 piece fresh fruit avocado with 2 Tbsp light Tbsp sunflower seeds nonfat or lowfat yogurt 1 cup mixed fruit toast romaine lettuce leaves Italian dressing 4 whole wheat melba 1 piece fresh fruit 1 piece fresh fruit toasts 6 oz nonfat or lowfat yogurt 1 piece fresh fruit 1 oz lowfat cheese with 8 oz low-sodium tomato 1 full graham cracker Fresh vegetables with 3 cups air-popped popcorn Fresh vegetables with 1 Larabar or 2 Coconut SNACK 1 hard-boiled egg or 100% vegetable juice (4 squares) with 2 tsp ¼ cup hummus 2 Tbsp hummus Date Bars nut butter 4 oz chicken breast 3 oz grilled or broiled Shrimp Stir-Fry: Marinate 3 Chicken and Asparagus 3 oz grilled seafood 2 slices thin crust veggie Burger and Sweet Potato grilled in 1 Tbsp prepared sirloin steak (prepared oz shrimp in 1 tsp sesame Stir-Fry: Stir-fry 3 oz (i.e., salmon, halibut, pizza Fries: 3 oz ground sirloin barbecue sauce with 1 with 1 tsp olive oil, salt, or olive oil with 2 tsp chicken tenders and 1 tuna, swordfish, shrimp) Tossed salad with 2 tsp (90% lean) on a light cup brown or wild rice pepper and garlic) fresh ginger and 1 tsp cup asparagus, cut into prepared with 2 tsp olive Light dressing whole wheat bun topped 1 cup roasted vegetables 1 cup quinoa or brown rice garlic, minced bite-sized pieces, with 2 oil and lemon with lettuce, tomato, in 2 tsp olive oil and 1 Stir-fry mixed vegetables tsp sesame oil 1 cup cooked brown or lettuce or arugula and 2 Asparagus, grilled or garlic clove, minced (such as bell pepper, Toward end of cooking wild rice slices avocado DINNER broiled, with 1 tsp olive oil and lemon broccoli florets, carrots, add minced garlic, fresh 1 cup cooked vegetables ½ of 1 medium sweet water chestnuts, onions grated ginger, and oyster potato (sliced into fries), and bamboo shoots) in 2 sauce tossed with 1 teaspoon tsp sesame or olive oil; 1 cup rice olive oil, salt, pepper, add shrimp toward end ground cumin and baked 1 cup nonfat or lowfat of cooking at 450 degrees F until pudding 1 cup cooked rice done
  • 2. Monthly Meal Plan: Week 2 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 2 hard boiled eggs with 1 cup nonfat Greek yogurt 1 cup whole grain cereal Hearty Egg Sandwich: ½ cup plain oatmeal Breakfast Smoothie: Egg Burrito: scrambled sautéed spinach and with ¼ cup blueberries with 1 Tbsp raisins and scramble 1 whole egg with ½ cup skim milk, Blend 1 cup skim milk, eggs cooked with 1 oz mushrooms in 1 tsp olive and ¼ cup lowfat granola 1 small sliced banana with with 1 egg white in a 1 sliced apple, 1 Tbsp 1 small banana, ¼ cup sprinkled reduced-fat oil and 1 cup skim milk skillet coated with cooking chopped walnuts and 1 strawberries, 1 Tbsp cheddar cheese, diced 1 slice whole grain toast spray tsp cinnamon peanut butter with 4 ice tomatoes, green peppers with 2 tsp all-natural fruit Serve on toasted Whole cubes until smooth and onionsBREAKFAST preserves Wheat English Muffin 1 toasted Whole Wheat Wrap in small whole 1 small apple and spread with 1/4 cup English Muffin spread with wheat flour or corn mashed avocado 1 Tbsp all natural fruit tortilla and serve with Top with 1 slice reduced- preserves 1 Tbsp reduced-fat sour fat cheddar cheese and cream or Greek yogurt tomato slices and salsa 2 Tbsp unsalted nuts with 1/3 cup hummus with ¾ cup lowfat cottage 1 cup nonfat Greek 1 slice whole wheat toast Cherry tomatoes and 1 oz 1 serving (22) almonds 2 Tbsp dried cranberries 1 cup raw veggies cheese with ½ cup yogurt with ½ cup sliced spread with 1 Tbsp all toasted pine nuts SNACK pineapple cubes strawberries natural fruit preserves and 1 piece reduced-fat string cheese Greek Salad: 1½ cup 1½ cups lentil soup with Open-Faced Tuna Sandwich Turkey Wrap: 3 oz lean, Herbed Cheese and Tomato Veggie BBQ Baja Burger Roast Beef Salad romaine lettuce, cucumber, ½-inch slice whole grain 3 oz can solid white low-sodium sliced turkey Sandwich: Place 6 oz Cook according to package Toss 1 ½ cups Boston tomatoes, black olives, 1 bread and 1 tsp light albacore tuna in water, breast on a whole wheat lowfat cottage cheese in and serve on 1 small lettuce, 3 oz sliced deli oz Feta cheese, and spread drained, mixed with 1 wrap with mustard, mixed blender and puree until whole wheat hamburger roast beef, ¼ large 4 oz sliced skinless grilled Tbsp light mayo and greens, roasted peppers, smooth bun with 1 Tbsp BBQ tomato cut into wedges, chicken breast with 1 chopped celery on 2 slices 1 slice reduced-fat Stir in 1 minced garlic sauce sliced red onion, and 1 oz tsp olive oil and 1 Tbsp whole wheat toast with ¼ mozzarella cheese, and 1 clove, 2 Tbsp chopped soft goat cheese, crumbled, ¼ avocado sliced thinly, balsamic vinegar sliced avocado Tbsp light vinaigrette fresh chives, dash of salt into bowl LUNCH ¼ cup bean sprouts and 1 medium apple 15-20 baked chips and pepper served with ½ 6-inch 4 oz pineapple chunks, Combine 1 Tbsp each, whole wheat pita 1 small apple Spread mixture on 1 served on the side or on olive oil and balsamic whole grain bagel and top the burger vinegar, ½ tsp Dijon with 4 tomato slices mustard and a pinch of 1 orange salt and pepper for the vinaigrette and drizzle over salad 1 small apple 15-20 baked whole wheat 3 cups no-fat or salt ¼ cup trail mix 2 graham cracker squares 1 cup raw veggies with 2 ½ cup pumpkin seeds and 1 cup nonfat Greek yogurt tortilla chips with ¼ cup added popcorn topped with 2 Tbsp nut butter Tbsp light salad dressing 1 Tbsp raisins with ½ sliced banana SNACK salsa and 3 Tbsp reduced- with 1 Tbsp Parmesan fat sour cream cheese Curried Eggplant with 4 oz broiled salmon with 3 oz lean turkey patty Whole Wheat Pasta Turkey Meatloaf with Roasted Shrimp with White Bean Chili with Tomatoes and Basil lemon and black pepper grilled with 1 slice Bolognese Mashed Potatoes Peppers and Lemon Jalapeno Bulgur *Go to with reduced-fat cheese melted *Go to *Go to *Go to *Go to http://wp.me/p1zPLw-7sY 1 cup Brussels sprouts on top, served on a small http://wp.me/p1zPLw-7t2 http://wp.me/p1zPLw-7t5 http://wp.me/p1zPLw-7t7 http://wp.me/p1zPLw-7ta for recipe and red peppers, tossed in whole wheat bun for recipe for recipe for recipe for recipe DINNER 1 Tbsp olive oil and black Side salad with spinach, pepper and roasted artichoke hearts, peppers, Served with 1/3 cup and beets with 1 Tbsp cooked quinoa light salad dressing 1/3 cup lowfat pudding
  • 3. Monthly Meal Plan: Week 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 Light Multi-Grain English 6 oz nonfat or lowfat 1 small serving Bircher Spinach, Mushroom and 1 Light Multi-Grain English 1 cup whole grain cereal 1 cup whole grain cereal Muffin with 1 Tbsp nut plain Greek yogurt mixed Muesli Leek Frittata Muffin, toasted with 2 tsp with 1 cup skim milk or with 1 cup skim milk or butter, with *Go to *Go to 100% fruit spread plain soy milk and plain soy milk and 1 small banana, 2 tsp 1 cup fresh fruit and 2 http://wp.me/p1zPLw-Ql http://wp.me/p1zPLw-7NO 6 oz nonfat or lowfat 1 cup berries or 1 small 1 cup berries or 1 small honey and 1 cup skim or tsp honey for recipe for recipe plain Greek yogurt banana bananaBREAKFAST lowfat milk 1 Light Multi-Grain English with 1 small banana, 12 oz nonfat latte or soy Muffin with 1 tsp butter sliced latte or 8 oz skim or (2 tsp light spread) and 2 12 oz nonfat latte or soy soy milk tsp 100% jam latte or 8 oz skim or soy milk 2 fig bars 12 oz nonfat or soy latte 2 Laughing Cow Light 2 Fig Bars or 1 Natural Cut mixed vegetables with 1 hard-boiled egg and 1 Larabar or 2 Date Bars or 8 oz skim or soy milk Creamy Swiss Wedges with Energy Bar (i.e., Kind, 2 Tbsp light dressing fresh vegetables with 1 SNACK 3 whole wheat crackers Larabar) Tbsp light dressing 8 oz low-sodium 100% vegetable juice 3 oz lean roast beef (or Tuna Salad: 3 oz caned Skinny Cobb Salad: 2 cups Turkey-Cranberry Sandwich: Chef Salad: Mixed greens Tuna Salad: Mix 3 oz 1 frozen prepared lunch turkey or chicken breast) albacore tuna in water romaine or mixed greens 2 oz turkey breast with topped with fresh canned albacore tuna (i.e. Lean Cuisine, Amy’s; on 2 slices whole wheat mixed with 2 tsp mayo, with 1 hard-boiled egg, 1 Tbsp cranberry sauce, vegetables, 2 oz turkey, in water with 2 Tbsp should be no more than bread with relish, onion and celery in sliced, and lettuce and tomato on 2 1 oz grated reduced-fat chopped spring onion, 2 375 calories) lettuce, tomato, 2 tsp 1 small whole wheat pita 2 oz cooked chicken slices whole wheat bread, cheese with 1 Tbsp light tsp regular mayo (sub: 1 1 piece fresh fruit mustard and 2 tsp mayo with lettuce and tomato breast toasted dressing Tbsp reduced fat mayo), 1 piece fresh fruit or 1 and 1 Tbsp Dijon mustard LUNCH 1 cup fresh fruit salad 1 piece fresh fruit ½ cup each, cherry tomatoes and sliced cup fresh fruit Serve on 1 Light Multi- cucumber Grain English Muffin, toasted, with lettuce and 1 Tbsp vinaigrette or tomato slices reduced fat dressing 2 oz toasted whole wheat pita 1 cup nonfat or lowfat 1 full graham cracker 1 apple with 1½ tsp 6 oz nonfat or lowfat 1 cup nonfat or lowfat 12 oz nonfat or soy latte ½ small whole wheat pita pudding (4 squares) with nut butter plain Greek yogurt mixed cottage cheese with cherry or 8 oz skim or soy milk and cut vegetables with SNACK 1 Tbsp 100% fruit jam with ½ cup sliced fruit tomatoes 2 fig bars ¼ cup hummus 1 cup skim milk 4 oz baked skinless 1 cup whole wheat pasta 3 oz broiled or grilled Baja-Style Fish Tacos 4 oz grilled sirloin Chicken Fajitas: 3 oz 1 cup whole wheat pasta chicken breast prepared with ground sirloin burger (at *Go to 1 cup cooked wild rice grilled chicken breast with with 1 tsp olive oil and ¾ cup tomato sauce and least 90% lean) on http://wp.me/p1zPLw-7O2 with 2 tsp extra virgin strips, grilled bell peppers ¾ cup marinara sauce herbs 4 oz diced roasted chicken 1 whole wheat roll with for recipe olive oil and onions with salsa and 3 turkey or lean and spices and 2 Tbsp guacamole in ground beef meatballs (3 1 Tbsp grated Parmesan lettuce, tomato, mustard 1 cup grilled asparagus, 2 small (6-inch) whole oz total) DINNER Steamed broccoli with cheese and ketchup topped with 1 tsp extra wheat flour tortillas 2 tsp grated Parmesan Steamed broccoli with tossed salad with 1 Tbsp virgin olive oil and freshly tossed salad with 1 Tbsp (marinate chicken breast cheese and lemon lemon, garlic and 1 tsp light dressing squeezed lemon light dressing with garlic, chili powder, 1 cup couscous (or brown olive oil 1 baked apple with cumin, fresh lime juice rice, barley or bulgur) Tossed salad with 1 Tbsp cinnamon, 2 tsp honey and and 1 tsp olive oil) with 1 tsp olive oil light dressing 1 tsp chopped walnuts
  • 4. Monthly Meal Plan: Week 4 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Toasted Whole Wheat Vegetable Omelet: Using Homemade Honey- ½ cup nonfat vanilla 1 cup whole grain cereal 2 whole grain waffles Whole-wheat buttermilk English Muffin spread with non-fat cooking spray, Sweetened Granola yogurt topped with ¼ with 1 cup blueberries, 2 topped with ¼ cup nonfat and blueberry pancakes 1 Tbsp peanut butter per cook 1 whole egg and *Go to cup lowfat granola and ½ Tbsp walnuts and 1 cup plain yogurt (Greek *Go to slice and topped with ½ 2 egg whites, fill with http://wp.me/p1zPLw-7tY cup sliced fresh peaches skim milk or not) with 1 Tbsp http://wp.me/p1zPLw-7u4BREAKFAST sliced banana spinach, tomatoes and 1 for recipe sprinkled with cinnamon slivered almonds, ¼ cup for recipe oz shredded mozzarella raspberries and ½ Tbsp serve ½ cup honey- cheese pure maple syrup sweetened granola with 2/3 cup skim milk and top with 1 sliced banana 1 cup steamed edamame 3 cups no-salt and no-fat 1 wedge Laughing Cow Mediterranean Salad: Tomato and Avocado Salad 2 Whole Foods Coconut Fresh veggies and 10 added popcorn with 11 Cheese with 10 whole Tomato wedges, chopped 1 cup halved grape Date Bars and ¼ cup baked tortilla chips with unsalted cashews wheat crackers, ½ cup green and yellow pepper, tomatoes, ¼ avocado blueberries ¼ cup guacamole skim milk chopped zucchini, peeled sliced, 1 oz fresh cucumber, minced garlic mozzarella cheese clove, chopped basil, 1 piece top with 1 tsp olive reduced-fat string cheese SNACK oil and 1 tsp chopped sliced into small rounds cilantro or parsley and mix all together and flavor with a pinch of salt drizzle with 2 Tbsp light and pepper Italian dressing serve with ½ small (6-inch) whole wheat toasted pita Grilled Chicken Sandwich: Grilled Cheese Sandwich: 1 cup mixed greens, 2 Cook 1 large Portobello Roast Beef and Swiss Grilled Veggie Tacos Turkey and Portobello Sprinkle 3 oz chicken 2 slices reduced-fat oz sliced chicken breast, mushroom cap sprinkled Sandwich: 3 oz thinly *Go to Sandwich: 1 whole wheat breast with pepper and provolone cheese on 2 ½ hard boiled egg, 1/8 with a pinch of salt, sliced lean deli roast beef http://wp.me/p1zPLw-7u2 sandwich roll spread garlic powder and grill for slices whole wheat bread cup black beans, 1 oz pepper and cayenne for 5 on a 100-calorie whole for recipe with 1 Tbsp reduced-fat 3-4 minutes serve on a with roasted red peppers, low-fat shredded cheddar minutes in 1 tsp olive oil wheat sandwich thin, with mayo with ¼ tsp minced whole wheat sandwich roll grilled with non-fat cheese, 1 strip crumbled add ¼ cup shredded 1/3 cup spinach, 1 slice horseradish with 1 slice of tomato, 1 cooking spray for 2 turkey bacon, 1/8 avocado, reduced-fat mozzarella red onion, and ½ Tbsp top with 1 slice reduced- LUNCH large slice of lettuce, and minutes each side sliced, grape tomatoes, and cheese while still cooking reduced-fat mayo mixed fat cheddar cheese, 3 oz ¼ cup avocado slices 1 cup low sodium tomato chopped celery to melt on top with ½ Tbsp horseradish thinly sliced turkey breast soup Top with salsa and 1 Tbsp toast a 100-calorie whole 1 small pear and ½ cup sliced grilled 1 small apple light ranch dressing wheat sandwich thin, Portobello mushrooms 6 oz nonfat yogurt spread with 1 tsp butter and top with sliced onion, tomato, and lettuce 1 orange 6 oz nonfat plain Skinny Turkey Sandwich: 1 slice whole wheat toast Carrot sticks and ¾ oz 2 oz smoked salmon on 2 oz canned albacore 2 hard-boiled eggs yogurt with ¼ cup fresh 1 100-calorie whole wheat with 2 tsp nut butter, 1 whole wheat pretzels with ½ a whole wheat bagel white tuna in water mixed strawberries sandwich thin with 1 small apple 2 Tbsp hummus with 1 oz reduced-fat with 1 tsp reduced-fat SNACK oz turkey breast, lettuce, cream cheese mayo and chopped celery tomato, and mustard on 5-7 whole wheat ¼ cup fresh blueberries crackers Crispy Fish with Tomato Chicken Kebabs with 3 oz halibut seasoned Grilled Steaks with Greek Chicken with Whole Tilapia Piccata with Ginger Shrimp and and Leek Sauté Chickpea Salad with thyme and pepper Chimichurri Sauce Wheat Angel Hair Pasta Spinach: Sprinkle 4 oz Broccoli *Go to *Go to and sautéed in 1 Tbsp *Go to cook 1 serving whole tilapia filet with pinch of *Go to http://wp.me/p1zPLw-7td http://wp.me/p1zPLw-7tW of olive oil with ¼ head http://wp.me/p1zPLw-7u0 wheat angel hair pasta (½ salt and pepper, coat each http://wp.me/p1zPLw-7u6 for recipe for recipe of radicchio sautéed with recipe cup uncooked) side in flour, sauté in 2 for recipe garlic tsp olive oil for 2 minutes sauté 3 oz boneless serve with ½ cup wild on each side chicken breast for 3 rice minutes, then add onions, add 1 Tbsp white wine DINNER yellow bell pepper, 1 Tbsp and 1 tsp lemon juice to lemon juice, pinch of dried the pan, then add 1 tsp basil and oregano, and ¼ butter until melted can diced tomatoes with remove fish from pan and basil, garlic and oregano add 1 cup baby spinach serve on pasta and and sauté briefly until sprinkle with 1 oz just wilted crumbled Feta cheese ½ cup brown rice
  • 5. Monthly Master Shopping ListBelow are the main staples and fresh ingredients that will help you stick to the meal plan. Check thegrocery lists for each week for any additional items you may need. We assume that you have salt andpepper; all major herbs and spices; and standard ingredients commonly called for in recipes like flour, sugar,cornstarch, baking powder, baking soda, as well as condiments like mustards, vinegars and soy sauce.Fresh Produce Dairy & Dairy Alternatives Frozen Foods VEGETABLES Eggs/egg whites Reduced-calorie frozen meals (< Choose fresh and in-season, Nonfat and lowfat plain Greek yogurt 350 calories and at least 15 grams whenever possible protein) Lowfat Cottage Cheese Asparagus Veggie burgers Skim Milk Bagged Mixed Salad Greens Turkey burgers Feta cheese Bell Peppers Frozen fruit (no added sugar) Parmigiano Regianno cheese Broccoli Whole-grain waffles Low-fat cheese (i.e., Cheddar, Carrots Provolone, Swiss, Muenster cheese) Pantry Items Celery BabyBel Light Cheese DRY GOODS/BREADS/ Cucumber Laughing Cow Light Cheese GRAINS Lettuces Original Almond milk Dried fruit (i.e., raisins, cranberries, Mushrooms (button, Portobello) Original Soymilk apricots) Onions Light Spreadable Butter Whole grain, fiber rich cereals (at least 2 grams fiber, less than 10 grams Tomatoes Reduced Fat Sour Cream (can sub sugar per serving) Spinach plain Greek yogurt for this) Brown rice, bulgur, quinoa, whole Sweet Potatoes/Potatoes Soft spread sold in tub grain couscous Squash Whole grain bread (look for those Frozen Foods that have at least 2 grams fiber and at FRESH FRUIT Healthy frozen meals (up to 375 least 4 grams protein per serving) calories) Thomas’ Whole Wheat Light English Choose fresh and in-season, whenever possible Veggie Burgers (i.e., Boca) Muffins or OroWeat 100% Whole Wheat or Multi-Grain Sandwich Thins Avocados Edamame (frozen soybeans in our out of pods) Whole grain pasta Berries Whole grain pita pockets Citrus (oranges, grapefruit, lemons, Fresh Meat, Poultry, Seafood Whole wheat rolls limes) Deli meats (i.e, turkey breast, roast Whole wheat Panko breadcrumbs Bananas beef, chicken breast) (i.e. Ian’s) Apples Rotisserie chicken Whole wheat and All-purpose flour Kiwis Skinless, boneless chicken breasts High fiber, whole grain cereal bars Stone Fruits (peaches, nectarines, (Look for at least 3 grams fiber and Chicken tenders plums) less than 10 grams sugar per bar) Ground sirloin or ground bison FRESH HERBS Small corn and whole-grain tortillas Skinless ground turkey breast (small) Fresh herbs and spices like cilantro, Shrimp garlic, parsley, mint, dill, basil, thyme, Whole grain cereal (look for ones ginger Hummus with at least 3 grams fiber and less than 10 grams sugar)
  • 6. Monthly Master Shopping List, p. 2Pantry Items Condiments & Canned Items Shopping List Extras Low-fat granola Canned tuna packed in water Read through recipes to ensure that you have the necessary amounts of all the ingredients Quick-cooking or Old-Fashioned Extra virgin olive oil (EVOO) Oats Canola oil/sunflower oil WEEK ONE Whole grain crackers (i.e., Melba Sweet potato Mustards Toast, Kavli) Reduced sodium tomato or vegetable juice Vinegars (Balsamic, Sherry, Graham crackers Date bars or Larabar Champagne) Low-fat pudding Fig bars Barbecue Sauce Thin-crust veggie pizza Hot sauces ShrimpNuts & Nut Butters Ketchup Bamboo Shoots In-shell pistachios Water chestnuts 100% Fruit Spread Walnuts Fresh seafood (i.e., salmon, halibut, tilapia) Sodium reduced soy sauce Sunflower seeds Almonds Maple syrup Trail mix Pine nuts Honey WEEK TWO Flavored nuts like Wasabi-seasoned almonds or Bragg’s amino acid Canned tomato products Beets cashews Canned broth-based soups (i.e., Lentil, Brussels Sprouts Nut butters (i.e., peanut, almond, tomato, chicken noodle) Eggplant cashew) Artichoke hearts Canned beans (i.e., Cannellini ,Chick- Porcini Mushrooms peas, black beans, kidney beans)Snacks Jalapenos Light mayonnaise Pineapple Baked tortilla chips Reduced-fat or light salad dressings Salmon Graham Crackers Salsa Soft Goat Cheese Melba Toast Horseradish sauce WEEK THREE Larabar Light teriyaki sauce Fig bars Coconut Date Bar Oyster sauce Lowfat or nonfat pudding Light Pudding Parmesan cheese Olives Fresh pineapple Popcorn (air-popped) Teas Larabar or date bars Pita Chips WEEK FOUR Portobello mushroomsBeverages Tilapia or striped bass filet Seltzer Halibut Tea Fresh mozzarella cheese Coffee Leeks Low-fat buttermilkDry Herbs & Spices Goat cheese Chives Basil, black pepper, rosemary, Eggplant oregano, cinnamon, Herbs de Taco shells Provence, chili pepper, nutmeg, cumin, ginger, cloves, garlic powder, Beef chuck flat iron steaks thyme, curry powder