Week 8 Shopping List/Pantry Items 
(Download Printable Version Here: Meal Plan and Recipes – Week 8)

Fruits and Veggies
leaf lettuce (Romaine or Butter works great)
1 bunch baby spinach leaves,
mixed greens
lemons or lemon juice
fresh ginger
2 onions
fresh rosemary
3 red peppers, 1 med green pepper
1 avocado
3 tomatoes
½ head green cabbage,
1 zucchini
small cauliflower
broccoli florets,
1 celery stalk
10 asparagus spears
1/2 cup porcini or shiitake mushrooms
2.5 cup fresh or frozen (thawed) berries
1 small pear
3 apples
1 grapefruit
5 kiwi
¼ cup chopped pineapple,
small bunch of organic grapes
2 Plums
1 banana
1/4 cup fresh sliced strawberries,
2 peaches

Dry Goods and Nuts
whole wheat pita, & whole-grain bread (or gluten free bread)
whole wheat (or gluten free)  (or low carb) tortillas & corn tortillas
15 whole grain (or gluten free) crackers & brown rice cakes
1 cup whole wheat (or brown rice) penne (uncooked),
brown rice
oats & Steel cut oats
cooking spray,
1 teaspoon brown sugar
maple syrup
1 tablespoon chopped walnuts
cashews or almonds
chopped hazelnuts
raw pecans
slivered almonds or chopped peanuts
sunflower seed kernels
lime juice
olive oil
soy sauce (we like to use wheat-free tamari)
sesame oil
Dijon mustard
honey, or agave
all-purpose flour
whole wheat (or gluten free)  flour
ground flax
honey mustard and a light Italian salad dressing
reduced fat mayonnaise
1 tablespoon of almond butter or peanut butter

Spices: chili powder, oregano, cinnamon, cumin, thyme, cayenne pepper, dill weed, garlic powder, curry powder, sea salt, pepper
Snack bar or mix1
20-ounce skim cappuccino, chai or Energy Bar (about 200 calories or less
protein powder

Canned Goods
1 can black beans
2 cups roasted red pepper
1 cup Lentil soup or chili (we always recommend organic and low sodium when possible)
2 – 3 tablespoon marinara sauce
1 tablespoon low sodium chicken or veggie broth

Dairy and Refrigerated Goods/Frozen
2 frozen whole grain waffle
nonfat plain yogurt
lowfat milk
2 cups cottage cheese
3 string cheese
shredded Monterey jack or cheddar cheese
shredded Asiago, Romano and/ or Parmesan cheese.
feta cheese
1 slice reduced fat cheddar cheese
1/2 cup fontina cheese, shredded
1/2 cup mozzarella cheese

Meat, Poultry and Fish
4 ounces baked tofu
10 ounces boneless skinless chicken breast
Whole eggs &  egg whites
4 boneless pork chops, 1-inch thick
4 ounces thin slices deli turkey
4 ounce halibut filet (or other white fish)
1 ounce pancetta or 1 slice bacon
3 ounces smoked (or baked) wild salmon
chicken and/or turkey sausage for pizza (optional)