Week One Shopping List

WHOLE GRAIN:

• Bread, whole wheat
• Couscous, whole wheat
• Crackers, whole-wheat low-sodium
• Crispbread (like Kavli Crispbreads®)
• Rice, brown or brown basmati rice
• Oatmeal (rolled or quick cooking)
• Oats, whole grain
• Pasta, whole wheat penne
• Popcorn (Air popped) – Bearito’s no-salt, no-oil variety is one option
• Tortilla, whole wheat (no salt added)

DAIRY:

• Cheese, fat-free (Brands: Alpine Lace, Lifetime, and Smart Bea)
• Cottage cheese, non-fat
• Feta cheese, Low-fat
• Milk or soy milk, non-fat
• Sour cream, fat-free
• Yogurt, nonfat plain or no-sugar-added (recommended brands: Dannon light & Fit, Stonyfields farm fat-free, and plain Greek-style yogurts such as Oikos, Chobani, and Fage)

FRUITS:

• Banana
• Blueberries
• Grapes
• Oranges
• Pear
• Strawberries
• Tangerines
• Watermelon
• A selection of frozen fruit including strawberries, blueberries and raspberries.
• Pop-top canned fruits packed in juice or water, no sugar added. Good brands include Del Monte and Dole

VEGETABLES:

• Avocado
• Carrots and/or baby carrots
• Cauliflower florets
• Celery
• Cucumbers
• Green peppers
• Greens
  • Baby salad greens
  • Kale leaves
  • Mixed greens
  • Romaine lettuce
  • Spinach
• Jalapeno pepper
• Jicama
• Lentils
• Mushrooms (shiitake, button and portobello)
• Onions (red, Vadalia, and white)
• Radishes
• Parsnip
• Potatoes (Idaho and sweet)
• Tomatoes and Cherry Tomatoes

SPICES AND HERBS:

• Dried Herbs
  • Bay leaves
  • Black pepper
  • Basil
  • Garlic
  • Oregano
• Fresh Herbs
  • Chives
  • Cilantro
  • Garlic
  • Rosemary
  • Tarragon
  • Thyme

MISCELLANOUS:

• Cooking spray, non-fat (Pam)
• Drinking Water
• Hot cocoa (sugar-free)
• Juice
  • Concentrate, 100% orange or apple juice
  • Lemon/lime juice
• Marinara sauce (low-sodium)
• Marsala wine
• Oils
  • Canola oil
  • Peanut oil
• Porcini powder
• Pudding (sugar-free)
• Salsa (no-salt added)
• Splenda
• Soy sauce, low-sodium
• Vegetable stock (no-salt added)
• Vinegar
  • Balsamic vinegar
  • Flavored vinegar, no sugar added, no salt added
  • Red wine vinegar
• Wasabi powder

PROTEINS:

• Animal Protein
  • Crabmeat, lump (fresh or canned)
  • Egg whites
  • Fish (salmon, tuna, etc), 4-ounce filets
  • Turkey breast
  • Shrimp
• Beans
  • Black Beans
  • Garbanzo beans
  • Pinto beans
  • Red beans
• Walnuts

CONDIMENTS:

• Dijon mustard, no-salt added
• Horseradish
• Hot sauce, low-sodium
• Ketchup, low-sodium
• Mayonnaise, non-fat
• Stoneground mustard