meal plan | week 1 shopping list (see staple ingredients ... · meal plan | week 3 shopping list...
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TM
MEAL PLAN | Week 1 SHOPPING LIST (See staple ingredients on page 2.)
Bacon CheeseburgerSalad
Turkey Reuben Salad
Spring Mix & Grilled Cheese Croutons
Veggie Lasagna& Simple Salad
420 Calories 300 Calories
230 Calories 450 Calories
Penne with ArugulaPesto
Grilled Chicken & Lemon Vinaigrette
Chickpea & CucumberSalad
610 Calories 620 Calories
360 Calories
Produce
Fresh Express Italian
Fresh Express Spring Mix
Fresh Express Shreds
Fresh Express Organic Baby Arugula
Fresh Express Leafy Green Romaine
2 Fresh Express Organic Baby Spinach
Fresh Express Spinach
Fresh Express 50/50 Mix
1 Onion
3 Pints Cherry Tomatoes
2 Green Onions
2 Heads Of Garlic
1 Pkg Rosemary
6 Lemons
1 Bunch Parsley
1 Cucumber
1 Shallot
1 Bunch Thyme
8oz Baby Bella Mushrooms
Meat / Seafood
1Lb Lean Ground Beef
1/2 Lb Turkey Breast
4 (4 Oz) Organic Boneless Chicken Breast
4oz Cooked Rotisserie Chicken
Cheese
Approx. 8oz Aged Cheddar
Sliced Reduced Fat Cheese (Or Can Substitute For The Aged Cheddar
Cheese In The Cheeseburger Salad Recipe)
1/2 Lb Low Fat Swiss Cheese
1 Block Parmigiano Reggiano
1 Block Pecorino Romano
1 Package Feta Cheese
1 Package Of Ricotta
Miscellaneous
1 Egg
Whole Wheat Pita Chips
1 Can (15 Oz) Garbanzo Beans/Chickpeas
1 Pkg Pinenuts
Capers
Gallon Size Plastic Baggies
1 Box Lasagna Noodles
1 Box Whole Wheat Penne
1 Can Favorite Marinara Sauce
1 Jar Dill Pickles
1 Jar Bacon Bits
1 Pkg Sprouted Whole Grain Bread
1 Jar Sundried Tomatoes Packed
In Extra Virgin Olive Oil
Rye Bread
1 Can Sauerkraut
Dressings
Low Fat Thousand Island
Light Balsamic Vinaigrette
Produce
1 Bag Fresh Express American
3 Bags baby kale mix
1 Bag Family Size Fresh Express Hearts of Romaine
1 Bag Fresh Express Italian Family Size
1 (5 oz) Fresh Express 50/50 mix
1 Bag Fresh Express Spinach
1 Pkg Fresh Express Caesar Supreme Kit
1 Bag frozen corn
1 Bunch cilantro
3 Limes
1 Red bell pepper
1 Green bell pepper
2 Red onions
4 Lemons
3 Blood oranges (if not available Grapefruit or oranges will work)
3 Roma tomatoes
2 Pkg grape tomatoes (or cherry tomatoes)
1 Cucumber
1 Bunch parsley
1 Head of garlic
3 Ears of corn
1 Avocado
Meat/Seafood
1 Store-bought cooked rotisserie chicken
4 (6 oz) Tilapia filets
1 lb Medium-sized shrimp
1 (8 oz) Can jumbo lump crab
10 oz Genoa Salami
1 Bag (appx 12 oz) large shrimp
1 1/2 lbs Raw flank steak
Cheese
4 oz Reduced fat Monterey Jack cheese, shredded
4 oz Part skim mozzarella, cubed
1/2 cup (6-8 oz) Parmigiano Reggiano
Miscellaneous
1 Bag thinly sliced tortilla chips strips
1 Jar of your favorite salsa
1 Stick unsalted butter
1 Small jar of green olives, pitted
1 Small jar (appx 4 oz) store-bought roasted red peppers
1 Bag quinoa
1 Can white cannellini beans
1 lb Whole wheat linguini
1/2 tsp Sugar
1/8 tsp Red pepper flakes
Dressings
Reduced fat red wine vinaigrette
TM
MEAL PLAN | Week 2 SHOPPING LIST (See staple ingredients on page 2.)
Chicken Tortilla Salad Lemon Tilapia with Kale Chips
Lump Crab andShrimp Salad
Pizza Antipasto Salad
480 Calories 240 Calories
300 Calories 220 Calories
Chicken and Quinoa with Cumin Vinaigrette
Shrimp Scampi with Linguini
Steak Taco Salad with Roasted Corn
390 Calories 390 Calories
530 Calories
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Produce
2 Bags Fresh Express 50/50 Mix
1 Bag Fresh Express Romaine
1 Bag Fresh Express American
1 Pkg Fresh Express Fancy Greens
1 Bag Fresh Express Singles 50/50 Mix
2 Pkgs Fresh Express Sweet Butter
1 Pkg Fresh Express Spring Mix
8 Scallions
1 Red bell pepper
1 Pkg. strawberries
1 Pkg. blueberries
1 Pear
1 Lemon
5 Plum (or Roma) tomatoes
1 Lime
1 Bunch Cilantro
1 Large yam
2 Small red onions, or 1 large red onion
1 Small package of sage
1 Head of garlic
1/8 lb French green beans
1 Small mango
1 Small piece of fresh ginger
4 Celery stalks
1 Bunch flat leaf parsley
Meat/Seafood
1 lb.Grilled chicken strips (can be frozen)
1/4 lb Ham (not sliced, it will be diced for the recipe)
4 (4oz) Boneless chicken breasts
1 (3 oz) Ahi Tuna steak
1/2 lb Medium-sized shrimp
1 lb Skirt steak
Cheese
7 oz Gorgonzola or favorite kind of blue cheese
1/2 cup Reduced fat Monterey Jack cheese, shredded
1/2 cup Reduced fat cheddar cheese, shredded
Miscellaneous
1/4 cup Pecans
Reduced fat sour cream
Poppy seeds
Shredded coconut
Orange juice
4 Eggs
1 ½ cups of whole wheat crackers
Seasoned croutons
1 Small bag of frozen corn
Cracked black peppercorn
Dressings
Low fat raspberry vinaigrette
Low fat ranch dressing
Low fat balsamic reduction
Light (low fat) blue cheese dressing
TM
MEAL PLAN | Week 3 SHOPPING LIST (See staple ingredients on page 2.)
Red, White and Blue Salad
Southwest Chicken Salad
Steak Salad with Yams and Pecans
Coconut Shrimp Salad
270 Calories 280 Calories
350 Calories 400 Calories
Peppercorn-Crusted Ahi Tuna Salad
Cracker-CrustedChicken Salad
Grilled Chicken Cordon Bleu Salad
390 Calories 380 Calories
250 Calories
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Produce
1 pkg Fresh Express Family Size 3 Color Deli Coleslaw
2 pkgs Fresh Express Organic Baby Spinach
1 pkg Fresh Express Hearts of Romaine
1 bag Fresh Express Double Carrots Lettuce Mix
1 Fresh Express Caesar Salad Kit
1 Bag Fresh Express Iceberg Garden
1 Bag Fresh Express Spring Mix
2 Heads of garlic
6 Lemons
1 Shallot
1 Bunch of thyme
1 Avocado
6 Green onions or scallions
1 Lime
¾ cup Shelled edamame (can be frozen)
1 Red bell pepper
2 Small boxes of grape or cherry tomatoes
1 lb Red potatoes
3/4 lb Green beans
1 Small red onion
1 Bunch parsley
Meat/Seafood
1 Pork tenderloin
1 lb Skirt steak
4 Strips of bacon
1 Rotisserie chicken
4 (4 oz) Skinless chicken breasts(organic preferred)
Cheese
1 Small block (at least 6 oz) Parmigiano Reggiano
1 Bag shredded Monterey jack cheese
1 Small log of goat cheese
Miscellaneous
1 Small jar of brined capers
1 Jar tomatillo salsa
2 Cans of pinto beans
1/4 lb Thin noodles (such as spaghetti, rice or soba noodles)
1 Can shelled unsalted roasted peanuts
1 Can white beans
1 Box fusilli pasta
1 Small container of non-fat plain Greek yogurt
1 Small container of low fat sour cream
1 Bottle of your favorite BBQ sauce
Celery seed
Smoked Spanish paprika
Sugar
White vinegar
Sesame oil
Gallon size plastic bags
TM
MEAL PLAN | Week 4 SHOPPING LIST (See staple ingredients on page 2.)
Salad with Fusilli and Homemade Creamy Dressing
Steak Salad with Green Beans & Potatoes
Salad with Bacon, White Beans and Tomatoes
Sesame Peanut Noodle Salad
260 Calories 460 Calories
220 Calories 220 Calories
Chicken Salad with Tomatillo Salsa
Chicken with Simple Lemon
Vinaigrette Salad
BBQ Pork with Coleslaw
370 Calories 620 Calories
290 Calories
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TM
STAPLE INGREDIENTS LIST (Keep these on-hand.)
balsamic vinegar
brown sugar
canola oil
cayenne
chili powder
cider vinegar
cumin
dijon mustard
dried italian seasoning
extra virgin olive oil
fresh cracked pepper
garlic powder
ground cinnamon
honey
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kosher salt
light butter spread made with extra virgin
olive oil
maple syrup
mayonnaise
paprika
Parmigiano Reggiano
red wine vinegar
rice vinegar
sherry vinegar
soy sauce
spray butter
white wine vinegar
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