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21-Day Makeover: Shopping Lists

PANTRY

WEEK 1

WEEK 2

WEEK 3

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WEEK 1
WEEK 2
WEEK 3


PANTRY

Oils
cooking spray
olive oil
sesame oil
vegetable oil
garlic oil

Herbs, Seasonings & Dried Spices
black pepper
cayenne pepper
chili powder
cinnamon
curry powder
mint
oregano
tarragon
garlic powder
ground ginger
ground nutmeg
paprika
red pepper flakes
salt

Baking
all-purpose flour
almond extract
baking powder
brown sugar
cream of tartar
honey
vanilla extract
white sugar
whole-wheat flour

Condiments
all-fruit jam
apple cider vinegar
balsamic vinegar
Dijon mustard
light pancake syrup
lowfat mayonnaise
low-fat ranch dressing
lowfat vinaigrette
low-sodium soy sauce
red wine vinegar
rice wine vinegar
sweet pickle relish

Misc.
bread crumbs
peanut butter
raisins
golden raisins

PANTRY
WEEK 2
WEEK 3


WEEK 1


Fruit
3 apples
3 bananas
1 pint berries (blueberries, strawberries, or raspberries)
1 grapefruit
1 small melon
3 oranges
1 pear
1 small pineapple

Vegetables
baby bok choy (6 heads)
baby carrots (1 bag)
baby spinach (2 bags, to equal 12 cups)
baking potato (1 medium)
broccoli (1 head)
carrots (1 bag of large)
celery
corn (1 ear; or 1 small package frozen corn)
cucumber (1 medium)
eggplant (1 medium)
fresh basil
fresh dill
fresh ginger
fresh parsley
fresh spinach (1 bunch)
garlic (1 small head)
green beans (1/2 lb., to equal 1 cup)
green leaf lettuce (2 large heads)
mushrooms
onion (1 medium)
red bell pepper (1 medium)
red cabbage (1 small head)
red potatoes (4 medium)
savoy cabbage (1 medium head)
scallions (1 bunch)
shallots
snow peas (1 lb.)
sweet potato (1 medium)
tomatoes (4 medium)
yellow bell pepper (1 medium)
zucchini (1 medium)

Dairy
1 quart nonfat milk
1 dozen eggs
1 package lowfat string cheese
4 oz. Gorgonzola
8 oz. nonfat plain yogurt
4 oz. feta
8 oz. lowfat cream cheese
1 package light cheese singles
1 package soft tofu
1 package firm tofu (optional, substitute for chicken breasts)
8 oz. hummus

Meat/Seafood
1/2 lb. ground turkey
6 boneless, skinless chicken breasts
1/4 lb. beef tenderloin
1 lb. extra-lean ground sirloin
1/4 lb. pork tenderloin
1/4 lb. sliced deli turkey
1 lb. sea scallops

Bread, Grains, Cereals, Etc.
1 loaf whole-wheat bread
1 package whole-wheat hamburger buns
1 package whole-wheat rolls
1 whole-grain baguette
1 package whole-wheat pitas
1 package whole-wheat English muffins
high-fiber cereal
steel-cut oats
Cheerios
whole-grain crackers
8 oz. whole-wheat spaghetti
8 oz. dried udon noodles
1 small bag short-grain brown rice
1 small bag soy chips
100-calorie snack pack
100-calorie cookie pack
almonds
pistachios
dried cranberries

Canned/Jarred Goods
15 oz. kidney beans
28 oz. crushed tomatoes
28 oz. diced tomatoes
2 cans lowfat vegetable-based soup, such as minestrone
16 oz. reduced-sodium chicken broth
1 jar pitted kalamata olives
1 jar green olives stuffed with pimento
1 jar capers

Frozen Foods
300-calorie frozen dinner (Amy's, Lean Cuisine, Kashi)
1 bag frozen strawberries
orange juice concentrate
fruit sorbet
light vanilla ice cream
lowfat fudge bars

Misc.
red wine
white wine
angel food cake

PANTRY
WEEK 1
WEEK 3


WEEK 2

Fruit
1 apple
2 bananas
1 pint berries (blueberries or raspberries)
1 lemon
1 small melon
2 oranges
1 pear
1 pint strawberries

Vegetables
Anaheim chili pepper (1 medium)
arugula (1 bunch)
asparagus (1 bunch)
baby carrots (1 bag)
baking potato (1 medium)
brussels sprouts
celery
cherry tomatoes (1 pint)
chipotle pepper (1 medium)
cucumber (1 medium)
fresh basil
fresh cilantro
fresh mint
fresh oregano
fresh parsley
fresh rosemary
fresh sage
fresh spinach (2 bunches, to equal 6 cups)
garlic (1 small head)
green leaf lettuce (1 head)
mesclun salad (2 bags, to equal 8 cups)
mushrooms (white or cremini)
onion (1 medium)
plum tomato (1 medium)
portobello mushrooms (2 large)
red bell pepper (1 medium)
red onion (1 medium)
red or white potatoes (16 small, about 1 lb.)
romaine lettuce (1 head)
shallots
shredded carrots (1 bag)
tomatoes (6 medium)
yellow squash (1 medium)
zucchini (1 medium)

Dairy
1 quart nonfat milk
butter
1 dozen eggs
grated Parmesan
3.5 oz. goat cheese
8 oz. shredded cheddar
4 oz. feta
flavored light cream cheese
lowfat cottage cheese
6 oz. lowfat vanilla yogurt
32 oz. lowfat plain yogurt
lowfat string cheese
lowfat sour cream–based dip
1/4 lb. sliced Swiss cheese
8 oz. hummus

Meat/Seafood
3/4 lb. sliced deli turkey
4 chicken breasts
1/4 lb. ground turkey breast
1 lb. lean sirloin steak
1/4 lb. shrimp
1/4 lb. salmon fillet
1/4 lb. cod fillet

Bread, Grains, Cereals, Etc.
1 loaf whole-wheat bread
1 package whole-wheat rolls
1 package whole-wheat pitas
1 package whole-wheat English muffins
1 ciabatta roll
1 package whole-wheat tortillas
1 package corn tortillas
high-fiber cereal
Cheerios
muesli
8 oz. whole-wheat linguine
whole-wheat couscous
herb-seasoned, trans fat–free croutons
toasted wheat germ
dark chocolate squares
ginger snaps
oatmeal raisin cookies
pistachios
peanuts
almonds
dried plums
popcorn

Canned/Jarred Goods
15 oz. can white beans
15 oz. can nonfat vegetarian refried beans
15 oz. can low-sodium bean soup
15 oz. can low-sodium chicken noodle soup
16 oz. vegetable or chicken broth
1 jar pitted kalamata olives
1 jar salsa
1 jar artichoke hearts
1 jar capers
1 can juice-packed mandarin oranges
1 can apricot halves

Frozen Foods
300-calorie frozen dinner (Amy's, Lean Cuisine, Kashi)
whole-wheat waffles
fruit sorbet
orange juice concentrate
lowfat vanilla ice cream
1 bag frozen peas

Misc.
red wine
white wine
orange juice
crystalline ginger
semisweet chocolate chips

PANTRY
WEEK 1
WEEK 2


WEEK 3

Fruit
2 apples
1 pint berries (blueberries or raspberries)
3 bananas
grapes
2 lemons
1 mango
1 small melon
1 small pineapple
1 orange
1 pint raspberries
1 tangerine

Vegetables
arugula (1 bunch)
baby spinach (1 bag)
broccoli (1 head)
celery
cherry tomatoes (1 pint)
cucumber (1 medium)
fresh basil
fresh ginger
fresh parsley
garlic (1 head)
green beans (1/2 lb.)
mixed baby greens (1 bag)
mixed salad greens (1 bag)
new potatoes (4 small)
onion (1 medium)
red bell pepper (1 medium)
red leaf lettuce (1 head)
red onion (1 medium)
romaine lettuce (1 head)
shredded carrots (1 bag)
tomatoes (4 medium)

Dairy
1 pint 2% milk
1 quart nonfat milk
1 dozen eggs
lowfat cottage cheese
lowfat Swiss cheese
lowfat mozzarella
4 oz. feta
10 bocconcini (mozzarella
balls) or 3 oz. mozzarella
6 oz. lowfat yogurt
6 oz. nonfat lemon yogurt
6 oz. nonfat plain yogurt
8 oz. hummus

Meat/Seafood
1/2 lb. sliced deli turkey
2 chicken breasts
1 rotisserie chicken
1 package turkey bacon
1/4 lb. pork tenderloin
1/2 lb. crab meat
1/4 lb. fresh shelled steamer clams
3/4 lb. salmon fillets

Bread, Grains, Cereals, Etc.
1 loaf whole-wheat bread
1 package whole-wheat rolls
1 package whole-wheat English muffins
1 package whole-wheat pitas
1 package whole-wheat tortillas
angel food cake
high-fiber cereal
steel-cut oats
granola
whole-grain crackers
8 oz. whole-wheat pasta shells
8 oz. whole-wheat linguine
8 oz. whole-wheat egg noodles
quinoa
powdered sugar
powdered unsweetened cocoa
almonds
sunflower seeds
ginger snaps

Canned/Jarred Goods
8 oz. stewed tomatoes
16 oz. low-sodium marinara sauce
16 oz. low-sodium chicken broth
15 oz. canned lentil soup
15 oz. low-sodium tomato soup
15 oz. black beans
2 6 oz. cans chunk light tuna in water
1 jar oil-packed sun-dried tomatoes
1 jar pitted kalamata olives
1 can pumpkin purée
1 jar cranberry-apple chutney
1 jar cranberry-orange relish
1 jar almond butter

Frozen Foods
1 bag frozen strawberries
whole grain waffles
low fat vanilla ice cream

Misc.
white wine
grapefruit juice

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