Shopping List for Week 12 Menu

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 disregard any ingredients from any particular recipe you do not wish to create.

 

HQS – Holiday Quinoa Salad

PS – Pumpkin Stew

ZBF – Zucchini & Onion Breakfast Frittata

FL – Fruit Leather

HMK – Hazelnut Meringue Kisses

 

Produce

Raw vegetables of choice for salads, snacking, steamed dinner sides, at least 2 cups per person (suggest broccoli, cauliflower, bell peppers, carrots, radishes)

Prepared salad

Fruit salsa

Fresh fruit, 4 medium pieces or 2 cup

Fuji apple (HQS)

Apples, 5 (FL)

Dates, 1 (FL)

Pomegranate seed, ½ cup (HQS)

Scallions, 1/3 cup (HQS)

Green pepper, 1 (PS)

Red pepper, 1 (PS)

Garlic (ZBF, PS)

Pumpkin puree, 1-15 oz. can (PS)

Corn, 15 oz. can, no salt added (PS)

Tomatoes, diced, 15 oz. can (PS)

Zucchini, 1 medium (ZBF)

Onion, 2 (ZBF, PS)

 

Grains, Nuts, Lentils/Beans

Whole-grain dry cereal

Whole-grain pita chips

Whole-grain rolls/bread

Quinoa, ¾ cup (HQS)

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

Hazelnuts, 1 cup (HMK)

Nuts of your choice

 

Protein

Fish or poultry, 4 oz. raw per serving

 

Dairy

Greek-style yogurt, low-fat or fat-free (PS)

Cheese, low-fat

Parmesan cheese (ZBF)

Blood orange juice (can sub regular orange juice + 1 tsp. lemon juice), ¼ cup (HQS)

Eggs, 8 (ZBF, HMK)

 

Misc.

Soup of your choice (suggest minestrone, black bean or lentil)

Salad dressing of your choice (suggest vinaigrette)

Chicken broth, reduced-sodium, fat-free, 16 oz (PS)

 

Herbs/Spices

Cilantro, 1/3 cup + ¼ cup (HQS, PS)

Mint, ¼ cup (HQS)

Parsley, ¼ cup (HQS)

Cumin (PS)

Basil, ¼ cup (ZBF)

Cinnamon, ground (FL, HMK)