Bakery
Whole-grain baguette (You need 1 small.
)Whole-grain bread (You need 7 slices.
)Whole-grain buns (You need 2.
)Whole-grain pita (You need 1.
)Whole-grain tortillas (You need 2.)
)Chocolate soymilk (You need 8.25 oz.
)Eggs (You need 4.
)Havarti (You need 1 slice.
)Hummus (You need 6 tbsp.
)Lowfat plain yogurt (You need 1/4 cup + 2 tbsp.
)Lowfat reduced-sodium whipped cottage cheese (You need 1/2 cup.
)Nonfat milk (You need 2 3/4 cups.
)Nonfat plain Greek yogurt (You need 1/2 cup.
)Part-skim ricotta (You need 1/3 cup.
)Reduced-fat cheddar (You need 1 slice.
)Reduced-fat feta (You need 1 oz + 3/4 cup.
)Reduced fat Monterey Jack cheese (You need 1/4 cup.
)Shredded part-skim mozzarella (You need 4 tbsp.)
Frozen Foods
Frozen spinach (You need 1/2 cup.
)Whole-grain frozen waffle (You need 1.)
Meat, Fish, Poultry, Proteins
Chicken (You need 3 oz.
)Frozen Shrimp (You need 1 cup.
)Lean ground beef (You need 4 oz.
)Low-sodium turkey breast (You need 2 oz.
)Pork tenderloin (You need 4 oz.
)Tempeh (You need 4 oz.
)Turkey bacon (You need 2 slices.)
Nonperishables
Almond butterApricots (You need 2.
)Black olives (You need 1/4 cup.
)Bulgur wheat (You need 3/4 cup.
)Canned crab (You need 3 oz.
)Corn chips (You need 1 oz.
)Dried dates (You need 2 tbsp.
)Granola (You need 1 tbsp.
)HoneyLight in sodium roasted red pepper and tomato soup (You need 1/2 cup.
)Maple syrupMarinara sauce (You need 6 tbsp.
)Peanut butterPistachios (You need 2 tbsp.
)Pomegranate juice (You need 2 oz.
)Raisins (You need 1 tbsp.
)Reduced-sodium black beans (You need 1 1/4 cups.
)Roasted almonds (You need 4 tbsp.
)Rolled oats (You need 1/3 cup.
)Seltzer (You need 6 oz.
)Shredded wheat (You need 1 1/2 cups.
)Unsweetened shredded coconut (You need 1 tbsp.
)Walnuts (You need 3 tbsp.
)Whole-grain crispbread crackers (You need 3.
)94%-fat-free popcorn (You need 3 1/2 cups.)
Produce
Apples (You need 2.
)Arugula (You need 2 cups.
)Avocado (You need 1.
)Broccoli florets (You need 1 cup.
)Carrots (You need 2.
)Cherry tomatoes (You need 15.
)Clementine (You need 1.
)Garlic (You need 1 clove.
)Corn kernels (You need 1/3 cup.
)Cucumbers (You need 2.
)Edamame in the shell (You need 2 cups.
)Eggplant (You need 1.
)Orange (You need 1.
)Pear (You need 1.
)Portobellos (You need 2.
)Red onions (You need 2.
)Red pepper (You need 1.
)Romaine (You need 1 bunch.
)Spinach (You need 4 1/2 cups.
)Celery (You need 1 stalk.
)Strawberries (You need 1/3 cup.
)Sweet potatoes (You need 2.
)Tomato (You need 1.
)Zucchini (You need 1.)
Whole-grain bread (You need 6 slices)Whole-grain English muffins (You need 2.
)Whole-grain tortilla (You need 1.
)Whole-wheat pitas (You need 3.)
)Egg whites (You need 2.
)Hummus (You need 2 1/2 tsp.
)Nonfat milk (You need 1 cup.
)Nonfat plain Greek yogurt (You need 1/2 cup.
)Orange juice (You need 1 cup.
)Parmesan (You need 1 1/2 tbsp.
)Part-skim mozzarella (You need 2/3 cup.
)Part-skim string cheese (You need 1.
)Reduced-fat cream cheese (You need 1 tbsp.
)Reduced-fat Feta (You need 1/4 cup.
)Reduced-fat Swiss (You need 3 slices.
)Soymilk (You need 1 1/2 cups.
)Trans-fat-free buttery spread (You need 1 tsp.
)Trans-fat-free light margarine (You need 2 tsp.
)White wine (You need 2 tbsp.)
Frozen Artichoke Hearts (You need 1 cup.
)Frozen Peas (You need 1/2 cup.
)Whole-grain frozen waffle (You need 1.)
Chicken breast sausages (You need 2.
)Chunk light tuna (You need 3 oz.
)Deli roast beef (You need 4 oz.
)Firm tofu (You need 1 cup.
)Grilled chicken (You need 2 oz.
)Grilled chicken strips (You need 3 oz.
)Large scallops (You need 5.
)Pork tenderloin (You need 4 oz.
)Reduced-sodium turkey breast (You need 4 slices.
)Veggie burger (You need 1.)
Almond and Coconut KIND Fruit & Nut BarBlack olives (You need 4 tbsp.
)Brown rice (You need 1/4 cup.
)Bulgur wheat (You need 1 1/2 cups.
)Chopped pecans (You need 2 tbsp.
)Chopped walnuts (You need 1 tbsp.
)Chocolate Brownie Clif Kid Z BarCorn chips (You need 1 oz.
)Green olives (You need 2 tbsp.
)Ground flaxseed (You need 3 tbsp.
)HoneyReduced-sodium chicken broth (You need 1 cup.
)Low-sodium vegetable broth (You need 1/2 cup.
)Maple syrupOats (You need 1/4 cup.
)Peanut butter (2 tspPumpkin seeds (You need 1 tbsp.
)Quinoa (You need 1/2 cup.
)Raisins (You need 1 tbsp.
)Reduced-sodium marinara sauce (You need 1 cup.
)Reduced-sodium tomato soup (You need 1 cup.
)Unsweetened dried coconut (You need 1 tbsp.
)Whole-wheat couscous (You need 3/4 cup.
)Whole-wheat penne (You need 1 cup.
)Whole-grain linguine (You need 1 cup.)
Arugula (You need 5 cups.
)Baby Carrots (You need 1/2 cup.
)Bananas (You need 3.
)Beets (You need 2.
)Broccoli rabe (You need 1 cup.
)Cantaloupe Wedge (You need 1.
)Cauliflower (You need 2 cups.
)Cherries (You need 2.
)Chickpeas (You need 1 cup.
)Cucumber (You need 1/4 cup.
)GarlicGrapes (You need 1 cup.
)Grape tomatoes (You need 1 cup.
)Green bell pepper (You need 1/4 cup.
)Onion (You need 1 cup.
)Orange (You need 1.
)Portobellos (You need 1/2 cup.
)Potato (You need 1.
)Roasted red pepper (You need 1 cup.
)Shredded carrot (You need 1/2 cup.
)Spinach (You need 3 cups.
)Strawberries (You need 1 cup.
)Tomato (You need 1 1/2 cups.
)White veans (You need 1/3 cup.
)Zucchini (You need 1.)
Corn tortillas (You need 4.
)Whole-grain bread (You need 2 slices)Whole-grain bun (You need 1.
)Whole-grain English muffin (You need 1.
)Whole-grain tortillas (You need 2.
)4-inch whole-grain pita (You need 1.)
)Cheddar (You need 1 oz.
)Chobani Yogurt (You need 6 oz.
)Eggs (You need 1.
)Egg Whites (You need 1.
)Honest Tea Assam Black Tea (You need 8 oz.
)Hummus (You need 1/2 cup.
)Reduced-fat cream cheese (You need 4 tbsp.
)Nonfat milk (You need 2 cups.
)Nonfat plain Greek yogurt (You need 1/4 cup.
)Part-skim string cheese (You need 1.
)Plain lowfat yogurt (You need 1 3/4 cups.
)Reduced-fat shredded Mexican blend cheese (You need 1/2 cup.
)Shredded cheddar (You need 1 tbsp.
)Shredded Parmesan (You need 2 tbsp.)
Amy’s Organic Indian Mattar Paneer Light In SodiumKashi Mayan Harvest BakeFrozen Pineapple (You need 1/3 cup.)
Bottom Round Steak (You need 4 oz.
)Canned Crab Meat (You need 3 oz.
)Chunk Light Tuna (You need 5 oz.
)Hormel Vegetarian Chili With Beans (You need 1 cup.
)Salmon fillet (You need 4 oz.
)Skinless, boneless chicken breast (You need 7 oz.
)Skinless halibut (You need 4 oz.
)Turkey bacon (You need 1 slice.
)Chicken breast deli slices (You need 3 oz.
)Baked ham (You need 2 slices.)
Almond ButterBlack olives (You need 2 tbsp.
)Brown rice (You need 1 1/4 cups.
)Bulgur wheat (You need 1/3 cup.
)Chopped pistachios (You need 3 tbsp.
)Cornmeal (You need 1/4 cup.
)Dried cranberries (You need 1 tbsp.
)Kashi GoLean Original Cereal (You need 2/3 cup.
)Kashi Heat to Heart Warm Cinnamon or Honey Cereal (You need 1/2 cup.
)Mixed dried fruit (You need 2 tbsp.
)Multigrain WASA Cracker (You need 1.
)Pacific Light in Sodium Roasted Red Pepper and Tomato Soup (You need 1 cup.
)Peanut butterPecan halves (You need 1 tbsp.
)Pistachios (You need 3 tbsp.
)Quinoa (You need 1/2 cup.
)Raisins (You need 4 tbsp.
)Reduced-sodium black beans (You need 1/4 cup.
)Shredded dried coconut (You need 2 tbsp.
)Wonton wrappers (You need 6 small.
)Toasted pine nuts (You need 1 tbsp.
)Whole-grain tortilla chips (You need 1 oz.)
Avocado (You need 1 tbsp.
)Baby carrots (You need 1 3/4 cups.
)Baby spinach (You need 4 cups.
)Banana (You need 1.
)Broccoli (You need 1 cup.
)Celery stalks (You need 4.
)Cherry tomatoes (You need 1/2 cup.
)Chives (You need 1 tsp.
)Chopped carrots (You need 1/4 cup.
)Clementines (You need 2.
)Cucumber (You need 1/4 cup.
)Edamame (You need 3/4 cup.
)Eggplant (You need 3/4 cup.
)GarlicGrape tomatoes (You need 1/2 cup.
)Jalapeno (You need 1 tsp.
)Onion (You need 1/2 cup.
)Pears (You need 2.
)Portobellos (You need 1/4 cup.
)Red bell pepper (You need 1/4 cup.
)Red cabbage (You need 1 cup.
)RomaineSweet potato (You need 1.
)Tomatoes (You need 2 cups.
)Zucchini (You need 1/4 cup.)
