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Please note: you may already have leftovers of many of these items from last week so buy accordingly. 

Bread and Cereal

Old-fashioned oats or steel-cut oats
Whole grain bread (not “wheat” bread, it’s usually not whole grain)



Plain, nonfat Greek yogurt (1 large container, not individual size)
Small container part-skim ricotta cheese
Unsweetened, plain nut milk (your choice, almond or cashew)

Frozen Foods

Frozen blueberries, strawberries, and/or mixed berries
Frozen corn
Frozen peas


Boneless, skinless chicken breast (about 3 pounds, or make 6 pounds in slow cooker as outlined in the “Meal Planning and Recipe Guidelines” and freeze the extra for next week)
Flank steak (½ pound)
Cod filet (½ pound)

Nuts, Nut Butters and Pantry Items

Almond butter (ingredients should just be almonds and salt, no sugar or added oil)
Raw almonds (slivered or buy whole raw almonds and grind them yourself in food processor)
Raw walnuts
Raw cashews
Raw pecans
Baking powder
Brown rice
Canned black beans (low-sodium)
Canned coconut milk (light, unsweetened)
Canned 100% pure pumpkin puree
Chia seeds
Cocoa powder
Ground flaxseeds
Ground cinnamon
Powdered Peanut Butter (such as PB2)
Pumpkin pie spice
Chocolate protein powder (Dymatize Nutrition ISO 100- 100% Hydrolyzed Whey Protein Isolate comes in Fudge Brownie flavor)
Vanilla protein powder (I use Dymatize Nutrition ISO 100- 100% Hydrolyzed Whey Protein Isolate but anything with at least 25g of protein and 1g of sugar or less is good, other flavors are fine too)
Mrs. Dash or other sodium-free seasonings

Oils, Vinegars and Condiments

Asian chili-garlic sauces (just make sure they have no sugar and very low sodium, optional)
Dijon mustard (optional)
Extra virgin olive oil
Flavored vinegars of any kind
Harissa sauce (optional)
Sesame oil (regular and/or hot, optional)
Sriracha sauce (optional)

Produce Section

Apples (2)
Asparagus (1 bunch)
Avocado (2)
Baby carrots (1 small bag)
Bananas (1)
Bell pepper (2, your choice of color)
Broccoli (1 bunch or 1 bag pre-washed and trimmed)
Carrots, bagged and shredded (1 small bag)
Celery (1 small bunch)
Cherry or grape tomatoes (1 container)
Cucumber (2)
Fresh cilantro
Fresh parsley (small bunch, optional)
Green beans (small bunch)
Green onions, (1 bunch)
Kale (1 bunch or 1 bag pre-washed and trimmed)
Lime (1)
Microgreens (or sprouts)
New potatoes (small bag)
Onion (1)
Orange (1 satsuma or other small seedless)
Pre-washed greens (arugula, romaine, spinach, mixed greens, kale)
Snap peas (1 small bag)
Tomato (1) 

Refrigerator Section

Eggs (2 dozen)
Liquid egg whites (optional; I just separate them and discard the yolk)




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