Denise's Daily Dozen (78 page)

Chicken breast, ground, 4 ounces

Chicken breast, roasted, 3 ounces

Fish, halibut, 4 ounces

Fish, mahi mahi, 4 ounces

Fish, red snapper, 3 ounces

Pork tenderloin, roasted, 4 ounces

Turkey breast, roasted, 5 ounces

BAKERY

Bread, whole wheat, 1 loaf

English muffins, whole grain, 1 package

Tortillas, corn, 1 package

Tortillas, sprouted grain, 1 package

Tortillas, whole wheat, 1 package

PRODUCE

Apples, 4

Avocado, 1

Bananas, women: 1; men: 2

Blackberries, women: 2 pints; men: 3 pints

Blueberries, women: 2 pints; men: 3 pints

Grapes, green, 1 bunch

Grapes, red, 1 bunch

Kiwi, 1 (men only)

Mango, 1

Melon, 1

Orange, 1

Pear, 1

Pineapple, 1

Raspberries, women: 2 pints; men: 3 pints

Strawberries, 1-pound container

Tangerine, 1

Asparagus, 2 bunches

Bell pepper, red, 1

Broccoli, 1 bunch

Cabbage, green, 1 medium-size head

Carrots, baby, 1 bag

Cauliflower, 1 head

Celery, 1 bunch

Cucumber, 2

Cucumber, English, 1

Eggplant, 1 medium-size

Greens/lettuce, mixed, 1-pound package

Lettuce, arugula, 8 ounces

Lettuce, iceberg, 1 small head

Onion, red, 1

Peas, snow, women: ½ pound; men: 1 pound

Scallion, 1 bunch

Shallot, 1 large

Spinach, baby, 8-ounce package

Tomatoes, 3

Tomatoes, cherry, 1 pint

Garlic, 1 bulb

FROZEN

Berries, frozen mixed, 1 pound

Vegetables, frozen mixed, 1 bag

Waffles, whole grain, frozen, 1 package

MISCELLANEOUS GROCERY (SNACKS, DRY GOODS, CANNED)

Hummus, 1 container

Barley, quick-cooking, 1 box

Oatmeal, 1 container

Oatmeal, Irish (steel-cut oats), 1 box

Bread crumbs, panko, 1 container

Nuts, almonds, 1 pound (men only)

Nuts, walnuts, 1 pound

Raisins, 1 large box

Seeds, ground flaxseed, 1 pound

Seeds, sesame seeds, black, 1 container

Granola bars, 1 box

Peanut butter, natural, 1 jar

Couscous, whole wheat, 1 box

Crackers, whole wheat, 1 package

Lentils, green or brown, dry, 1 bag

Pretzels, 1 bag

Quinoa, 1 pound

Rice, brown, 1 pound

Beans, black, canned, 1 can

Chickpeas, canned, 1 can

Corn, canned, 1 can

Red peppers, roasted, 1 large jar

Soup, low-sodium chicken broth, 1 can

Soup, low-sodium lentil, 1 can

Salsa, 1 jar

Chili sauce, hot, 1 jar

Dressing, light honey mustard, 1 jar

Dressing, vinaigrette, 1 bottle

Honey, 1 container

Lemon juice, 1 container

Oil, canola, 16-ounce bottle

Oil, olive, 16-ounce bottle

Oil, sesame, 8-ounce bottle

Teriyaki sauce, 1 bottle

Vinegar, balsamic, one 32-ounce bottle

Vinegar, red wine, 1 bottle

Cinnamon, 1 container

Cinnamon sticks, 1 container

Seasoning, lemon pepper, 1 container

Week Three Shopping List

DAIRY/EGGS

Cheese, fresh mozzarella, 1 package

Cheese, grated Parmesan

Cheese, light Jarlsberg

Cheese, low-fat feta, crumbled, 1 package

Cheese, low-fat shredded, 1 package

Cheese, part-skim mozzarella string, 1 small package

Cheese, part-skim ricotta, one 8-ounce container

Eggs, 1 dozen

Juice, orange, 1 pint

Milk, skim, 1 quart

Yogurt, Greek, 1 small container

Yogurt, nonfat vanilla, 1 large container (32 ounces)

MEAT

Chicken breast, boneless and skinless, 1 pound

Fish, salmon, 5 ounces

Ham, lean (or lean turkey breast or Canadian bacon), 1 ounce

Steak, flank, 4 ounces

Turkey breast, ground, 3 ounces

BAKERY

Bread, whole wheat, 1 loaf

English muffins, whole grain, 1 package

Pita, whole wheat, 1 package

PRODUCE

Apples, 3

Bananas, 3

Grapefruit, 1

Grapes, red, 1 bunch

Kiwi, 1

Lemons, 2

Mango, 1

Melon, 1

Oranges, 3

Pears, 2

Pineapple, 1

Strawberries, 1-pound container

Tangerines, 2 (men only)

Bell pepper, red, 2

Bell pepper, yellow, 2

Broccoli, 2 bunches

Broccoli slaw, pre-shredded, 1 package

Cabbage, green, 1 medium-size head

Carrots, baby, 1 bag

Celery, 1 bunch

Cucumber, 1 large

Greens/lettuce, mixed, 1-pound package

Onions, red, 3

Potatoes, Idaho russet, 2

Scallions, 1 bunch

Spinach, baby, 1-pound package

Swiss chard, 1 large bunch

Tomato, 1

Tomatoes, cherry, 1 pint

Zucchini, 1 large

Basil, fresh, 1 bunch

Garlic, 1 bulb

Gingerroot, 1 small piece

Parsley, fresh, 1 bunch

Thyme, fresh, 1 package

FROZEN

Blueberries, frozen, 1 bag

Orange juice, frozen concentrate, 1 can

Vegetables, frozen mixed, 1 bag

MISCELLANEOUS GROCERY (SNACKS, DRY GOODS, CANNED)

Hummus, 1 container

Barley, quick-cooking, 1 box

Oatmeal, 1 box

Oatmeal, Irish (steel-cut oats), 1 box

Chow mein noodles, crispy, 1 container

Nuts, almonds, 1-pound bag

Nuts, walnuts, 1-pound bag

Raisins, 1 large box

Granola bars, 1 box

Peanut butter, natural, 16-ounce jar

Cereal, whole grain, 1 box

Cornmeal, 1 box

Crackers, whole wheat, 1 box

Pasta, whole wheat, 16-ounce bag (or box)

Quinoa, 1 box

Rice, brown, 1-pound bag

Pizza dough, whole wheat, 1 large

Salmon, canned in water, 1 can

Tuna, canned in water, 1 can, men only

Beans, black, canned, 1 can

Olives, black, canned, 1 can

Tomato paste, 1 small can

Tomato sauce, 16-ounce jar

Soup, low-sodium chicken broth, 1 can

Soup, low-sodium minestrone, 1 can

Salsa, 1 jar

Jalapeño pepper, pickled, 1 jar

Capers, 1 small jar

Dressing, balsamic vinaigrette, 1 small bottle

Dressing, light ranch, 1 small bottle

Dressing, low-fat Italian, 1 bottle

Honey, 1 jar

Oil, canola, 16-ounce bottle

Oil, olive, 16-ounce bottle

Soy sauce, reduced sodium, 1 bottle

Vinegar, red wine, 1 small bottle

Basil, dried, 1 container

Bay leaves, 1 container

Chinese five-spice powder, 1 container

Cinnamon, 1 container

Curry powder, 1 container

Oregano, dried, 1 container (or 1 bunch if fresh)

Red pepper flakes, 1 container

Sugar, brown, 1 box

RECIPE INDEX

4 Minute Grains (breakfast)
85

Artichoke with Lemon Thyme Vinaigrette (dinner),
314

Asian Lettuce Wrap (dinner),
245

Aunt Mimi’s Corn & Bean Salad (dinner side dish),
211

Awesome Chicken Brick Burger (dinner),
86

Baked Cinnamon Apple (dessert),
153

Baked Halibut with Quinoa (dinner),
278

Beef & Broccoli Stir-Fry (dinner),
88

Black Bean Soup (lunch),
306

Blue Citrus Fruit Treat (morning snack, men only),
242

Blueberry-Banana Smoothie (breakfast),
149

Breakfast Burritos (breakfast),
277
,
302

Broccoli & Cauliflower Salad (lunch),
309

Broccoli Slaw Salad (lunch),
118

Chicken & Pepper Flatbread (lunch),
280

Chicken with Cilantro & Lime (dinner),
112

Chutney Chicken Wrap (lunch),
305

Citrus Marinated Chicken Kebabs (dinner),
281

Country Garden Gazpacho with Garlic Croutons (lunch),
307

Couscous, Lentil, and Arugula Salad with Vinaigrette Dressing (lunch),
210

Denise’s Slim-Trim Treat (afternoon snack),
207

Egg Sandwich (breakfast),
114

Feta & Cranberry Salad (lunch),
83

Fish Tacos (dinner),
115

Garden Salad with Fresh Berries (lunch),
244

Garden Veggie Pizza (dinner),
214

Greek Bean Salad (lunch),
213

Grilled Chicken Salad with Walnuts (lunch),
248

Grilled Chicken with Whole Wheat Pasta (dinner),
118

Grilled Shrimp with Honey-Kissed Grilled Pineapple (dinner),
208

Kristine’s Go-To Chicken (dinner),
180

Lime-Grilled Chicken with Cuban Salsa (dinner),
312

Maple Glazed Grilled Salmon (dinner),
84

Marinated Flank Steak Kebabs and Baked Potato (dinner),
275

Pan-Seared Red Snapper (dinner),
211

Pasta with Fresh Tomato Sauce (dinner),
145

Pecan Pear Salad (lunch),
207

Pineapple-Berry Smoothie (breakfast),
177

Quick Salmon Salad (lunch),
88

Roasted Turkey Roll-Ups with Sliced Avocado (lunch),
274