Week 4 Shopping List

Shopping List for Week 4 Menu

Use this shopping list to help you plan your grocery shopping trip.  This list is based on the Week 4 Menu and Recipes.  Use the Recipe Key to disregard any ingredients from any particular recipe you do not wish to create.

*This week there are a lot of ingredients that may be costly for you.  Disregard the trail mix recipes to decrease the shopping cost.

Recipe Key

HSO – Herbed Spanish Omelet

PTM – Popcorn Trail Mix

NRGTM – NRG Trail Mix

WWC – Whole-Wheat and Dried Fruit Crunch

VPP – Veggie Pita Pizza

CPS – Chicken and Pear Salad

SR – Squash Ribbons

GS – Gingersnaps



Salad mix for lunch salad and (CPS)

Raw vegetables of your choice for snacking and salad topping (suggest tomatoes, carrots, bell pepper, broccoli, cauliflower)

Fresh fruit of your choice for yogurt topping and snacking (suggest berries, apples and citrus fruits)

Brussels sprouts, 1 cup (VPP)

Butternut squash, 1 cup (VPP)

Pears, 3 (CPS)

Lemon, 2 (for the juice) (CPS, SR, GS)

Cucumber, 1 (CPS)

1 lb. potatoes (HSO)

Red onion, 2 (HSO, CPS, VPP, SR)

Garlic (HSO)

Summer squash, medium-large (SR)

Zucchini, medium-large (SR)



Bran cereal flakes (NRGTM, WWC)

Flour, all-purpose, unbleached (GS)

Whole-grain bread

Whole-grain couscous or quinoa

Whole-grain cereal for yogurt topping and trail mixes (suggest whole oat dry cereal)

Whole-grain crackers

Whole-wheat pastry flour (GS)

Whole-grain pita, 4 (6 1/2-inch) (VPP)



Baked fish of your choice, 4 oz per serving (suggest salmon, tuna or tilapia)

Chicken breast, enough for 2 cups cooked (CPS)



Low-fat cheese of your choice for salad topping

Feta cheese, 1/4 cup crumbled (SR)

Ricotta cheese, part-skim (VPP)

Parmesan cheese, 8 tsp (VPP)

Shortening sticks, trans fat-free, dairy-free, 1/3 cup (GS)

Yogurt, low-fat or fat-free

Whole eggs, liquid egg whites or liquid egg substitutes (HSO, WWC, GS)



Canned, no added salt, beans of your choice for salad topping (suggest garbanzo, black beans or kidney beans)

Nuts of your choice, unsalted, for salad and yogurt topping

Baking soda (GS)

Raisins, golden or red, ½ cup (PTM, NRGTM, WWC)

Air-popped popcorn, 2 cups (PTM)

Dried blueberries, 3 Tbsp. (PTM)

Dried cranberries, 3 Tbsp. + 1/3 cup (PTM, WWC)

Dried pineapple, 3 Tbsp. (PTM)

Dry-roasted almonds, 3 Tbsp. (PTM)

Pecans, 2 Tbsp. (VPP)

Sliced almonds, 2/3 cup (can use other almonds purchased) (WWC)

Roasted pumpkin seeds, 2 Tbsp. (PTM)

Dry-roasted sunflower seeds, 4 Tbsp. (PTM, WWC)

Unsalted almonds, ½ cup (NRGTM)

Unsalted peanuts, ½ cup (NRGTM)

Dried apple pieces, ½ cup (NRGTM)

White sugar (WWC, GS)

Confectioners’ sugar, 1/3 cup (GS)


Honey, 1-2 tbsp (CPS)

Molasses, 2 Tbsp. (GS)



Salad dressing of your choice

White vinegar, ¼ cup (CPS)



Basil, 2 Tbsp. (HSO)

Chives, 2 Tbsp. (HSO)

Cinnamon (CPS, VPP, GS)

Ginger, ground (GS)

Mint, 1/3 cup  (CPS)

Oregano, fresh (SR)

Parsley (HSO)

Sage, fresh (VPP)

Thyme, fresh (SR)