Week 2 Grocery List with 7-Day Meal Plan
Aisle
|
Food
|
Quantity
|
Measurement
|
Bread
|
Whole wheat tortilla
|
2
|
6-inch
|
Bread
|
Whole wheat pita
|
3
|
4-inch
|
Bread
|
Whole wheat English muffin
|
1
|
Single serving
|
Bread
|
Italian
|
2
|
Slices
|
Bread
|
Whole wheat bread
|
2
|
Slices
|
Grain
|
Brown rice
|
1
|
Cup
|
Grain
|
Whole wheat spaghetti
|
½
|
Cup
|
Grain
|
High fiber cereal
|
2
|
Cup
|
Dairy
|
Cheddar
|
3
|
oz
|
Dairy
|
Reduce Fat Sour Cream
|
1
|
Tsp
|
Dairy
|
low Fat plain Yogurt
|
4
|
Tbsp
|
Dairy
|
Goat cheese
|
1
|
Oz
|
Dairy
|
Cottage cheese
|
1 1/3
|
Cup
|
Dairy
|
Non Fat plain yogurt
|
1
|
Cup
|
Dairy
|
Blue Cheese crumbles
|
1
|
Tbsp
|
Dairy
|
Mozzarella
|
3.5
|
Oz
|
Dairy
|
Skim milk
|
1
|
Cup
|
Condiments
|
Olive oil
|
3
|
Tsp
|
Condiments
|
Deli or dijion mustard
|
2
|
Tbsp
|
Condiments
|
Low Fat mayo
|
1
|
Tbsp
|
Condiments
|
Hummus
|
2
|
Tbsp
|
Condiments
|
Low Fat dressing
|
5
|
Tbsp
|
Condiments
|
Ranch dressing
|
1
|
Tbsp
|
Condiments
|
Applesauce
|
½
|
Cup
|
Condiments
|
Apricot jam
|
2
|
Tbsp
|
Condiments
|
Almond butter
|
2 ½
|
Tbsp
|
Condiments
|
Mariana sauce
|
½
|
Cup
|
Condiments
|
Tomato sauce
|
½
|
Cup
|
Condiments
|
Salsa
|
½
|
Cup
|
Condiments
|
Bacon bites
|
1
|
Tbsp
|
Protein
|
Egg whites
|
4
|
Cup
|
Protein
|
Flaxseeds
|
1
|
Tbsp
|
Protein
|
Chicken
|
7
|
Oz
|
Protein
|
Pork chop
|
4
|
0z
|
Protein
|
Beef
|
3
|
Oz
|
Protein
|
Turkey
|
6
|
Oz
|
Protein
|
Deli style roast beef
|
3
|
oz
|
Protein
|
Ground turkey
|
3
|
Oz
|
seafood
|
Tuna
|
4
|
Oz
|
seafood
|
Shrimp
|
4
|
Oz
|
Seafood
|
White flaky fish
|
4
|
Oz
|
Frozen
|
Low fat waffle
|
1
|
Waffle
|
Misc.
|
Tortilla chips
|
1
|
oz
|
Misc.
|
Dried cranberries
|
1
|
Tsp
|
Misc.
|
Rice cake
|
1
|
Cake
|
Misc.
|
Black bean soup
|
2
|
Cup
|
Misc.
|
Breadcrumbs
|
2
|
Tbsp
|
Misc.
|
Nutrition bar
|
1
|
bar
|
Misc.
|
English breakfast tea
|
1
|
Tea bag
|
Misc.
|
Stevia
|
1
|
Tsp
|
Nuts
|
Almond slivers
|
6
|
Tsp
|
veggies
|
Red onion
|
¼
|
Cup
|
Veggies
|
Tomato
|
¼
|
Cup
|
Veggies
|
Melon
|
1
|
Cup
|
Veggies
|
Lettuce
|
1
|
Cup
|
Veggies
|
Bell pepper
|
1
|
Pepper
|
Veggies
|
Celery
|
2 ¼
|
Stalks
|
Veggies
|
Portabella mushroom
|
1
|
Mushroom
|
Veggies
|
Zucchini
|
1
|
Whole
|
Veggies
|
Yellow squash
|
1
|
Whole
|
Veggies
|
String beans
|
1
|
Cup
|
Veggies
|
Mango
|
¼
|
Cup
|
Veggies
|
Lemon
|
2
|
Whole
|
Veggies
|
Spinach
|
2
|
Cup
|
Veggies
|
Potato
|
1
|
Whole
|
Veggies
|
Apricots
|
2
|
Whole
|
Veggies
|
Banana
|
1
|
Whole
|
Veggies
|
Grapes
|
20
|
Whole
|
Veggies
|
Carrots
|
¼
|
Cup
|
Veggies
|
Mixed greens
|
7
|
Cup
|
Veggies
|
Cherry tomatoes
|
12
|
Whole
|
Veggies
|
Avocado
|
1
|
Whole
|
veggies
|
Mixed berries
|
2 ¼
|
Cup
|
Veggies
|
Peach
|
1
|
Whole
|
Veggies
|
Orange
|
1
|
Whole
|
Veggies
|
Broccoli
|
1 ¼
|
Cup
|
Veggies
|
Alfalfa or pea sprouts
|
¼
|
Cup
|
Veggies
|
Cucumber
|
1
|
Whole
|
Veggies
|
Arugula
|
1
|
Cup
|
Veggies
|
Green apple
|
2
|
whole
|
Day 1
Breakfast:
Egg white Pita with fresh melon
1- 4inch whole wheat pita
4 egg whites scrambles
1 oz soft goat cheese
¼ cup chopped tomato
½ cup cubed fresh melon
Snack 1
Greenberry or chocolate shakeology
10oz Water
Ice
Lunch:
Southwestern Chicken tortilla
1- 6-inch whole grin tortilla
3oz grilled chicken breast
2 slices tomato
2 leaves of lettuce
1 Tbsp reduced fat ranch dressing
½ bell pepper sliced
2 stalks celery, cut into sticks
Fill tortilla with chicken breast, tomato, lettuce, and dressing. Serve pepper and celery slices on the side
Snack 2
Salsa and chips
1 oz baked tortilla chips
¼ cup salsa
Dinner:
Citrus Seafood Over Spinach
4 oz white flaky fish of your choice
2 tsp olive oil
Juice of 1 lemon
1 cup streamed spinach
1 small baked potato
Salt and pepper to taste
Directions: Place fish in an ovenproof dish and sprinkle with 1 tsp olive oil and lemon juice. Bake at 375 for 12 to 15 minutes or until cooked through. Place fish on bed of spinach Slice open baked potato and drizzle with olive oil, salt and pepper
******************************************************************
Day 2
Breakfast:
Apricot and cottage cheese parfait
½ cup 1% cottage cheese
2 sliced apricots
2 tsp slivered almonds
Snack 1
1 whole-grain brown rice cake
½ Tbsp almond butter
½ sliced banana
Lunch:
Roast Beef Pita
1- 5 inch whole wheat pita
1 tsp deli mustard
3 oz deli-style lean roast beef
¼ cup shredded lettuce
¼ cup alfalfa sprouts
½ red bell pepper sliced
½ cucumber sliced
Serve pepper and cucumber slices on the side
Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice
Dinner:
Shrimp and Almond Quinoa
4 oz raw shrimp
1-cup arugula
½ cup cooked quinoa
1 tsp sliced almonds
Lemon wedge (optional)
1 small green apple sliced
Directions: Skewer shrimp and cook on grill or stovetop grill pan. Place on bed of arugula and quinoa mixed with almonds. Squeeze lemon juice over shrimp (if desired) and season with salt and pepper. Finish meal with apple slices
******************************************************************
Day 3
Breakfast:
Apricot and almond butter English muffin
1 whole wheat English muffin
1 Tbsp. almond butter
1Tbsp. apricot jam or preserves
1 cup English breakfast tea
1 tsp Stevia
1 tsp skim milk
Snack 1
Greenberry or chocolate shakeology
10oz Water
Ice
Lunch:
Spicy Tuna Salad
4oz water-packed white tuna
¼ celery stalk chopped
¼ cup grated carrots
1 Tbsp Dijon mustard
1 Tbsp low-fat mayonnaise
2 cups mixed greens
4 cherry tomatoes
Mix all ingredients together and place over a bed of greens and top with cherry tomatoes
Snack 2
Mediterranean Toast
1 slice whole-wheat toast
2 Tbsp hummus
½ sliced avocado
Dinner:
Rice and chicken dinner
4 oz baked or broiled chicken breast
¾ cup cooked brown rice
1 cup mixed greens
1 Tbsp low fat dressing
1-cup fresh berries
Place chicken on rice. Serve salad drizzled with dressing. Finish meal with berries.
******************************************************************
Day 4
Breakfast:
Peach Waffle
1 low-fat whole grain waffle
½ peach sliced
4 Tbsp low-fat yogurt
1 tsp apricot jam
Snack 1
Fruit and cheese
1 orange cut into quarters
1oz of cheese (Swiss, cheddar, mozzarella)
Lunch:
Soup and sandwich
2 oz deli-style turkey breast
1 slice whole wheat bread
2 very thin slices of avocado
Dijon mustard (to taste)
2 cup canned black bean soup
Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice
Dinner:
Meatballs and spaghetti
3oz of ground turkey
1 cup of egg whites
2 Tbsp breadcrumbs
½ cup cooked whole-wheat spaghetti
¼ cup marinara sauce
1 cup steamed broccoli
Directions: Preheat oven to 350. In a small bowl, combine turkey, egg white, and breadcrumbs. Form into 3 small meatballs and bake on a cookie sheet for about 15 minutes or until cooked through. Add meatballs to marinara sauce and warm in the microwave. Top spaghetti with meatballs and sauce. Serve broccoli on side.
******************************************************************
Day 5
Breakfast:
Cereal and milk
½ cup high-fiber cereal
½ cup skim milk or frozen berries
Snack 1
1 nutrition bar
Lunch:
Turkey Cobb Salad
2 cups mixed greens
4 oz low-sodium turkey breast chopped
1 Tbsp crumbled bleu cheese
1 Tbsp bacon bits
¼ avocado cubed
4 cherry tomatoes cut into halves
2 Tbsp low fat dressing
Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice
Dinner:
Japanese Tuna and Spinach Sauté
4 oz tuna
2 Tbsp marinara sauce
1-cup fresh spinach
1 tsp olive oil
20 green or purple grapes
Directions: Marinate spinach in sauce. Grill, broil, or sear tuna on desired degree of doneness. Sauté spinach in olive oil. Serve tuna and spinach. Finish meal with grapes
******************************************************************
Day 6
Breakfast:
Mango and blackberry almond parfait
1-cup nonfat plain yogurt
¼ cup cubed mango
½ cup blackberries
1 tsp slivered almonds
Snack 1
Nutty apple
1 small apple
1 Tbsp all natural nut butter (peanut or almond)
Lunch:
Pizza and salad
1 6-inch whole-wheat pita bread
¼ cup canned tomato sauce
¼ cup chopped broccoli florets steamed
¼ cup thinly sliced button mushrooms
2 oz part-skim mozzarella cheese
2 cups mixed salad greens
5 sliced cherry tomatoes
2 Tbsp low fat dressing
Directions: Preheat oven or toaster oven to 325. Top pita bread with tomato and spread evenly. Scatter vegetable over sauce, and then top with cheese. Bake 12 to 15 minutes or until cheese is melted and pizza is hot throughout. Serve with mixed greens tossed with tomatoes and low fat dressing.
Snack 2
Greenberry or chocolate shakeology
10oz Water
Ice
Dinner:
Beef Fajitas and brown rice
¼ cup brown rice
½-shredded lettuce
3 oz beef
1 small whole grain tortilla
¼ cup chopped red onion
2 Tbsp grated low fat cheddar cheese
1 tsp reduced fat sour cream
2 tsp tomato salsa
******************************************************************
Day 7
Breakfast:
Fresh berry cereal
¾ cup high-fiber cereal
½ cup skim milk
½ cup fresh blueberries
¼ cup fresh raspberries
2 tsp slivered almonds
Snack 1
Greenberry or chocolate shakeology
10oz Water
Ice
Lunch:
Grilled Veggie Press
1 large portabella mushroom thinly sliced
1 large zucchini thinly sliced
1 large yellow squash thinly sliced
1-1/2 oz part-skim mozzarella cheese
2 slice Italian bread
Olive oil or cooking spray
Directions: Coat vegetables with olive oil or cooking spray, then grill or broil for 3 to 5 minutes. Place mozzarella cheese on one slice of bread and toast until cheese is melted. Place vegetables on cheese and top with second slice of bread.
Snack 2
Cottage cheese Bowl
1/3 up 1% cottage cheese
1 Tbsp Flaxseeds
1 tsp dried cranberries
Dinner
Pork Chops and Apple Sauce
4 oz lean center cut boneless pork chop
½ cup applesauce
1 cup steamed string beans
Directions: Bake pork chop until cooked throughout. Serve with applesauce and beans.
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