Breakfasts: Cheesy Egg-White Pita and Strawberry Shake Pear-Vanilla Yogurt Loaded Cereal Savory Scoops Almond Butter and Banana Smoothie Drive-Through Grub and Chug Belgian Waffles
Lunches: Salmon-Salad Sammy Grilled Cheese Dip Delights Veggie Burger Pizza Plus Energy Medley Chopped Salad
Snacks: Hot Cocoa Veggies and Herb Dip Mug of Cereal Maple-Nut Yogurt Caffeine Fix Spicy Tofu Bites Cinnamon Apples and Honey Yogurt
Dinners: Crispy Shrimp With Bok Choy Veggie Curry Spaghetti and Meatballs Chicken and Rice Pilaf South-of-the-Border Casserole Night-Out Nosh Salmon With Citrus Salsa
Treats: Melon-Mint Salad Teatime Frozen Joy Sweet Cup Happy Glass Chocolate Chunk Crunch Time
BakeryWhole-grain baguette (a 2 1/2 inch slice; buy a demi baguette)Whole-grain bread (2 slices)Whole-wheat English muffin (1/2)Whole-wheat pita (4)
Condiments and SpicesApple cider vinegarBalsamic vinegarBlack pepperCardamom podsCinnamonCinnamon stickCloves (whole)Curry powderDried Italian-herb mixDried thymeHot pepper sauceLemon juiceLime juiceMayonnaiseMustard powderOlive oilOyster saucePeppercornsRice wine vinegarSaltSesame oilTahiniVanilla extractZa’atar
Dairy/RefrigeratedCrumbled feta (2 tbsp)Kozy Shack rice pudding cupLiquid egg whites (1/3 cup + 2 tbsp; buy a 16 oz container)Lowfat plain yogurt (2 1/2 cups + 3 tbsp + 1 tsp; buy a 32-oz container)Milk, 2% (1/2 cup)Nonfat plain Greek yogurt (1 cup + 1 tbsp)Nonfat plain yogurt (2/3 cup; buy a 6-oz container)Parmesan, grated (2 tsp)Reduced-fat shredded cheddar (2 tbsp)Reduced-fat sliced cheddar (2 slices)Skim milk (3 cups)Vanilla soymilk (2 cup)
Frozen FoodsAmy’s Light in Sodium Mexican Casserole BowlAmy’s Texas veggie burgerFruit sorbet (2/3 cup; buy a pint)Kashi Basil Pesto Thin Crust Pizza (1/3)Unsweetened, whole strawberries (1 1/4 cup)Whole-grain waffles (2)
Meat, Fish, Poultry, ProteinsBoneless, skinless chicken thighs (two 4-oz portions)Ground turkey, 93 percent lean (4 oz)Nasoya Tofu Plus or Sprouted Super Firm Tofu (1/2 cup; buy 1 package)Salmon fillets (one 3-oz fillet + one 4-oz fillet)Shrimp, shelled and deveined (4 oz)
NonperishablesAlmond butter, unsaltedBear Naked Fruit and Nut Soft-baked Granola CookieBrown basmati rice (1/3 cup)Brown rice (1/2 cup)Chickpeas, no-salt-added (about 2 cups; buy 2 cans)Currants (2 tsp)Dark chocolate (3 squares or 1 oz)HoneyMaple syrup (2 tsp)Olives (4; buy 1 can or jar)Pecan halves (2)Pine nuts (1 tsp)Pumpkin seeds (1 1/2 tsp)Shredded wheat (about 1/3 cup)Sliced almonds (5 1/2 tbsp)Sliced pecans (2 tbsp)Spaghetti sauce (1/2 cup)Sugar (2 tbsp)Tea bagTortilla chips (2 oz)Unsweetened cocoa powder (2 tsp)Vegetable oil cooking sprayWasa multigrain crispbread (2)Whole-grain flake cereal (about 2 cups)Whole-grain spaghetti (1 cup)Whole-wheat breadcrumbs (4 tsp)Whole-wheat couscous (3 tbsp)Wine (5 oz)
ProduceApples (2 1/2)Baby bok choy (6 cups)Bananas (2)Broccoli florets (3 cups)Cantaloupe pieces (3/4 cup)Cauliflower (2 1/2 cups)Celery (2 tbsp)Dill (2 tbsp)Garlic (4 cloves)Grapes (1 cup)Green apple (2 tbsp)Hass avocado (1/2)Honeydew (1/2 cup)Jalapeno (1 tbsp)Lettuce (1 leaf)LimeMint (2 tbsp + 1 tsp)Oranges (2)Parsley (2 tbsp)Pears (2)Radishes (1/2 cup)Red bell pepper (1/2 cup + 1)Red onion (1 tsp)Salad greens (2 cups)Scallions (2 tsp)Spinach (2 cups)Strawberries (1 cup + 2 tbsp + 2 tsp)Tomato (3)Yellow onion (1/4 cup + 1 slice)
