All these items are handy to keep in mind while shopping. Notice there is a lot of Veggies and fruit - this is where you'll fill up on fibre, minerals and vitamins. I generally like to have my fruit in the morning with breakfast and as a snack. The natural sugar gives me the energy in the morning without caffeine.
Fruit
3 apples
3 bananas
1 pint berries (blueberries, strawberries, or raspberries)
1 grapefruit
1 small melon
3 oranges
1 pear
1 small pineapple
Vegetables
baby bok choy (6 heads)
baby carrots (1 bag)
baby spinach (2 bags, to equal 12 cups)
baking potato (1 medium)
broccoli (1 head)
carrots (1 bag of large)
celery
corn (1 ear; or 1 small package frozen corn)
cucumber (1 medium)
eggplant (1 medium)
fresh basil
fresh dill
fresh ginger
fresh parsley
fresh spinach (1 bunch)
garlic (1 small head)
green beans (1/2 lb., to equal 1 cup)
green leaf lettuce (2 large heads)
mushrooms
onion (1 medium)
red bell pepper (1 medium)
red cabbage (1 small head)
red potatoes (4 medium)
savoy cabbage (1 medium head)
scallions (1 bunch)
shallots
snow peas (1 lb.)
sweet potato (1 medium)
tomatoes (4 medium)
yellow bell pepper (1 medium)
zucchini (1 medium)
Dairy
1 skim milk or soy or rice milk
1 dozen eggs
1 package lowfat string cheese
4 oz. Gorgonzola
8 oz. nonfat plain yogurt
4 oz. feta
8 oz. lowfat cream cheese
1 package soft tofu
1 package firm tofu (optional, substitute for chicken breasts)
8 oz. hummus
Meat/Seafood
1/2 lb. ground turkey
6 boneless, skinless chicken breasts
1/4 lb. beef tenderloin
1 lb. extra-lean ground sirloin
1/4 lb. pork tenderloin
1/4 lb. sliced deli turkey
1 lb. sea scallops
Canned/Jarred Goods
15 oz. kidney beans
28 oz. crushed tomatoes
28 oz. diced tomatoes
2 cans lowfat vegetable-based soup, such as minestrone
16 oz. reduced-sodium chicken broth
1 jar pitted kalamata olives
1 jar green olives stuffed with pimento
1 jar capers
