Week 7 Shopping List/Pantry Items 
(Download Printable Version Here: Meal Plan and Recipes – Week 7)

Fruits and Veggies
1 cup fresh (or frozen) strawberries – plus more of your favorite berries (blueberries, raspberries, strawberries) (more for athlete and maintenance)
1 Ruby Red Grapefruit
1-2 Pears
Lemons or lemon juice
1 bunch seedless red grapes
2 Apples (1 red, 1 green for variety)
2 bananas (more for athlete and maintenance)
1 Bunch Kale
Small sweet potato
Cauliflower or other veggie of choice
Spinach, fresh or frozen (1 package frozen and 1 small bag of fresh baby spinach would work well)
1 – 2 Avocados
1 Zucchini
1 Navel orange
1 Cucumber
2 tomatoes (or 1 pint cherry tomatoes)
1 or 2 Red onion (plus 1 bunch scallions if desired)
Red or orange bell peppers
Broccoli, fresh (1 large bunch ) or frozen
1 package string beans (or about a cup)
Dark salad greens, such as romaine or mixed greens
Fresh ginger and fresh garlic
1 package mushrooms (or about 10)

Dry Goods and Nuts
Protein Powder (we like whey protein powder)
Chopped walnuts
Flax seeds – ground is preferable – or use a coffee grinder
Slivered almonds
Peanut butter or almond butter (all natural is best)
Slow cooking or steel cut oatmeal
Brown rice
Olive oil
Cooking oil spray
Low-fat/low-sodium steak marinade
Capers (optional for chef’s salad)
Low-fat vinaigrette dressing and honey mustard dressing
Whole wheat (or gluten free)  tortilla (or small whole wheat (or gluten free)  pitas)(plus corn tortillas if preferred for fajita night)
Whole wheat (or gluten free)  bread (keep frozen in between using)
Brown rice cakes
High fiber, high protein cereal (like Kashi GoLean, Meusli, Shredded Wheat, All Bran, GrapeNuts)
Whole wheat (or gluten free)  English muffins/rolls
Low sodium Soy sauce (and/or teriyaki sauce)
Low-fat mayonnaise
Energy Bars and/or mix1 beverage (easy have on hand snacks)
Curry powder, Cajun spice (see notes below on spices)
Dijon mustard
1 jar roasted red bell peppers
Green tea

Canned Goods
Canned lowfat chili (turkey or vegetarian)
Steak marinade (low sodium)
Pitted black olives
Low-sodium chicken or vegetable broth
Black bean soup, canned

Dairy and Refrigerated/Frozen Goods
Low fat cottage cheese
Nonfat sour cream (optional – you won’t use it too much)
Low fat plain yogurt or Kefir (vanilla okay too)
Hummus (try a new flavor if desired)
Lowfat (when available) cheese (Swiss Cheese, Cheddar cheese)
Whole grain frozen waffles (Nature’s Path, Lifestream)
2 frozen lowfat, high protein entrees (ideally around 350 calories or less)
Low-fat string cheese
Nonfat 1% milk or soymilk
2 Tbsp. Crumbled blue cheese or chevre
Frozen edamame or roasted soy nuts

Meat, Poultry and Fish
Small sirloin steak (about 4 ounces)(more for athlete and maintenance)
Scallops – about 4 – 5 large (per person)
1 precooked Rotisserie Chicken** – regular flavor
Sliced deli turkey (about 4 ounces)(more for athlete and maintenance)
Sliced deli roast beef (about 2 ounces)(more for athlete and maintenance)
Wild salmon filet (4 to 5 ounce)(You may want 2 of these for maintanence plan)
Ground white meat turkey or ground buffalo
Tempeh or Tofu if subbing for meat
Boneless skinless chicken breasts