This is a general shopping list of essential items to have in your kitchen. Use it as a reference every week when you go grocery shopping. Take inventory of what you already have, and only buy what you need. This list consists of all items needed to create meals listed in this booklet: items may be added or left out based on your taste and dietary needs.
FRUITS AND VEGGIES Fresh fruit (what looks fresh) Berries Avocado Lemons Fresh vegetables for roasting Mushrooms Onions Tomatoes Spinach Mixed greens for salad Cucumber Carrot/celery Sweet potato
GRAINS All bran or other high fiber cereal Ezekiel bread or whole grain bread Whole grain pita Gluten free waffles Steel cut oats Brown rice
DAIRY Nonfat sugar-free yogurt Skim milk or nonfat Soy/Rice milk Eggs Low fat, low sodium cheese Low-fat low sodium cottage cheese Shredded parmesan Nonfat sour cream
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PROTEIN Gardenburger veggie sausage Gardenburger veggie burgers Low sodium white tuna fish packed in water Hummus Firm tofu Unprocessed proteins (meats)
DRINKS Coffee/tea Meal replacement/protein shakes
OIL/VINEGAR Pam Extra Virgin Olive Oil Vinegar
CONDIMENTS Sugar-free jam Artificial sweetener Mustard Low-fat mayonnaise Low sodium salad dressing Peanut butter /raw cashew butter Low sodium chicken broth Tzatziki sauce
SNACKS/DESSERT Almonds Low fat, low sodium popcorn Sugar free pudding/jello Sugar-free hot chocolate Sugar free vanilla ice cream or frozen yogurt Dark chocolate
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