*Indicates that the recipe has been used previously.
†This recipe is used as a snack, but its ingredients are in the shopping list.
1500 calorie MEAL PLAN WINTER WEEK 3
1800 calorie MEAL PLAN WINTER WEEK 3
2000 calorie MEAL PLAN WINTER WEEK 3
2200 calorie MEAL PLAN WINTER WEEK 3
SHOPPING LIST WINTER WEEK 3
Vegetables
____asparagus
____bean sprouts
____bell peppers, green and red
____cabbage, red
____cabbage, shredded
____carrots
____cauliflower
____celery
____collard greens
____cucumber
____eggplant
____garlic
____green beans, French-style
____green onions
____kale
____lettuce
____mushrooms
____onions, yellow or white
____red potatoes
____spinach (frozen and fresh)
____summer squash
____sweet potatoes
____tomatoes
____tomatoes, red grape
____zucchini
Meats
____beef roast, chuck or boneless
____beef steak, sirloin
____boneless ham
____chicken breasts, boneless, skinless
____ground beef, 96% lean
____ground turkey, lean
____haddock fillets
____ham, lean
____pork chops
____sausage, turkey, smoked, lean
____turkey ham, lean
Fruits
____apples
____avocado
____bananas
____blackberries
____blueberries
____cantaloupe
____grapefruit
____green grapes, seedless
____kiwi fruit
____lemon
____nectarines
____oranges
____peaches
____pears
____pineapple (chunks and crushed)
____raisins
____tangerines
Dairy
____buttermilk, fat-free
____egg substitute
____egg whites
____milk, nonfat
____Smart Balance Light margarine
____sour cream, fat-free
____whipped topping, fat-free
____yogurt, plain, fat-free
Cheese
____American, fat-free, shredded
____cheddar, sharp, reduced-fat
____cottage cheese, fat-free or reduced-fat
____feta, reduced-fat
____mozzarella, fat-free and reduced-fat
____Parmesan, reduced-fat
____provolone, reduced-fat
Bread, Grains, & Pasta
____bagel, whole-grain
____barley
____bread crumbs
____bread, pumpernickel, rye, or multigrain
____bread, whole-grain, whole-wheat
____bulgur
____dinner rolls
____elbow macaroni, whole-wheat
____lasagna noodles
____pita pocket bread
Beans
____red lentils
Nuts
____almonds
____Brazil nuts
____hazelnuts
____peanuts
____pecans
____pine nuts
____walnuts
Condiments
____canola mayonnaise
____catsup, no-salt
____Dijon mustard
____horseradish
____tartar sauce
____Worcestershire sauce, reduced-sodium
Spices & Herbs
____bay leaf
____black pepper
____cayenne pepper
____cinnamon, ground
____cloves, ground
____cumin, ground
____cumin seed
____curry powder
____dill weed
____dry mustard
____ginger, ground
____nutmeg, ground
____paprika
____parsley
____red pepper flakes
____rosemary
____tarragon
____thyme leaves
____turmeric, ground
Other