This grocery list accompanies our weekly meal plan. We've divided it into food groups to make your shopping trip easier. If there's a vegetable or other food on the list that you don't like or can't find, feel free to substitute. Be creative!
You will need the following pantry items:
- whole wheat flour (or whatever kind you prefer)
- sugar
- baking soda
- olive oil
- wooden skewers
- soy sauce
- cornstarch
- garlic
- dried herbs and spices:
- ginger
- dill weed
- thyme
- mustard powder
- mild yellow curry
- cayenne
- cumin
- cinnamon
- coriander (or omit it)
- oregano
- bay
- chili powder
Dairy:
Note: Use either butter or margarine in all of these recipes, depending on your pantry and preference. You'll need a small tub of margarine or about two sticks of butter for the week.
- 1 gallon milk for recipes, plus however much your family regularly drinks in a week
- 1/2 gallon soymilk (or use milk)
- 8 oz. cheddar cheese
- 16 oz provolone cheese
- 1 pint plain low-fat or fat-free yogurt
- 1 pint fat-free sour cream
- 1 quart low-fat or fat-free vanilla yogurt
Protein:
- 1 3-lb rotisserie chicken (or a 3-lb roasting chicken)
- 16 oz canned chicken breast
- 2 lbs chicken breasts
- 1 lb salmon fillets
- 1 lb pork chops (4 medium loin chops)
- 12 oz low-fat or turkey breakfast sausage
- 1 lb beef tenderloin (or lean beef)
- 2 lbs extra lean ground turkey
- 2 dozen eggs
- 1 small can beef broth
- 1 can black beans
- 1 can pinto beans
- 1 can kidney beans
- 1 jar natural, no salt-added peanut butter
- 8 oz almonds
- 4 oz walnuts
Fruit:
- 2 lemons
- 1 canister raisins (or 6-pack of boxes)
- 16 bananas
- 4 apples
- 1 orange
- 1 quart strawberries (If berries are too pricey or out of season, substitute another fruit of your choice.
- 2 kiwis
- 2 mangoes (or 1 bag frozen)
- 1 bag mixed berries (no sugar added)
- 1/2 gallon 100% orange juice
Vegetables:
Fresh:
- 3 packages (approximately 1 quart) fresh mushrooms
- 3 packages (9 hearts) Romaine lettuce
- 1 large package fresh spinach (in the plastic container or 2 bags)
- 1 pint grape or cherry tomatoes
- 3 large tomatoes
- 5 white onions
- 3 jalapenos (omit if you prefer your foods mild)
- 2 pounds potatoes
- 7 green peppers
- 1 pound carrots
- fresh cilantro (optional)
Frozen:
- 2 lbs green beans
- 1 lb broccoli florets
- 1 lb corn (or 2 cans)
Canned:
- 2 cans creamed corn
- 1 jar pimentos or roasted red peppers (optional)
- 1 can water chestnuts (optional)
- 28 oz canned diced tomatoes
Grains:
- 2 loaves whole-wheat bread
- 2 packages (8-count) whole-wheat tortillas
- 1 package (8-count) mini wheat bagels
- 1 package whole-wheat pitas (optional; could substitute bread or tortillas)
- 1 lb brown rice
- 1 box low-fat granola
- 1 lb whole-wheat pasta (bows or penne)
- 1 box shredded wheat (any variety)
- 1 whole-wheat pizza crust
Misc:
- light mayonnaise
- 1 bottle light Italian dressing
- 1 pint sorbet
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