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