Use this shopping list to help you plan your grocery shopping trip. This list is based on the Week 3 Menu and Recipes. Simply use the Recipe Key to disregard any ingredients from any particular recipe you do not wish to create.
Shopping List for Week 3 Menu
Recipe Key:
CSSS – Citrus Sparks Spinach Salad
RRVS – Roasted Root Vegetable Salad
TSCL – Tomato Soup with Chickpeas and Lemon
SBBR – South of the Border Beans and Rice
Produce
Salad mix
8 cups packed spinach leaves (CSSS)
Raw vegetables of choice for salad topping, omelet and snacking (bell pepper, onion, broccoli, tomatoes, etc)
Fresh salsa
Fresh fruit (at least enough for 4 servings)
1 head garlic (CSSS, TSCL, SBBR)
3 lemons (CSSS, RRVS, TSCL)
Lime (2 Tbsp. of the juice) (CSSS)
1 small sweet potato (RRVS)
1 medium potato (RRVS)
Carrots (RRVS, TSCL)
1 leek (TSCL)
1 small red onion (RRVS)
2 yellow onions (TSCL, SBBR)
Celery stalks (RRVS, TSCL)
Green bell pepper (SBBR)
Red bell pepper (SBBR)
1 medium beet (RRVS)
Parsley (RRVS)
Cilantro (RRVS)
Grains
Whole-grain English muffins
Whole-grain crackers
Whole-grain baked tortilla chips
Whole-grain bread
1 cup uncooked brown rice (SBBR)
Protein
1 lb. skinless, boneless chicken breast (CSSS)
Fish of your choice, 4 oz. uncooked portion per person
Dairy
Whole eggs, liquid egg whites or liquid egg substitutes
Low-fat shredded cheese of choice for omelet and salad
1 – 6 oz. plain, low-fat yogurt
Skim milk or non-dairy milk beverage
Low-fat cottage cheese
1 oz. feta cheese (RRVS)
Misc.
Nuts of your choice, unsalted, for salad topping and trail mix recipe
Chopped walnuts (CSSS)
Dried fruit of your choice for trail mix recipe
Dark chocolate chips for trail mix recipe
1 can (14 oz.) no salt added whole peeled tomatoes (TSCL)
1 can (14 oz.) diced tomatoes (SBBR)
1 can (15 oz.) chickpeas (TSCL)
1 can (15 oz.) black beans (SBBR)
1 can (4 oz.) mild green chiles (SBBR)
40 oz. reduced-sodium vegetable broth (TSCL, SBBR)
6 oz. orange juice (CSSS)
1 can (11 oz.) mandarin orange sections (CSSS)
Frozen
12 oz. frozen corn kernels (SBBR)
Condiments
Salad dressing of choice
Honey mustard dressing (CSSS)
Olive oil
Balsamic vinegar (RRVS)
Dijon mustard (RRVS)
Peanut butter
Herbs/Spices
Cumin (CSSS, SBBR)
Spanish paprika (TSCL)
Turmeric (SBBR)