This monthly meal plan provides 3 meals and 2 snacks each day for weight loss or maintenance. It divides daily calories into 1600 calories and includes recipes and grocery lists. The plan can be adjusted from 1400 to 1800 calories as needed for individual weight goals. Each day specifies the exact foods to eat for breakfast, lunch, dinner and snacks.

1. Monthly Meal Plan
This 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 scale
maintain a healthy weight.The meal plan is from each food group, our breakfast, lunch and to gauge your hunger both before and after
designed to divide daily calories into three meals dinner options are about 400 calories, so you can eating your meals and snacks. Keeping your
and two snacks to maintain energy and help mix-and-match meals as needed. hunger within the recommended range
control 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 program
breakfast, lunch, dinner and snacks and include week. After a week following this plan, if you • Water: Strive to drink half your body weight
many 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-free
master grocery list of staples that every healthy calories. If you are losing weight too rapidly (e.g. beverages at your meals and with snacks. Limit
kitchen 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 onions
BREAKFAST 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 banana
BREAKFAST 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-7u4
BREAKFAST 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 List
Below are the main staples and fresh ingredients that will help you stick to the meal plan. Check the
grocery lists for each week for any additional items you may need. We assume that you have salt and
pepper; 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. 2
Pantry 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 Shrimp
Nuts & 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 mushrooms
Beverages
Tilapia or striped bass filet
Seltzer Halibut
Tea Fresh mozzarella cheese
Coffee Leeks
Low-fat buttermilk
Dry 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