Week One Shopping List

Grocery List for Your Healthy Meal Plan

Your healthy meal plan starts with a nice long stop in the produce aisle.

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)
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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
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14 Day Meal Plan

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Day One

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