Week Two Shopping List

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Grocery List for Your Healthy Meal Plan

WHOLE GRAINS:

  • Bagel, whole wheat
  • Barley (not pearled variety)
  • Cereal, shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon
  • Cous cous, whole wheat
  • Oatmeal (rolled or quick cooking)
  • Pancakes, whole wheat
  • Pasta, whole wheat
  • Pasta, whole wheat penne
  • Pita bread, whole wheat
  • Pizza crust (store-bought ready-to-roll-out whole-wheat pizza dough with low-sodium marinara sauce), whole wheat
  • Quinoa
  • Rice, brown or brown basmati rice
  • Tortilla, whole wheat (no salt added)

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DAIRY:

  • Cream cheese, non-fat
  • Milk or soymilk, non-fat
  • Ricotta cheese
  • Sour cream, fat-free
  • Vanilla yogurt, non-fat, no sugar added

FRUITS:

  • Banana
  • Blackberries (fresh or frozen)
  • Cherries
  • Mango
  • Melons (cantaloupe, watermelon, or honey dew)
  • Nectarine
  • Pineapple
  • Plum
  • Raisins
  • Seedless grapes
  • Tangerine

VEGETABLES:

  • Bean sprouts
  • Bok choy
  • Broccoli
  • Carrots (baby)
  • Cauliflower florets
  • Celery
  • Corn
  • Cucumber
  • Lettuce greens
  • Mushrooms (Shiitake)
  • Onions (red and white)
  • Peppers (green bell peppers)
  • Spinach
  • Squash (baby and butternut)
  • Potatos (white and sweet)
  • Tomatoes
  • Zucchini

SPICES AND HERBS:

  • Dried Herbs
    • Basil leaves
    • Black pepper
    • Paprika
    • Cayenne pepper
  • Fresh Herbs
    • Cilantro leaves
    • Garlic
    • Italian parsley
    • Thyme

MISCELLANOUS:

  • Broth
    • Chicken (no-salt added)
    • Vegetable (no-salt added)
  • Drinking Water
  • Juice
    • Lime
    • Lemon
    • Vegetable (low-sodium, like Knudsen’s Low Sodium, Very Veggie Juice)
  • Marinara sauce (low-sodium)
  • Oil
    • Peanut oil
    • Mint oil
    • Dark sesame oil
  • Rice pudding (like sugar-free Jell-O)
  • Soy sauce, low-sodium
  • Splenda
  • Vinegar
    • Balsamic
    • Muscot grape vinegar
    • Red wine vinegar

PROTEINS:

  • Animal Protein
    • Bison (or similar grass-fed, free-range wild game such as elk, and moose)
    • Chicken breast
    • Salmon, fillet
    • Salmon (canned low-sodium, packed in water)
    • Oysters
  • Beans – dried or canned (no-salt added)
    • Bean dip (low-sodium brands include Bearitos and GuiltlessGourmet.)
    • Black beans
    • Cannellini beans
    • Garbanzo beans (chickpeas)
    • Pinto beans
    • Red beans
  • Tofu, silken
  • Walnuts

CONDIMENTS:

  • Horseradish
  • Salt-free seasoning (Mrs. Dash)
  • Dijon mustard, no salt added
  • Parmesan cheese, low-fat

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