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.
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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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