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Grocery List for Week One

Food Qty Measure
Meat/Fish
Pork tenderloin (lean only) 7.5 oz.
Turkey breast/white meat 7 oz.
Chicken breast/white meat 15 oz.
Wild Atlantic salmon 4.5 oz.
Halibut 4 oz.

Pasta/Grains and Accompaniments

Whole wheat angel hair pasta 3/4 cup
Marinara sauce 5 cup
Grated Parmesan cheese 1/2 Tbsp.
Brown rice 1 cup

Frozen Foods
Frozen green beans 1/2 cup
Frozen broccoli 1 1/2 cup

Dairy
Nonfat skim milk or almond milk (unsweetened) 6 cup
Greek yogurt, 2% plain 1/2 cup
Light yogurt, any flavor (less than 9g sugar) 36 oz.
2% mild cheddar cheese 2 slices
Cottage cheese, 1% fat 2 cup
Reduced fat sour cream 2 Tbsp.
Egg Beaters or liquid egg white 2 cup
Eggs 2 large

Fresh Vegetables
Large garden salad w/tomato & onion 3 large
Medium garden salad w/tomato, onion 1 medium
Small garden salad w/tomato & onion 4 small
Asparagus 2 cup
Tomato 1 1/2 cup
Chives 1 tsp.
Spinach 3 leaves
Sweet potato 1
Medium baby carrots 6
White potatoes, medium 12 oz.

Fresh Fruits
Apple, medium 1 1/2
Orange, medium 3
Banana, medium 2
Grapes (American) 20

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