Week 1 Shopping List

Use this shopping list to help you plan your grocery shopping trip. This list is based on this week’s Menu and Recipes. Use the recipe key to determine the ingredients for each recipe. Simply exclude ingredients that belong to recipes you do not wish to prepare.

Recipe Key:

SCK – Skillet Chicken with Kale

KC – Kale Chips

SBS – Southwestern Bean Salad

SVK – Salmon and Vegetable Kebabs

WBS – White Bean Soup with Spinach, Leeks, and Couscous



Cherry tomatoes, 5 (WBS, SVK)

Corn, frozen or canned, no-salt added (SBS)
Carrots, 3 cups chopped (WBS, SBS)

Diced tomatoes, fire-roasted, no added salt, 14.5 oz. can (SCK)

Dried fruit of your choice, ¼ cup for oatmeal topping

Fresh fruit of your choice for breakfast topping and snacks (suggest berries, apples and citrus fruits), at least 4 servings

Garlic, 1 head (WBS, SVK, SCK)

Green bell pepper, 4 (SVK)

Kale, 2 bunches (KC, SCK)

Leeks, 4 (WBS)

Lemon, 1 (WBS)

Mushrooms, 8 whole (SVK)

Parsley, 1 bunch (WBS)
Raw vegetables of your choice for snacks and salad topping (suggest tomatoes, carrots, bell pepper, broccoli, cauliflower)

Red bell pepper, 3 (SVK, SBS)
Spinach, 2 cups packed (WBS)



Brown rice

Old-fashioned oats

Whole-grain baked tortilla chips
Whole-grain cereal of your choice (suggest grape nuts or bran flakes)

Whole-wheat couscous, ¼ cup (WBS)

Whole-grain crackers

Whole-grains for dinner side dish (suggest quinoa or whole-wheat couscous)


Black beans, no-salt added, 15 oz. can (SBS)

Cannellini beans, 2 – 16 oz. cans (WBS)

Chicken legs and thighs, 4 each (SCK)

Hummus for vegetable dipping

Salmon, wild-caught, 1 lb. (SVK)

Walnuts or nuts of your choice


Butter or trans-fat free margarine

Reduced-fat cheese
Skim milk or non-dairy alternative
Yogurt, low-fat or fat-free, 2 cups



Bay leaves, 2 (WBS)

Cumin, ground (WBS)

Italian seasoning (SVK, SCK)
Mint, dried (WBS)



Salad dressing of your choice (suggest vinaigrette)

Salsa, ¾ cup (SBS)


Chicken or vegetable broth, reduced-sodium, 80 oz. (WBS, SCK)

Olive oil (SCK)
Skewers, 4 (SVK)