SHOPPING List
* Some items may differ depending on food choices for various meals throughout the week.
Dairy m Part-skim mozzarella cheese
m Low-fat or fat-free cottage cheese
m Parmesan cheese – grated m Nonfat or low-fat milk m Margarine or unsalted butter m Fat-free or light fruit yogurt m Preferred cheese for sandwich m Cheddar cheese m String cheese
Vegetables m Celery
m 1 bulb of garlic( or a small jar of minced garlic)
m 5 tomatoes m 3 onions m 2 zucchini m 16 small new potatoes m 1 bunch green onions m Red onion m Parsley
m 1 each green, red and orange bell pepper
m Lettuce m Green beans m 2 medium potatoes m Fresh spinach m 1 bag of carrots m Mushrooms m Frozen corn or peas m Broccoli m Mixed greens
m Cucumber( or any other preferred salad vegetable)
Drinks m Orange juice
Fruit
Your choice of fruit for snacks throughout the day. Here are some options:
m Bananas m Apples m Cantaloupe m Oranges m Lemon m Peaches m Pears m Plums m Berries
Canned Goods
m 3 8-oz. cans low-sodium tomato sauce
m 6 oz. can low-sodium tomato paste m 4 6-oz. cans tuna in water m Unsweetened applesauce m Canned beans or lentils m Canned pineapple in juice
Spices m Onion powder m Salt or white pepper m Basil m Oregano m Dill weed m Black pepper m Onion flakes m Salt-free spicy seasoning m Bouillon granules, low in salt m Cinnamon
Lean Proteins
m 2 packages chicken breast, approx. 3 lbs.
m 1 lb. lean ground turkey m Dozen Eggs
m Lean meat of your choice for BBQ sandwich m 1 lb. salmon( or preferred fish)
m Beef, eye of the round, sirloin steak or London broil
m Low-sodium deli turkey slices
Sauces, Oils and Condiments m Lemon juice m BBQ sauce m Mustard m Ketchup m Light mayonnaise m Light sour cream m Peanut butter
m Light Italian dressing or vinegar( for olive oil and vinegar dressing)
m Olive oil m Vegetable oil m Cooking spray
Grains, Nuts and Dried Fruit m Brown rice m Whole wheat lasagna noodles m Whole wheat spaghetti
m Bran flakes or shredded wheat cereal
m Granola or Grape-nuts ® cereal m Dry oats
m Plain instant oatmeal( if preffered over dry oats for breakfast)
m Whole wheat bread m Whole wheat English muffin m Whole wheat hamburger bun m Whole wheat pita m Sunflower seeds, unsalted m Almonds, unsalted m Raisins m Dried apricots or mango m Graham crackers
13