Week 3 Shopping List

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



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)



Whole-grain English muffins

Whole-grain crackers

Whole-grain baked tortilla chips

Whole-grain bread

1 cup uncooked brown rice (SBBR)



1 lb. skinless, boneless chicken breast (CSSS)

Fish of your choice, 4 oz. uncooked portion per person



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)



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)



12 oz. frozen corn kernels (SBBR)



Salad dressing of choice

Honey mustard dressing (CSSS)

Olive oil

Balsamic vinegar (RRVS)

Dijon mustard (RRVS)

Peanut butter



Cumin (CSSS, SBBR)

Spanish paprika (TSCL)

Turmeric (SBBR)