MEALPLAN

VOLUME 7 • ISSUE 3

PROTEINS & DAIRY � 7 oz feta cheese � 6½ oz goat cheese � 8½ oz part-skim mozzarella cheese � 1 16-oz container reduced-fat ricotta cheese �½ dozen eggs � 1 qt reduced-fat milk (1% or 2%) or unsweetened rice, almond or soy milk � 1 17.6-oz container reduced-fat plain Greek yogurt (TRY: FAGE Total Classic) � 35 oz boneless, skinless chicken breasts (freeze 10 oz for Week 2) � 1 4-oz boneless pork chop � 2 5-oz boneless, skinless salmon fillets � 1 3-oz pouch wild albacore tuna (TRY: Wild Planet Wild Albacore Tuna) � 9 oz reduced-sodium, deli-fresh sliced turkey breast (freeze 3 oz for Week 2)

VEGGIES & FRUITS � 1 6-oz bag arugula � 1 9-oz bag baby spinach � 2 bunches fresh basil � 1 bunch fresh mint � 1 apple � 1 avocado � 3 bananas � 1 grapefruit � 2 kiwi � 3 lemons � 4 oranges � 1 pomegranate � 1 bunch asparagus � 2 heads broccoli � 32 oz carrots � 2 large heads garlic � 1 6-inch piece fresh ginger (freeze 1 3-inch piece for Week 2) � 2 sweet onions (such as Vidalia) � 3 sweet potatoes � 2 pints grape tomatoes

WHOLE GRAINS � 1 box whole-grain cereal (TRY: Ezekiel 4:9 Cinnamon Raisin Whole Grain Cereal) � 1 box whole-grain crackers (TRY: Mary’s Gone Crackers Original Seed Crackers) � 1 pkg whole-grain English muffins (freeze 2 for Week 2) � 1 bag tortilla chips (TRY: Corazo-nas Lightly Salted Tortilla Chips) � 1 box whole-grain crispbreads � 1 box whole-grain linguine pasta � 1 pkg whole-grain wraps (freeze 3 for Week 2) � 1 box brown jasmine rice

NUTS, SEEDS & OILS � 2 oz raw unsalted almonds � 3 oz raw unsalted pine nuts � 1 jar natural unsalted almond or peanut butter � 1 bottle extra-virgin olive oil � 1 bottle olive oil

EXTRAS � 1 box whole-grain bars or all-nat-ural fruit bars (TRY: Lärabar) � 1 8-oz carton low-sodium vegetable broth � 1 bottle ground cinnamon � 1 bottle ground ginger � 1 bottle red pepper flakes � 1 bottle dried oregano � 1 bottle smoked paprika � 1 bottle dried parsley � 1 bottle ground black pepper � 1 bottle ground cayenne pepper � 1 bottle coarse sea salt � 1 container unsweetened cocoa powder � 1 container whey protein powder � 1 jar raw honey � 1 container hummus � 1 bottle apple cider vinegar � 3 10-oz bags frozen artichoke hearts � 2 10-oz bags frozen mango chunks � 2 16-oz bags frozen strawberries

SHOPPING LIST: WEEK 1