Posts filed under ‘Shopping lists’

Shopping List #5

For real this time! 🙂 I’m sure you’ve noticed by now that I tend to repeat breakfasts and lunches, but then, don’t we all? If you would rather substitute different breakfast and lunch items, feel free. As usual, if I have a * next to something, you’ll need that much per person eating breakfast or lunch. Also as usual, be sure to check your pantry before you shop!

Meats

  • 6-8 boneless skinless chicken breasts
  • salmon fillets (at least one per person)
  • turkey bacon
  • 1 package sliced deli ham
  • 1 package deli turkey or chicken

Grains, Nuts, Beans

  • 1 small bag dry lentils
  • steel-cut oats
  • protein powder
  • Bran Buds
  • walnuts

Fruits and Veggies

  • 4 onions
  • celery
  • 2 carrots
  • 1 bunch fresh spinach
  • 3 red peppers
  • 3 tomatoes
  • 2 large beets
  • 1 red onion
  • 1 lb broccoli florets
  • garlic (jar is fine)
  • *1 banana
  • 1 lb sliced mushrooms
  • selection of favorite veggies
  • selection of favorite fruits
  • *1 bag salad greens
  • Romaine lettuce (head or chopped)
  • *1 cucumber

Canned Food

  • 3 cans diced tomatoes
  • 2 cans white beans
  • 4 cups chicken broth
  • *1 can albacore tuna
  • 1 can garbanzo beans
  • 1 can black olives
  • *1 can chicken (per 2 people)
  • small jar salsa

Seasonings

  • Basil
  • Cider vinegar
  • Olive oil
  • Dried parsley
  • Oregano
  • Rosemary
  • Fat-free or low-fat mayonnaise
  • Lemon juice
  • Cumin
  • Chili powder

Dairy

  • Parmesan cheese
  • *4 eggs
  • Low-fat cottage cheese
  • Skim milk
  • Low-fat or fat-free mozzarella
  • Fat-free sour cream

February 15, 2008 at 3:14 pm Leave a comment

Shopping List #5

I will have this week’s list up later today!

February 9, 2008 at 12:24 pm 3 comments

Shopping List #4

This will be the fourth week of healthy eating recipes!  How are you doing?  If you’re new here, this is how it works: on Friday, I post a shopping list.  This list will contain everything you need for all three meals Monday through Friday of next week (or whichever five days you prefer).  That leaves a little wiggle room for family favorites, eating out, or nights when you just don’t have the time to cook.  Anything with a * next to it means you will need that much per person eating breakfast or lunch.  So if, like me, you make an individual lunch, that’s all you need.  Just multiply for other family members!  I didn’t include snacks this week, but if you click on the “snacks” label in the sidebar, you can get some snack ideas and add those to your individual shopping list.

As always, check your pantry before heading to the store.  Items are arranged roughly by their locations in the grocery store.  Happy shopping!

Meats

  • 2 lb ground turkey
  • 1 package turkey bacon
  • 1 package sliced deli meats
  • 1 lb lean ground beef

Veggies & Fruits

  • 2 onions
  • 2 green peppers
  • garlic (minced in jar)
  • 1 zucchini
  • *3 tomatoes
  • bananas
  • veggies of your choice for omelets, steaming, etc.
  • favorite fruits of your choice for snacking, etc.
  • *2 small or 1 large bag salad greens
  • 1 cucumber
  • 1 red onion

Canned Foods

  • 8 oz. chicken broth
  • 2 15-oz. cans tomato sauce
  • 2 cans diced tomatoes w/ green chiles
  • 1 can black beans
  • 1 can pinto beans
  • *1 small can chicken
  • *1 can mandarin oranges
  • *1 can tuna
  • 1 can sliced black olives
  • 1 or 2 cans pizza sauce (check label – no sugar or HFCS)
  • 1 jar spaghetti sauce (check label for sugar)

Dairy

  • *8 Eggs (+2)
  • Smart Balance spread
  • Skim milk
  • Feta cheese
  • 4 cups Fat-free mozzarella cheese
  • 15 oz. ricotta cheese
  • Grated Parmesan cheese

Grains, etc.

  • 10 oz. couscous
  • *Steel-cut oats
  • *Protein powder
  • Walnuts
  • Whole-grain bread (check label carefully – look for whole grain flour and no high fructose corn syrup)
  • Sunflower seeds
  • Whole-wheat pitas (one per person at least)
  • 1 box Dreamfields lasagna noodles (

Fish

  • 2 pounds flounder fillets

Seasonings

  • parsley
  •  lemon juice
  • salt
  • pepper
  • olive oil
  • 1 envelope chili seasoning
  • Creole seasoning
  • Hot sauce of your choice
  • Fat-free or low fat mayo
  • Rice vinegar
  • Sesame oil

February 1, 2008 at 7:59 pm Leave a comment

Shopping List #3

This week, I’m going to change things just a bit. I think after two weeks of eating with me, you get the idea of how I choose snacks. So I’m going to leave the snacks up to you. If you prefer cottage cheese with fruit, buy enough for the week. If the same snack every day annoys you, go back through the different snack ideas, find five or six you liked, and add those to your shopping list. So, this list only includes ingredients for three meals a day Monday through Friday (or whichever five days you choose). Again, make sure you go through your pantry first so you avoid buying extras of ingredients. And again, anything with a * is the amount needed per person for breakfasts or lunches.

Meats

  • 2 pounds lean stew beef
  • 8 large boneless skinless chicken breast halves
  • 4 – 6 cod fillets (or similar fish)
  • 1 package turkey bacon
  • 1 package imitation crab meat

Fruits and Veggies

  • 1 red onion
  • celery
  • garlic (minced in a jar is fine)
  • 5 onions
  • 7 carrots
  • 6 small or 4 large red potatoes
  • 2 cups pearl onions
  • 1 bunch Swiss chard
  • 3 avocados
  • 3 green peppers
  • 5 green onions
  • 1 tomato
  • *Bananas (1 per person)
  • *1/2 cup strawberries (fresh or frozen)
  • *Salad greens (enough for three lunches)
  • 1 bag baby spinach
  • Sliced mushrooms
  • *1 orange

Canned Food

  • 2 cans diced tomatoes
  • 1 can black olives
  • 3 cans white beans
  • 4 cups chicken stock
  • 1 small jar salsa
  • 1 can black beans
  • 1 can chickpeas
  • 1 can red kidney beans

Spices

  • lemon juice
  • oregano
  • olive oil
  • Worcestershire sauce
  • cumin
  • lime juice
  • low-fat mayo
  • chili powder

Grains & Nuts

  • Whole wheat flour
  • Pine nuts
  • Walnuts
  • *Steel-cut oats

Dairy

  • 1 cup feta cheese
  • Smart Balance spread
  • Skim milk
  • *Eggs (7 per person)
  • 1 bag fat-free shredded cheddar

This list will make the following recipes:

January 25, 2008 at 4:39 pm Leave a comment

Shopping List #2

Here is the weekend shopping list for next Monday through Friday. Any place where you see a * that means you need that amount per person eating breakfast or lunch. The dinner menus all serve at least 4 people. IMPORTANT: You probably have a bunch of these ingredients left over from last week, so make sure you cross off everything you’ve already got “in stock” before heading to the store!

Meat

  • 3 lbs lean ground beef or turkey
  • 2 lbs boneless, skinless chicken strips
  • 3 lbs boneless, skinless chicken breasts
  • 1 package turkey bacon

Pasta and Grains

  • 1 box Dreamfields spaghetti (they don’t sell this everywhere – check the Dreamfields website and if you still can’t find it, get whole wheat pasta)
  • 1 box Kashi GoLean Crunch cereal
  • *Steel-cut oats (enough for at least one breakfast)
  • Bran Buds
  • 6 whole-grain 10 inch tortillas

Canned Food

  • 2 14 oz cans diced tomatoes
  • 2 cans tomato paste
  • 1 can chili beans (I like the Mexican kind)
  • 1 can corn
  • 1 can fat-free refried beans
  • 1 8 oz. can tomato sauce
  • 1 15 oz. can tomato sauce
  • 1 28 oz. can crushed tomatoes
  • 1 can water chestnuts
  • *1 can tuna
  • *2 cans chicken
  • *1 can mandarin oranges

Fruits and Veggies

  • *Large bag salad greens/romaine/favorite salad mix, plus 4 lunches’ worth (I know this is a little vague, but everyone has a different amount in mind when they make a salad, so just use your own judgment)
  • Carrots
  • Celery
  • Broccoli florets
  • 1 green or red pepper
  • 1 bag of onions
  • 2 cups chopped mushrooms (if you can’t find them chopped, that’s okay)
  • oranges
  • *2 tomatoes
  • *2 red onions
  • *1 bunch fresh spinach
  • *Bananas (1 per person, plus extra for the weekend shakes)
  • small bag of romaine
  • *1 cucumber
  • 3+ servings of your favorite fruit

Seasonings

  • Italian seasoning
  • Crushed mint (dried)
  • Chili powder
  • Cinnamon
  • 1 envelope taco seasoning (check label – no sugar or MSG)
  • 1 envelope chili seasoning (again, check the label)
  • Sesame oil
  • Rice wine vinegar
  • Low-fat mayo
  • Relish
  • Soy sauce
  • Curry powder
  • Lemon juice
  • Oregano

Dairy

  • 2 cups shredded fat-free cheddar
  • skim milk
  • *cottage cheese (2 servings per person)
  • *7 eggs (yes, I know you can’t buy 7 eggs, but you need 7 per person at least)
  • 3 sugar-free yogurts (more if your family wants some!)
  • *At least 2 protein bars
  • String cheese
  • Small bag fat-free or low-fat shredded mozzarella
  • Small container feta cheese

Nuts & Misc.

  • Pine nuts
  • Sunflower seeds
  • Raw almonds
  • Walnuts
  • Protein powder

Here are the meals that go with this list:

  1. Breakfast and snacks for Monday
  2. Asian Chicken Salad
  3. Jana’s Secret Spaghetti
  4. Veggie Frittata
  5. Spinach Salad
  6. Easy 3-Can Chili
  7. Wednesday breakfast, tuna-stuffed tomato
  8. Mexican Lasagna
  9. Thursday breakfast and snacks
  10. Curry Chicken Salad
  11. Crunchy Chicken Dippers and Veggie Pilaf
  12. Friday breakfast and snacks
  13. Greek Salad
  14. Chicken Chili

The Oracle has spoken! 😀

January 18, 2008 at 4:13 pm Leave a comment

Weekend Shopping List

Okay, here we go! It’s our first shopping list! You have until Sunday night to gather these ingredients, because Monday we start cooking! I’ve separated the items into types of food so they should be grouped together at the grocery store in the same way. I’ve also made notes next to certain ingredients, so choose carefully! Obviously, go through your own pantry before shopping and cross off anything you already have.

I know it looks like a lot of food. But remember this is going to last all week for sure, and probably longer than that.

Shopping List for January 14 – 19

Meats

  • 1 lb lean ground beef [If you can’t find at least 90% lean, get ground turkey]
  • Turkey bacon – 1 package
  • 4-6 salmon fillets [At least one per person in your family]
  • 2 pounds chicken breasts (boneless skinless)
  • Eggs [free range or Egglands Best if available]
  • Canadian bacon – 1 package
  • Deli meat (turkey, roast beef – your choice)

Fruits & Veggies

  • 4 onions
  • garlic [minced in a jar is fine]
  • celery – 2 bunches
  • 1 small bag coleslaw mix
  • 2 turnips
  • 2 small bags fresh spinach
  • 1 large zucchini or 2 small
  • Mushrooms
  • 1 tomato
  • 1 avocado
  • 1 bag mixed greens or romaine
  • small bunch green onions
  • cherry tomatoes
  • 3 carrots
  • dried cranberries – small bag is fine
  • 1 orange
  • Bananas
  • Your favorite fruit – at least 4 servings
  • Apples

Frozen Foods

  • 1 bag peas
  • 1 bag frozen stir-fry veggies

Canned Foods

  • 8 cups chicken stock [you will need 6 cups for one recipe and 2 for another]
  • 1 can white beans (cannelloni)
  • 1 can chopped tomatoes
  • 1 can kidney beans
  • 1 4 oz can tomato sauce
  • 3 cans chickpeas
  • 1 can albacore tuna
  • 1 14 oz. can chicken
  • 1 jar Spanish olives

Spices

  • thyme
  • basil
  • chili powder
  • cumin
  • olive oil
  • soy sauce
  • red vinegar
  • curry powder
  • lemon juice

Grains & Nuts

  • 1 cup quinoa [probably in the health food section]
  • Bran Buds [cereal aisle]
  • Walnuts
  • Raw almonds [whole or slivered]

Dairy

  • Low-fat cottage cheese
  • Plain yogurt
  • Skim milk [only 1/2 gallon if you don’t use it normally]
  • Sugar-free yogurt [I recommend Dannon Light and Fit]
  • Laughing Cow cheese wedges
  • String cheese

Misc.

  • Protein powder [EAS makes a good one – check the health food aisle]
  • Protein bars (at least 2) [I highly recommend Kashi’s GoLean bars]

After I write the recipe posts, I will come back and link them to the shopping lists, so you can access any of the lists and find the corresponding recipes easily. ‘Cause I’m nice like that.

Here are the recipes that go with this list:

January 11, 2008 at 9:13 am 5 comments


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