SHOPPING List
Meats / Proteins
m 1 package boneless skinless chicken breast( 1.5 lbs)
m( 2) 12-oz. pkgs extra firm tofu
Fresh Vegetables / Fruits m 3 apples( green or red) m 1 asparagus bunch m 1 avocado( ripe) m 3 bananas m 1 butternut squash m 1 celery bunch m 2 kale bunches m 1 package mushrooms m 1 tomato m 2 pints tomatoes( cherry) m 5 green onions m 2 red onions m 4 yellow onions m 4 red bell peppers m 1 yellow bell pepper m 2 jalapeno peppers m 4 carrots m 2 lemons m 1 lime m ½ red cabbage m 1 cup red grapes m 1 cup green grapes
m 1 cup packaged shredded broccoli slaw
m 1 English cucumber m 3 heads romaine lettuce m 1 head iceberg lettuce m 1 head butter lettuce m 1 bag baby spinach leaves m 1 medium mango m 1 lb snap peas m 1 pear m 3 yellow squash( medium) m 12 radishes( small) m 2 red beets( medium) m 2 russet potatoes( medium) m 1 watermelon radish( small) m 4 oz cranberries( dried) m 4 oz raisins
Grains / Seeds
m 1 package whole wheat English muffins
m 1 package medium whole wheat tortillas
m 1 package corn tortillas m 1 package whole wheat bagels m 1 package brown rice m 16-oz. quinoa m 2-oz. chia seeds m 12-oz. old-fashioned oats( not instant) m 1 bag croutons
Can / Jar Items m 1 small jar pico de gallo
m( 2) 15-oz. cans artichoke hearts in water
m 15-oz. can of no-salt-added black beans
m( 2) 15-oz. cans no-salt-added diced tomatoes in juice
m( 6) 15-oz. cans no-salt-added vegetable broth
m 15-oz. can low-sodium garbanzo beans
m 6-oz. can black olives, drained
m( 2) 15-oz. cans no-salt-added chickpeas
m 15-oz. can of no-salt kidney beans m 1 can cooked lentils
Dairy / Eggs m 1 dozen eggs or 32-oz. egg substitute
m 1 cup reduced-fat shredded sharp cheddar cheese
m 1 cup fat-free shredded mozzarella cheese
m 4-oz. reduced-fat cream cheese m 4-oz. grated parmesan cheese m 16-oz. fat-free Greek yogurt m 8-oz. fat-free sour cream m 1 quart skim milk or milk alternative
m 1 quart calcium fortified light vanilla soy milk
Frozen Items m 16-oz. blueberries m 8-oz. peas m 2-oz. corn
Condiments m ketchup, no-salt-added m Italian dressing, fat-free m Dijon mustard m stone-ground mustard
Condiments( all spices dried unless noted) m apple cider vinegar m 8-oz. apple juice concentrate m balsamic vinegar m bay leaves m cilantro leaves( fresh, 1 bunch) m chili powder m Chinese five spice m cinnamon m coriander m cumin m dill m garlic( 6 cloves) m green tea bag m honey m Italian seasoning or oregano m black pepper m marjoram m paprika( smoked or Spanish) m parsley, flat leaf( fresh, 1 bunch) m red pepper flakes m red wine vinegar m rice wine vinegar m saffron threads( 8-12) m sage m Sriracha hot sauce m thyme m turmeric m vanilla extract
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