5-day meal plan shopping list

5-day meal plan shopping list

DAY 1

BLT breakfast cheese toast with an orange n WW Reduced Fat

Mexican Blend Shredded Cheese n Reduced-calorie whole- wheat bread n Uncooked reduced-fat center-cut bacon n Romaine lettuce n Tomato n Orange

Pulled chicken ancho chili and black bean soup n Chili powder n Ancho chili powder n Poblano chiles n Sweet red pepper n Fat-free chicken broth n C anned diced

tomatoes n S kinless boneless

chicken breast n C anned black beans n F rozen corn n L ime n C ilantro n T ortilla chips n A vocado

Sliced pear or apple with almond butter n P ear or apple n A lmond butter

Buttermilk-herb dip with crudit?s n L ow-fat buttermilk n C ucumber n B asil n P arsley n C rudit?s (carrots,

peppers, celery, etc.)

Beef and vegetable stir-fry with brown rice n G inger n P eanut oil n L ean flank beef n S hiitake mushrooms n S now peas or

sugar snap peas n C arrot n C anned water chestnuts n P re-made stir-fry sauce n P eanuts n B rown rice

DAY 2

Waffles with peanut butter and bananas n F rozen whole-grain

waffles n P eanut-butter

Greek shrimp bowl n F rozen or precooked

shrimp n F arro n R omaine lettuce n R ed pepper n C ucumber n F eta n L emon n D ill

Banana and chocolate chip mini muffins n V anilla low-fat Greek

yogurt n L ow-fat milk n M ini chocolate chips

Air-popped popcorn with sea salt n P opcorn kernels n S ea salt

Chicken Parmesan sandwiches with Italian vegetable soup n R ed-wine vinegar n D ried oregano n S easoned breadcrumbs n S kinless boneless

chicken breast n M arinara sauce n S hredded part-skim

mozzarella n G rated Parmesan n A rugula n C ountry-style

whole-wheat bread n Italian vegetable

soup, store-bought or home-cooked

DAY 3

Cranberry-almond morning barley n S livered almonds n Q uick-cooking pearl

barley n D ried cranberries n H alf-and-half

Pesto chicken salad sandwich with Italian arugula salad n P re-made

reduced-fat pesto n R educed-calorie

mayonnaise n P lain fat-free yogurt n S kinless boneless

chicken breast n R oasted red peppers

(packed in water) n R educed-calorie

whole-wheat bread n A rugula n P lum tomato n R ed-wine vinegar n C remini mushrooms n G rape tomatoes n R ed onion n P armesan

Fruit and cheese n G rapes n L ow-fat cheddar n A lmonds

Deviled eggs with capers and dill n D ijon mustard n D ill n S hallot n C apers

Chickpea and spinach stew n G inger n C anned diced

tomatoes n C anned chickpeas n B aby spinach n L emon n C ilantro n W hole-wheat couscous

DAY 4

Western omelette n G reen pepper n C ollard greens n C ooked turkey bacon n G oat cheese

Cottage cheese and fruit n P lain fat-free cottage

cheese n A ny fresh fruit

Italian turkey sausage and pepper pasta n U ncooked turkey

sausages n Y ellow peppers n R ed wine n C anned fire-roasted

tomatoes n R ed pepper flakes n W hole-wheat pasta n B asil

Staples

n G round cinnamon n G round cumin n K osher salt n T able salt n Black pepper n C ayenne pepper n N onstick spray n O live oil n P lain, fat-free,

Greek yogurt n E ggs n B ananas n V anilla extract n B rown sugar n A ll-purpose flour n W hole-wheat flour n B aking powder n B aking soda n H ead of garlic n O nions n S callions

DAY 5

Poblano and egg breakfast sandwich n W W Reduced Fat

Mexican Blend Shredded Cheese n T hin whole-wheat sandwich bread or roll n P oblano chiles n S alsa

Barbecue ranch chicken salad n C anned tomato sauce n H oney mustard n B arbecue seasoning

blend n D ark brown sugar n O nion powder n W orcestershire sauce n S kinless boneless

chicken breast n R omaine lettuce n G rape tomatoes n B ell pepper n C anned black beans n C anned corn n R educed-fat ranch

dressing n S emi-soft goat cheese

Chocolate-covered strawberries n H omemade or store-

bought chocolatecovered strawberries

Fresh veggies with homemade guacamole n C ucumber, carrots,

or peppers n A vocado n C ilantro

Swordfish and veggie skewers with avocado sauce and brown rice n S alsa verde n C ilantro n A vocado n L ime n S wordfish fillets n P oblano chile n B rown rice

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