SHOPPING LISTS
I’ve put together shopping lists for each week, but be sure to check your kitchen and cross off the things you already have before you head to the store. I like to go to local farmer’s markets, where you can pick what you like and only buy as much as you need. It’s also usually cheaper and fresher. You also may find you have some ingredients left over from a previous week, but I’ve listed everything just so you know what you’ll need.
Week One Shopping List
DAIRY/EGGS
Butter spray, 1 bottle
Cheese, nonfat cottage, women: 4 ounces; men: 16 ounces
Cheese, feta, crumbled, 1 package
Cheese, goat, 2.5 ounces, 1 package
Cheese, low-fat Monterey Jack, shredded, 1 package
Cheese, Parmesan, grated, 1 package
Eggs, 1 dozen
Milk, skim, ½ gallon
Sour cream, light, 6 ounces
Yogurt, nonfat vanilla, 8 ounces
MEAT/FISH
Chicken breast, boneless and skinless, women: 8 ounces; men: 1 pound
Fish, salmon, women: 3 ounces; men: 5 ounces
Shrimp, 8 jumbo
Steak, flank, 4 ounces
Turkey breast, roasted, 8 ounces
BAKERY
Bread, sprouted grain, 1 loaf
Bread, whole wheat, 1 loaf
Pita, whole wheat, 1 package
Tortilla, whole grain, 1 package
PRODUCE
Apples, women: 5; men: 6
Apples, Granny Smith, women: 1; men: 2
Avocado, 1
Banana, 1
Blueberries, women: 2 pints; men: 3 pints
Grapefruit, women: 2; men: 3
Kiwi, 1
Lemon, 1
Limes, 2
Mango, 1
Melon, cantaloupe, 1
Oranges, 5
Pears, women: 2; men: 3
Pineapple, 1
Pomegranate, 1
Raspberries, 2 pints
Strawberries, women: 1 pint; men: 1 quart
Asparagus, 1 bunch
Bell pepper, red, 2
Bell pepper, yellow, 2
Broccoli slaw, pre-shredded, 1 package
Carrots, 2 pounds
Celery, 1 bunch
Corn, 1 small ear
Cucumber, 1
Greens/lettuce, mixed, 1 package
Mushrooms, button, 8-ounce package
Onion, red, 1
Peas, snow, 8-ounce package
Potato, Idaho, 1
Potato, sweet, 1
Shallot, 1 large
Spinach, baby, 1 package
Tomato, beefsteak, 1
Tomatoes, plum, 5–6
Basil, fresh, 1 package
Cilantro, fresh, 1 bunch
Garlic, 1 bulb
Rosemary, fresh, 1 package
FROZEN
Vegetables, frozen mixed, 1 package (1 cup)
Waffles, whole grain, frozen, 1 package
MISCELLANEOUS GROCERY (SNACKS, DRY GOODS, CANNED)
Cereal, bran flakes, 1 box
Oatmeal, 1 container
Cranberries, dried, 8-ounce package
Nuts, almonds, raw, 1 pound
Seeds, flaxseed, 1 pound
Fruit spread, all natural, 1 jar
Peanut butter, natural, 1 jar
Syrup, maple, 1 bottle
Crackers, rice or Sesmark, 1 box
Rice, brown, 1 pound
Spaghetti, whole wheat, 1 pound
Soup, Amy’s Organic Black Bean Vegetable Soup, 1 can
Soup, low-sodium chicken broth, 1 can
Tuna, canned in water, 1 can (6 ounces)
Dressing, champagne vinaigrette, 1 bottle
Honey, 1 bottle
Mayonnaise, light, 1 jar
Mustard, Dijon, 1 jar
Mustard, honey, 1 jar
Oil, canola, 1 bottle
Oil, olive, 1 bottle
Salsa, 1 jar
Soy sauce, reduced sodium, 1 bottle
Vinegar, balsamic, 1 bottle
Seasoning, grill, 1 container
Week Two Shopping List
DAIRY/EGGS
Cheese, Cabot reduced-fat cheddar, 1 package
Cheese, nonfat cottage, 32 ounces
Cheese, low-fat feta, crumbled, 1 package
Cheese, part-skim mozzarella string, 1 package
Eggs, 1 dozen
Juice, orange, 1 pint
Milk, skim, 1 gallon
Yogurt, Greek, nonfat, 16 ounces
Yogurt, nonfat, 32 ounces
MEAT/FISH
Chicken breast, boneless, skinless, women: 4 ounces; men: 8 ounces
Chicken breast, ground, 4 ounces
Chicken breast, roasted, 3 ounces
Fish, halibut, 4 ounces
Fish, mahi mahi, 4 ounces
Fish, red snapper, 3 ounces
Pork tenderloin, roasted, 4 ounces
Turkey breast, roasted, 5 ounces
BAKERY
Bread, whole wheat, 1 loaf
English muffins, whole grain, 1 package
Tortillas, corn, 1 package
Tortillas, sprouted grain, 1 package
Tortillas, whole wheat, 1 package
PRODUCE
Apples, 4
Avocado, 1
Bananas, women: 1; men: 2
Blackberries, women: 2 pints; men: 3 pints
Blueberries, women: 2 pints; men: 3 pints
Grapes, green, 1 bunch
Grapes, red, 1 bunch
Kiwi, 1 (men only)
Mango, 1
Melon, 1
Orange, 1
Pear, 1
Pineapple, 1
Raspberries, women: 2 pints; men: 3 pints
Strawberries, 1-pound container
Tangerine, 1
Asparagus, 2 bunches
Bell pepper, red, 1
Broccoli, 1 bunch
Cabbage, green, 1 medium-size head
Carrots, baby, 1 bag
Cauliflower, 1 head
Celery, 1 bunch
Cucumber, 2
Cucumber, English, 1
Eggplant, 1 medium-size
Greens/lettuce, mixed, 1-pound package
Lettuce, arugula, 8 ounces
Lettuce, iceberg, 1 small head
Onion, red, 1
Peas, snow, women: ½ pound; men: 1 pound
Scallion, 1 bunch
Shallot, 1 large
Spinach, baby, 8-ounce package
Tomatoes, 3
Tomatoes, cherry, 1 pint
Garlic, 1 bulb
FROZEN
Berries, frozen mixed, 1 pound
Vegetables, frozen mixed, 1 bag
Waffles, whole grain, frozen, 1 package
MISCELLANEOUS GROCERY (SNACKS, DRY GOODS, CANNED)
Hummus, 1 container
Barley, quick-cooking, 1 box
Oatmeal, 1 container
Oatmeal, Irish (steel-cut oats), 1 box
Bread crumbs, panko, 1 container
Nuts, almonds, 1 pound (men only)
Nuts, walnuts, 1 pound
Raisins, 1 large box
Seeds, ground flaxseed, 1 pound
Seeds, sesame seeds, black, 1 container
Granola bars, 1 box
Peanut butter, natural, 1 jar
Couscous, whole wheat, 1 box
Crackers, whole wheat, 1 package
Lentils, green or brown, dry, 1 bag
Pretzels, 1 bag
Quinoa, 1 pound
Rice, brown, 1 pound
Beans, black, canned, 1 can
Chickpeas, canned, 1 can
Corn, canned, 1 can
Red peppers, roasted, 1 large jar
Soup, low-sodium chicken broth, 1 can
Soup, low-sodium lentil, 1 can
Salsa, 1 jar
Chili sauce, hot, 1 jar
Dressing, light honey mustard, 1 jar
Dressing, vinaigrette, 1 bottle
Honey, 1 container
Lemon juice, 1 container
Oil, canola, 16-ounce bottle
Oil, olive, 16-ounce bottle
Oil, sesame, 8-ounce bottle
Teriyaki sauce, 1 bottle
Vinegar, balsamic, one 32-ounce bottle
Vinegar, red wine, 1 bottle
Cinnamon, 1 container
Cinnamon sticks, 1 container
Seasoning, lemon pepper, 1 container
Week Three Shopping List
DAIRY/EGGS
Cheese, fresh mozzarella, 1 package
Cheese, grated Parmesan
Cheese, light Jarlsberg
Cheese, low-fat feta, crumbled, 1 package
Cheese, low-fat shredded, 1 package
Cheese, part-skim mozzarella string, 1 small package
Cheese, part-skim ricotta, one 8-ounce container
Eggs, 1 dozen
Juice, orange, 1 pint
Milk, skim, 1 quart
Yogurt, Greek, 1 small container
Yogurt, nonfat vanilla, 1 large container (32 ounces)
MEAT
Chicken breast, boneless and skinless, 1 pound
Fish, salmon, 5 ounces
Ham, lean (or lean turkey breast or Canadian bacon), 1 ounce
Steak, flank, 4 ounces
Turkey breast, ground, 3 ounces
BAKERY
Bread, whole wheat, 1 loaf
English muffins, whole grain, 1 package
Pita, whole wheat, 1 package
PRODUCE
Apples, 3
Bananas, 3
Grapefruit, 1
Grapes, red, 1 bunch
Kiwi, 1
Lemons, 2
Mango, 1
Melon, 1
Oranges, 3
Pears, 2
Pineapple, 1
Strawberries, 1-pound container
Tangerines, 2 (men only)
Bell pepper, red, 2
Bell pepper, yellow, 2
Broccoli, 2 bunches
Broccoli slaw, pre-shredded, 1 package
Cabbage, green, 1 medium-size head
Carrots, baby, 1 bag
Celery, 1 bunch
Cucumber, 1 large
Greens/lettuce, mixed, 1-pound package
Onions, red, 3
Potatoes, Idaho russet, 2
Scallions, 1 bunch
Spinach, baby, 1-pound package
Swiss chard, 1 large bunch
Tomato, 1
Tomatoes, cherry, 1 pint
Zucchini, 1 large
Basil, fresh, 1 bunch
Garlic, 1 bulb
Gingerroot, 1 small piece
Parsley, fresh, 1 bunch
Thyme, fresh, 1 package
FROZEN
Blueberries, frozen, 1 bag
Orange juice, frozen concentrate, 1 can
Vegetables, frozen mixed, 1 bag
MISCELLANEOUS GROCERY (SNACKS, DRY GOODS, CANNED)
Hummus, 1 container
Barley, quick-cooking, 1 box
Oatmeal, 1 box
Oatmeal, Irish (steel-cut oats), 1 box
Chow mein noodles, crispy, 1 container
Nuts, almonds, 1-pound bag
Nuts, walnuts, 1-pound bag
Raisins, 1 large box
Granola bars, 1 box
Peanut butter, natural, 16-ounce jar
Cereal, whole grain, 1 box
Cornmeal, 1 box
Crackers, whole wheat, 1 box
Pasta, whole wheat, 16-ounce bag (or box)
Quinoa, 1 box
Rice, brown, 1-pound bag
Pizza dough, whole wheat, 1 large
Salmon, canned in water, 1 can
Tuna, canned in water, 1 can, men only
Beans, black, canned, 1 can
Olives, black, canned, 1 can
Tomato paste, 1 small can
Tomato sauce, 16-ounce jar
Soup, low-sodium chicken broth, 1 can
Soup, low-sodium minestrone, 1 can
Salsa, 1 jar
Jalapeño pepper, pickled, 1 jar
Capers, 1 small jar
Dressing, balsamic vinaigrette, 1 small bottle
Dressing, light ranch, 1 small bottle
Dressing, low-fat Italian, 1 bottle
Honey, 1 jar
Oil, canola, 16-ounce bottle
Oil, olive, 16-ounce bottle
Soy sauce, reduced sodium, 1 bottle
Vinegar, red wine, 1 small bottle
Basil, dried, 1 container
Bay leaves, 1 container
Chinese five-spice powder, 1 container
Cinnamon, 1 container
Curry powder, 1 container
Oregano, dried, 1 container (or 1 bunch if fresh)
Red pepper flakes, 1 container
Sugar, brown, 1 box