Week 6 Shopping List/Pantry Items 
(Download Printable Version Here: Meal Plan and Recipes – Week 6)

Fruits and Veggies
Berries, fresh or frozen (blueberries, raspberries or strawberries)
Navel orange (1 or 2)
Grapefruit (1)
Apples (choose all apples or apples and pears – 1 or 2 each)
Pears
Lemons or Bottled lemon juice
Romaine Lettuce and Mixed Greens
Broccoli, fresh or frozen (at least 2 cups worth)
Red bell pepper (1 or 2)
Tomato, plum and cherry
Celery
Cucumber – 1 (or 2 if you like them for snacks)
Avocado
Mushrooms
Onions (2) red or yellow
Green beans, fresh or frozen
Spinach, fresh or frozen
Sweet potato or yam (1 per person)
Asparagus, fresh or frozen
Garlic
Thyme (dried is fine)
Rosemary (dried is fine)
Zucchini (1)
Scallions
Carrots or baby carrots
Cauliflower or Kale

Dry Goods and Nuts
Chopped walnuts
Almonds and slivered almonds
Pistachios
Flax seeds or ground flax seeds
High fiber cereal, look for one that is higher in protein, such as Kashi GoLean
Brown rice cakes
All-natural peanut butter or almond butter
Light Mayonnaise (should have about 50 calories per tbsp)
Ketchup
Mustard
Olive oil
Teriyaki sauce or other bottled meat marinade (check for msg, high fructose corn syrup and sodium content)
Whole wheat (or gluten free)  crackers (make sure that there are no trans fats)
Low-fat vinaigrette
Whole grain dinner roll or whole grain hamburger dinner rolls
Whole wheat (or gluten free)  English muffins
Whole wheat (or gluten free)  pita breads, 6-inch
Whole wheat (or gluten free)  bread (you can skip the bread if you are substituting pita or rice cakes)
Barley, brown rice, quinoa

Canned Goods
Pitted black olives
Tomato sauce (or low sodium marinara)
Lentil Soup, should have about 150 calories per cup (we like Amy’s organics)
Tuna packed in water
Black beans
Salsa (canned or homemade)

Dairy and Refrigerated Goods
Plain non-fat yogurt
Low-fat Swiss cheese
Hummus or guacamole
Part skim mozzarella, shredded, or you can shred yourself from a large block
Skim or 1% milk
Crumbled blue cheese (or sub chevre)
Eggs, look for high omega-3 eggs, such as Eggland’s Best
1% cottage cheese
Feta cheese, crumbled or you can buy a block and crumble it yourself (or sub chevre)
Low-fat string cheese
Reduced fat tofu or tempeh (if subbing tofu for any of the poultry entrees)
Prebaked tofu (again, as a sub in salads)

Frozen goods
Whole grain waffles
Soy or bean-based veggies burgers

Meat, Poultry and Fish
Deli turkey (about 5 ounces)
Boneless skinless chicken breast (about a pound if you are going to make extra for lunches, otherwise, about 9 ounces)
Pre-cooked chicken breast, such as Perdue shortcuts (ignore if you prepare extra cooked chicken on your own)
Ground turkey breast (5 ounces)
Lean flank steak or lean sirloin steak (4 ounces)
Salmon filet, wild salmon is preferable (5 ounces)
Firm white fish, such as Halibut or Mahi Mahi (5 – 6 ounces)
Shrimp, peeled and deveined shrimp would make your food preparation easier