MEAL PLAN Week 1 SHOPPING LIST (See staple ingredients on page 2.) 420 Calories 300 Calories Bacon burger Salad Spring Mix & Grilled Croutons Turkey Reuben Salad 230 Calories 450 Calories Penne with Arugula Pesto Chickpea & CucumberSalad Veggie Lasagna & Simple Salad 610 Calories 620 Calories 360 Calories Grilled Chicken & Lemon Vinaigrette Fresh Express Italian Fresh Express Spring Mix Fresh Express Shreds Fresh Express Organic Baby Arugula Fresh Express Leafy Green Romaine 2 Fresh Express Organic Baby Spinach Fresh Express Spinach Fresh Express 50/50 Mix 1 Onion 3 Pints Cherry Tomatoes 2 Green Onions 2 Heads Of Garlic 1 Pkg Rosemary 6 Lemons 1 Bunch Parsley 1 Cucumber 1 Shallot 1 Bunch Thyme 8oz Baby Bella Mushrooms Meat / Seafood 1Lb Lean Ground Beef 1/2 Lb Turkey Breast 4 (4 Oz) Organic Boneless Chicken Breast 4oz Cooked Rotisserie Chicken Approx. 8oz Aged Cheddar Sliced Reduced Fat (Or Can Substitute For The Aged Cheddar In The burger Salad Recipe) 1/2 Lb Low Fat Swiss 1 Block Parmigiano Reggiano 1 Block Pecorino Romano 1 Package Feta 1 Package Of Ricotta 1 Egg Whole Wheat Pita Chips 1 Can (15 Oz) Garbanzo Beans/Chickpeas 1 Pkg Pinenuts Capers Gallon Size Plastic Baggies 1 Box Lasagna Noodles 1 Box Whole Wheat Penne 1 Can Favorite Marinara Sauce 1 Jar Dill Pickles 1 Jar Bacon Bits 1 Pkg Sprouted Whole Grain Bread 1 Jar Sundried Tomatoes Packed In Extra Virgin Olive Oil Rye Bread 1 Can Sauerkraut Low Fat Thousand Island Light Balsamic Vinaigrette
MEAL PLAN Week 2 SHOPPING LIST (See staple ingredients on page 2.) 480 Calories 240 Calories Chicken Tortilla Salad Lemon Tilapia with Kale Chips 300 Calories 220 Calories Lump Crab and Shrimp Salad Pizza Antipasto Salad 390 Calories 390 Calories Chicken and Quinoa with Cumin Vinaigrette 530 Calories Steak Taco Salad with Roasted Corn Shrimp Scampi with Linguini 1 Bag Fresh Express American 3 Bags baby kale mix 1 Bag Family Size Fresh Express Hearts of Romaine 1 Bag Fresh Express Italian Family Size 1 (5 oz) Fresh Express 50/50 mix 1 Bag Fresh Express Spinach 1 Pkg Fresh Express Caesar Supreme Kit 1 Bag frozen corn 1 Bunch cilantro 3 Limes 1 Green bell pepper 2 Red onions 4 Lemons 3 Blood oranges (if not available Grapefruit or oranges will work) 3 Roma tomatoes 2 Pkg grape tomatoes (or cherry tomatoes) 1 Cucumber 1 Bunch parsley 1 Head of garlic 3 Ears of corn 1 Avocado 1 Store-bought cooked rotisserie chicken 4 (6 oz) Tilapia filets 1 lb Medium-sized shrimp 1 (8 oz) Can jumbo lump crab 10 oz Genoa Salami 1 Bag (appx 12 oz) large shrimp 1 1/2 lbs Raw flank steak 4 oz Reduced fat Monterey Jack cheese, shredded 4 oz Part skim mozzarella, cubed 1/2 cup (6-8 oz) Parmigiano Reggiano 1 Bag thinly sliced tortilla chips strips 1 Jar of your favorite salsa 1 Stick unsalted butter 1 Small jar of green olives, pitted 1 Small jar (appx 4 oz) store-bought roasted red peppers 1 Bag quinoa 1 Can white cannellini beans 1 lb Whole wheat linguini 1/2 tsp Sugar 1/8 tsp Red pepper flakes Reduced fat red wine vinaigrette
MEAL PLAN Week 3 SHOPPING LIST (See staple ingredients on page 2.) 270 Calories 280 Calories Red, White and Blue Salad Southwest Chicken Salad 350 Calories 400 Calories Steak Salad with Yams and Pecans Coconut Shrimp Salad 390 Calories 380 Calories Peppercorn-Crusted Ahi Tuna Salad 250 Calories Grilled Chicken Cordon Bleu Salad Cracker-Crusted Chicken Salad 2 Bags Fresh Express 50/50 Mix 1 Bag Fresh Express Romaine 1 Bag Fresh Express American 1 Pkg Fresh Express Fancy Greens 1 Bag Fresh Express Singles 50/50 Mix 2 Pkgs Fresh Express Sweet Butter 1 Pkg Fresh Express Spring Mix 8 Scallions 1 Pkg. strawberries 1 Pkg. blueberries 1 Pear 1 Lemon 5 Plum (or Roma) tomatoes 1 Lime 1 Bunch Cilantro 1 Large yam 2 Small red onions, or 1 large red onion 1 Small package of sage 1 Head of garlic 1/8 lb French green beans 1 Small mango 1 Small piece of fresh ginger 4 Celery stalks 1 Bunch flat leaf parsley 1 lb.grilled chicken strips (can be frozen) 1/4 lb Ham (not sliced, it will be diced for the recipe) 4 (4oz) Boneless chicken breasts 1 (3 oz) Ahi Tuna steak 1/2 lb Medium-sized shrimp 1 lb Skirt steak 7 oz Gorgonzola or favorite kind of blue cheese 1/2 cup Reduced fat Monterey Jack cheese, shredded 1/2 cup Reduced fat cheddar cheese, shredded 1/4 cup Pecans Reduced fat sour cream Poppy seeds Shredded coconut Orange juice 4 Eggs 1 ½ cups of whole wheat crackers Seasoned croutons 1 Small bag of frozen corn Cracked black peppercorn Low fat raspberry vinaigrette Low fat ranch dressing Low fat balsamic reduction Light (low fat) blue cheese dressing
MEAL PLAN Week 4 SHOPPING LIST (See staple ingredients on page 2.) 260 Calories 460 Calories Salad with Fusilli and Homemade Creamy Dressing Steak Salad with Green Beans & Potatoes 220 Calories 220 Calories Salad with Bacon, White Beans and Tomatoes Sesame Peanut Noodle Salad 370 Calories 620 Calories Chicken Salad with Tomatillo Salsa 290 Calories BBQ Pork with Coleslaw Chicken with Simple Lemon Vinaigrette Salad 1 pkg Fresh Express Family Size 3 Color Deli Coleslaw 2 pkgs Fresh Express Organic Baby Spinach 1 pkg Fresh Express Hearts of Romaine 1 bag Fresh Express Double Carrots Lettuce Mix 1 Fresh Express Caesar Salad Kit 1 Bag Fresh Express Iceberg Garden 1 Bag Fresh Express Spring Mix 2 Heads of garlic 6 Lemons 1 Shallot 1 Bunch of thyme 1 Avocado 6 Green onions or scallions 1 Lime ¾ cup Shelled edamame (can be frozen) 2 Small boxes of grape or cherry tomatoes 1 lb Red potatoes 3/4 lb Green beans 1 Small red onion 1 Bunch parsley 1 Pork tenderloin 1 lb Skirt steak 4 Strips of bacon 1 Rotisserie chicken 4 (4 oz) Skinless chicken breasts (organic preferred) 1 Small block (at least 6 oz) Parmigiano Reggiano 1 Bag shredded Monterey jack cheese 1 Small log of goat cheese 1 Small jar of brined capers 1 Jar tomatillo salsa 2 Cans of pinto beans 1/4 lb Thin noodles (such as spaghetti, rice or soba noodles) 1 Can shelled unsalted roasted peanuts 1 Can white beans 1 Box fusilli pasta 1 Small container of non-fat plain Greek yogurt 1 Small container of low fat sour cream 1 Bottle of your favorite BBQ sauce Celery seed Smoked Spanish paprika Sugar White vinegar Sesame oil Gallon size plastic bags
STAPLE INGREDIENTS LIST (Keep these on-hand.) balsamic vinegar brown sugar canola oil cayenne chili powder cider vinegar cumin dijon mustard dried italian seasoning extra virgin olive oil fresh cracked pepper garlic powder ground cinnamon honey kosher salt light butter spread made with extra virgin olive oil maple syrup mayonnaise paprika Parmigiano Reggiano red wine vinegar rice vinegar sherry vinegar soy sauce spray butter white wine vinegar