DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST

1 cup oatmeal with ½ cup skim milk, 1 Tbsp raisins or dried cranberries and ½ medium banana, sliced

1 cup nonfat or lowfat (1%) cottage cheese

1 cup sliced cantaloupe or 1 piece fresh fruit

1 slice whole wheat toast with 1 tsp almond butter and 1 tsp 100% fruit jam or jelly

2 egg omelet (1 whole egg and 1 egg white) made with 1 tsp EVOO/canola oil or 2 tsp light spread, with spinach, mushrooms 1 Light Multi-Grain English Muffin with 1 tsp butter or 2 tsp light spread

1 cup whole grain cereal with 1 cup skim milk or soy milk and 1 cup fresh berries or 1 small banana, sliced

1 cup cooked oatmeal or 1 cup unsweetened whole grain cereal 1 cup skim or lowfat milk ½ medium or 1 small banana

Protein Pancakes Go to http://wp.me/p1zPLw-51U for recipe Top pancakes with ¼ cup nonfat or lowfat plain Greek yogurt and 2 tsp honey

1 egg and 2 egg whites scrambled with 1 Light Multi-Grain English Muffin and 1 tsp almond butter or 2 tsp light spread8 oz low-sodium 100% vegetable juice

SNACK

¼ cup dried fruit mixed with 6 oz nonfat or lowfat plain Greek yogurt

4 whole grain crackers with 2 tsp nut butter6 oz nonfat Greek yogurt

1 Larabar or 2 Coconut Date Bars1 cup skim milk or 6 oz nonfat or lowfat plain Greek yogurt

30 in-shell pistachios 12 oz nonfat or soy latte or 1 cup skim or soy milk

12 oz nonfat or soy latte 8 oz nonfat or soy latte1 piece fresh fruit

LUNCH

2 cups mixed greens, ½ cup chickpeas, 1 Tbsp sliced almonds, sliced mushrooms, shredded carrots, sliced cucumber, diced bell peppers with 2 Tbsp light dressing4 pieces wheat melba toast1 piece fresh fruit

1 small (2 oz) whole wheat pita filled with 1/4 cup hummus, leaf lettuce, chopped tomato, cucumber, carrots and onion1 piece fresh fruit1 cup skim milk or 6 oz nonfat or lowfat yogurt

Chicken Salad on Romaine Lettuce: Mix together 3 oz diced cooked skinless chicken breast, mixed with 2 tsp mayonnaise, 2 tsp honey mustard, ½ cup grapes, sliced, diced onion and celery. Serve on romaine lettuce leaves1 piece fresh fruit6 oz nonfat or lowfat yogurt

Turkey Sandwich: 2 oz sliced turkey breast with 1 oz reduced-fat Swiss cheese, lettuce, tomatoes and 1 tsp mayo/mustard on 2 slices whole wheat or rye bread1 piece fresh fruit

Chicken Burrito Bowl: 2 cups mixed greens with 3 oz sliced, grilled, skinless chicken breast with chopped tomatoes and sliced onions, ½ cup black beans and 3 slices avocado with 2 Tbsp light Italian dressing

Chicken Caesar Salad: Toss 2 cups romaine lettuce with 1 Tbsp light Caesar dressing, 3 oz grilled chicken breast strips, minced bell pepper, sliced grape tomatoes and 1 Tbsp sunflower seeds4 whole wheat melba toasts 1 piece fresh fruit

1 cup lentil soup3 whole grain crackers (i.e., Kavli Crispbreads or Melba Toast)2 cups tossed salad with 2 tsp sunflower seeds and 1 Tbsp light dressing 1 cup mixed fruit

SNACK1 oz lowfat cheese with 1 hard-boiled egg

8 oz low-sodium tomato or 100% vegetable juice

1 full graham cracker (4 squares) with 2 tsp nut butter

Fresh vegetables with ¼ cup hummus

3 cups air-popped popcorn Fresh vegetables with 2 Tbsp hummus

1 Larabar or 2 Coconut Date Bars

DINNER

4 oz chicken breast grilled in 1 Tbsp prepared barbecue sauce with 1 cup brown or wild rice1 cup roasted vegetables in 2 tsp olive oil and 1 garlic clove, minced

3 oz grilled or broiled sirloin steak (prepared with 1 tsp olive oil, salt, pepper and garlic)1 cup quinoa or brown riceAsparagus, grilled or broiled, with 1 tsp olive oil and lemon

Shrimp Stir-Fry: Marinate 3 oz shrimp in 1 tsp sesame or olive oil with 2 tsp fresh ginger and 1 tsp garlic, mincedStir-fry mixed vegetables (such as bell pepper, broccoli florets, carrots, water chestnuts, onions and bamboo shoots) in 2 tsp sesame or olive oil; add shrimp toward end of cooking 1 cup cooked rice

Chicken and Asparagus Stir-Fry: Stir-fry 3 oz chicken tenders and 1 cup asparagus, cut into bite-sized pieces, with 2 tsp sesame oilToward end of cooking add minced garlic, fresh grated ginger, and oyster sauce 1 cup rice 1 cup nonfat or lowfat pudding

3 oz grilled seafood (i.e., salmon, halibut, tuna, swordfish, shrimp) prepared with 2 tsp olive oil and lemon 1 cup cooked brown or wild rice1 cup cooked vegetables

2 slices thin crust veggie pizzaTossed salad with 2 tsp Light dressing

Burger and Sweet Potato Fries: 3 oz ground sirloin (90% lean) on a light whole wheat bun topped with lettuce, tomato, lettuce or arugula and 2 slices avocado ½ of 1 medium sweet potato (sliced into fries), tossed with 1 teaspoon olive oil, salt, pepper, ground cumin and baked at 450 degrees F until done

This Appetite for Health meal plan is developed by registered dietitians to help you lose or maintain a healthy weight. The meal plan is designed to divide daily calories into three meals and two snacks to maintain energy and help control hunger and cravings.

We tell you exactly what you should eat for breakfast, lunch, dinner and snacks and include many of our favorite quick and easy recipes. We’ve also included a weekly grocery list and master grocery list of staples that every healthy kitchen needs.

While we recommend that you follow each

day as intended to ensure that you get all the essential nutrients and recommended servings from each food group, our breakfast, lunch and dinner options are about 400 calories, so you can mix-and-match meals as needed.

The meal plans total 1600 calories, an amount that most women will lose about a pound per week. After a week following this plan, if you have not lost weight, simply remove one or both snacks, to reduce the plan to 1400 or 1200 calories. If you are losing weight too rapidly (e.g. more than 2-3 lbs per week), add an extra 200 calorie snack for a total of 1800 calories per day.

Daily To-Dos:•Honor your hunger: Use our hunger scale

to gauge your hunger both before and after eating your meals and snacks. Keeping your hunger within the recommended range will help you stick with a calorie-controlled program

•Water: Strive to drink half your body weight influidozofwatereveryday.

• Enjoy coffee, tea or other calorie-free beverages at your meals and with snacks. Limit beverages containing no-calorie sweeteners to no more than 1 per day.

Monthly Meal Plan

Week 1

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST

2 hard boiled eggs with sautéed spinach and mushrooms in 1 tsp olive oil and 1 slice whole grain toast with 2 tsp all-natural fruit preserves1 small apple

1 cup nonfat Greek yogurt with ¼ cup blueberriesand ¼ cup lowfat granola

1 cup whole grain cereal with 1 Tbsp raisins and 1 small sliced banana with 1 cup skim milk

Hearty Egg Sandwich: scramble 1 whole egg with 1 egg white in a skillet coated with cooking sprayServe on toasted Whole Wheat English Muffin and spread with 1/4 cup mashed avocadoTop with 1 slice reduced-fat cheddar cheese and tomato slices

½ cup plain oatmeal with ½ cup skim milk, 1 sliced apple, 1 Tbsp chopped walnuts and 1 tsp cinnamon

Breakfast Smoothie: Blend 1 cup skim milk, 1 small banana, ¼ cup strawberries, 1 Tbsp peanut butter with 4 ice cubes until smooth1 toasted Whole Wheat English Muffin spread with 1 Tbsp all natural fruit preserves

Egg Burrito: scrambled eggs cooked with 1 oz sprinkled reduced-fat cheddar cheese, diced tomatoes, green peppers and onionsWrap in small whole wheat flour or corn tortilla and serve with 1 Tbsp reduced-fat sour cream or Greek yogurt and salsa

SNACK

2 Tbsp unsalted nuts with 2 Tbsp dried cranberries

1/3 cup hummus with 1 cup raw veggies

¾ cup lowfat cottage cheese with ½ cup pineapple cubes

1 cup nonfat Greek yogurt with ½ cup sliced strawberries

1 slice whole wheat toast spread with 1 Tbsp all natural fruit preserves and 1 piece reduced-fat string cheese

Cherry tomatoes and 1 oz toasted pine nuts

1 serving (22) almonds

LUNCH

Greek Salad: 1½ cup romaine lettuce, cucumber, tomatoes, black olives, 1 oz Feta cheese, and4 oz sliced skinless grilled chicken breast with 1 tsp olive oil and 1 Tbsp balsamic vinegarserved with ½ 6-inch whole wheat pita

1½ cups lentil soup with ½-inch slice whole grain bread and 1 tsp light spread

Open-Faced Tuna Sandwich3 oz can solid white albacore tuna in water, drained, mixed with 1 Tbsp light mayo and chopped celery on 2 slices whole wheat toast with ¼ sliced avocado 1 medium apple

Turkey Wrap: 3 oz lean, low-sodium sliced turkey breast on a whole wheat wrap with mustard, mixed greens, roasted peppers, 1 slice reduced-fat mozzarella cheese, and 1 Tbsp light vinaigrette 15-20 baked chips1 small apple

Herbed Cheese and Tomato Sandwich: Place 6 oz lowfat cottage cheese in blender and puree until smoothStir in 1 minced garlic clove, 2 Tbsp chopped fresh chives, dash of salt and pepperSpread mixture on 1 whole grain bagel and top with 4 tomato slices1 orange

Veggie BBQ Baja BurgerCook according to package and serve on 1 small whole wheat hamburger bun with 1 Tbsp BBQ sauce ¼ avocado sliced thinly, ¼ cup bean sprouts and 4 oz pineapple chunks, served on the side or on the burger

Roast Beef SaladToss 1 ½ cups Boston lettuce, 3 oz sliced deli roast beef, ¼ large tomato cut into wedges, sliced red onion, and 1 oz soft goat cheese, crumbled, into bowlCombine 1 Tbsp each, olive oil and balsamic vinegar, ½ tsp Dijon mustard and a pinch of salt and pepper for the vinaigrette and drizzle over salad1 small apple

SNACK

15-20 baked whole wheat tortilla chips with ¼ cup salsa and 3 Tbsp reduced-fat sour cream

3 cups no-fat or salt added popcorn topped with 1 Tbsp Parmesan cheese

¼ cup trail mix 2 graham cracker squares with 2 Tbsp nut butter

1 cup raw veggies with 2 Tbsp light salad dressing

½ cup pumpkin seeds and 1 Tbsp raisins

1 cup nonfat Greek yogurt with ½ sliced banana

DINNER

Curried Eggplant with Tomatoes and Basil*Go to http://wp.me/p1zPLw-7sY for recipe

4 oz broiled salmon with lemon and black pepper with1 cup Brussels sprouts and red peppers, tossed in 1 Tbsp olive oil and black pepper and roastedServed with 1/3 cup cooked quinoa1/3 cup lowfat pudding

3 oz lean turkey patty grilled with 1 slice reduced-fat cheese melted on top, served on a small whole wheat bunSide salad with spinach, artichoke hearts, peppers, and beets with 1 Tbsp light salad dressing

Whole Wheat Pasta Bolognese *Go to http://wp.me/p1zPLw-7t2 for recipe

Turkey Meatloaf with Mashed Potatoes *Go to http://wp.me/p1zPLw-7t5 for recipe

Roasted Shrimp with Peppers and Lemon*Go to http://wp.me/p1zPLw-7t7 for recipe

White Bean Chili with Jalapeno Bulgur*Go to http://wp.me/p1zPLw-7ta for recipe

Monthly Meal Plan: Week 2

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST

1 Light Multi-Grain English Muffin with 1 Tbsp nut butter, 1 small banana, 2 tsp honey and 1 cup skim or lowfat milk

6 oz nonfat or lowfat plain Greek yogurt mixed with 1 cup fresh fruit and 2 tsp honey1 Light Multi-Grain English Muffin with 1 tsp butter (2 tsp light spread) and 2 tsp 100% jam

1 small serving Bircher Muesli *Go to http://wp.me/p1zPLw-Ql for recipewith 1 small banana, sliced12 oz nonfat latte or soy latte or 8 oz skim or soy milk

Spinach, Mushroom and Leek Frittata *Go to http://wp.me/p1zPLw-7NO for recipe12 oz nonfat latte or soy latte or 8 oz skim or soy milk

1 Light Multi-Grain English Muffin, toasted with 2 tsp 100% fruit spread6 oz nonfat or lowfat plain Greek yogurt

1 cup whole grain cereal with 1 cup skim milk or plain soy milk and1 cup berries or 1 small banana

1 cup whole grain cereal with 1 cup skim milk or plain soy milk and1 cup berries or 1 small banana

SNACK

2 fig bars 12 oz nonfat or soy latte or 8 oz skim or soy milk

2 Laughing Cow Light Creamy Swiss Wedges with 3 whole wheat crackers

2 Fig Bars or 1 Natural Energy Bar (i.e., Kind, Larabar)

Cut mixed vegetables with 2 Tbsp light dressing8 oz low-sodium 100% vegetable juice

1 hard-boiled egg and fresh vegetables with 1 Tbsp light dressing

1 Larabar or 2 Date Bars

LUNCH

3 oz lean roast beef (or turkey or chicken breast) on 2 slices whole wheat bread withlettuce, tomato, 2 tsp mustard and 2 tsp mayo1 cup fresh fruit salad

Tuna Salad: 3 oz caned albacore tuna in water mixed with 2 tsp mayo, relish, onion and celery in 1 small whole wheat pita with lettuce and tomato1 piece fresh fruit

Skinny Cobb Salad: 2 cups romaine or mixed greens with 1 hard-boiled egg, sliced, and2 oz cooked chicken breast ½ cup each, cherry tomatoes and sliced cucumber1 Tbsp vinaigrette or reduced fat dressing2 oz toasted whole wheat pita

Turkey-Cranberry Sandwich: 2 oz turkey breast with 1 Tbsp cranberry sauce, lettuce and tomato on 2 slices whole wheat bread, toasted

Chef Salad: Mixed greens topped with fresh vegetables, 2 oz turkey, 1 oz grated reduced-fat cheese with 1 Tbsp light dressing1 piece fresh fruit or 1 cup fresh fruit

Tuna Salad: Mix 3 oz canned albacore tuna in water with 2 Tbsp chopped spring onion, 2 tsp regular mayo (sub: 1 Tbsp reduced fat mayo), and 1 Tbsp Dijon mustardServe on 1 Light Multi-Grain English Muffin, toasted, with lettuce and tomato slices

1 frozen prepared lunch (i.e. Lean Cuisine, Amy’s; should be no more than 375 calories) 1 piece fresh fruit

SNACK

1 cup nonfat or lowfat pudding

1 full graham cracker (4 squares) with1 Tbsp 100% fruit jam 1 cup skim milk

1 apple with 1½ tsp nut butter

6 oz nonfat or lowfat plain Greek yogurt mixed with ½ cup sliced fruit

1 cup nonfat or lowfat cottage cheese with cherry tomatoes

12 oz nonfat or soy latte or 8 oz skim or soy milk2 fig bars

½ small whole wheat pita and cut vegetables with ¼ cup hummus

DINNER

4 oz baked skinless chicken breast prepared with 1 tsp olive oil and herbsand spicesSteamed broccoli with 2 tsp grated Parmesan cheese and lemon1 cup couscous (or brown rice, barley or bulgur) with 1 tsp olive oil

1 cup whole wheat pasta with ¾ cup tomato sauce and 4 oz diced roasted chicken1 Tbsp grated Parmesan cheeseSteamed broccoli with lemon, garlic and 1 tsp olive oilTossed salad with 1 Tbsp light dressing

3 oz broiled or grilled ground sirloin burger (at least 90% lean) on1 whole wheat roll with lettuce, tomato, mustard and ketchuptossed salad with 1 Tbsp light dressing

Baja-Style Fish Tacos *Go to http://wp.me/p1zPLw-7O2 for recipe

4 oz grilled sirloin1 cup cooked wild rice with 2 tsp extra virgin olive oil1 cup grilled asparagus, topped with 1 tsp extra virgin olive oil and freshly squeezed lemon1 baked apple with cinnamon, 2 tsp honey and 1 tsp chopped walnuts

Chicken Fajitas: 3 oz grilled chicken breast strips, grilled bell peppers and onions with salsa and 2 Tbsp guacamole in 2 small (6-inch) whole wheat flour tortillas (marinate chicken breast with garlic, chili powder, cumin, fresh lime juice and 1 tsp olive oil)

1 cup whole wheat pasta with¾ cup marinara sauce and 3 turkey or lean ground beef meatballs (3 oz total)tossed salad with 1 Tbsp light dressing

Monthly Meal Plan: Week 3

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST

Toasted Whole Wheat English Muffin spread with 1 Tbsp peanut butter per slice and topped with ½ sliced banana

Vegetable Omelet: Using non-fat cooking spray, cook 1 whole egg and 2 egg whites, fill with spinach, tomatoes and 1 oz shredded mozzarella cheese

Homemade Honey-Sweetened Granola *Go to http://wp.me/p1zPLw-7tY for recipeserve ½ cup honey-sweetened granola with 2/3 cup skim milk and top with 1 sliced banana

½ cup nonfat vanilla yogurt topped with ¼ cup lowfat granola and ½ cup sliced fresh peaches sprinkled with cinnamon

1 cup whole grain cereal with 1 cup blueberries, 2 Tbsp walnuts and 1 cup skim milk

2 whole grain waffles topped with ¼ cup nonfat plain yogurt (Greek or not) with 1 Tbsp slivered almonds, ¼ cup raspberries and ½ Tbsp pure maple syrup

Whole-wheat buttermilk and blueberry pancakes*Go to http://wp.me/p1zPLw-7u4 for recipe

SNACK

1 cup steamed edamame 3 cups no-salt and no-fat added popcorn with 11 unsalted cashews

1 wedge Laughing Cow Cheese with 10 whole wheat crackers, ½ cup skim milk

Mediterranean Salad: Tomato wedges, chopped green and yellow pepper, chopped zucchini, peeled cucumber, minced garlic clove, chopped basil, 1 piece reduced-fat string cheese sliced into small roundsmix all together and drizzle with 2 Tbsp light Italian dressingserve with ½ small (6-inch) whole wheat toasted pita

Tomato and Avocado Salad1 cup halved grape tomatoes, ¼ avocado sliced, 1 oz fresh mozzarella cheesetop with 1 tsp olive oil and 1 tsp chopped cilantro or parsley and flavor with a pinch of salt and pepper

2 Whole Foods Coconut Date Bars and ¼ cup blueberries

Fresh veggies and 10 baked tortilla chips with ¼ cup guacamole

LUNCH

Grilled Chicken Sandwich: Sprinkle 3 oz chicken breast with pepper and garlic powder and grill for 3-4 minutes serve on a whole wheat sandwich roll with 1 slice of tomato, 1 large slice of lettuce, and ¼ cup avocado slices

Grilled Cheese Sandwich: 2 slices reduced-fat provolone cheese on 2 slices whole wheat bread with roasted red peppers, grilled with non-fat cooking spray for 2 minutes each side 1 cup low sodium tomato soup1 small apple

1 cup mixed greens, 2 oz sliced chicken breast, ½ hard boiled egg, 1/8 cup black beans, 1 oz low-fat shredded cheddar cheese, 1 strip crumbled turkey bacon, 1/8 avocado, sliced, grape tomatoes, and chopped celeryTop with salsa and 1 Tbsp light ranch dressing6 oz nonfat yogurt

Cook 1 large Portobello mushroom cap sprinkled with a pinch of salt, pepper and cayenne for 5 minutes in 1 tsp olive oiladd ¼ cup shredded reduced-fat mozzarella cheese while still cooking to melt on toptoast a 100-calorie whole wheat sandwich thin, spread with 1 tsp butter and top with sliced onion, tomato, and lettuce 1 orange

Roast Beef and Swiss Sandwich: 3 oz thinly sliced lean deli roast beef on a 100-calorie whole wheat sandwich thin, with 1/3 cup spinach, 1 slice red onion, and ½ Tbsp reduced-fat mayo mixed with ½ Tbsp horseradish 1 small pear

Grilled Veggie Tacos *Go to http://wp.me/p1zPLw-7u2 for recipe

Turkey and Portobello Sandwich: 1 whole wheat sandwich roll spread with 1 Tbsp reduced-fat mayo with ¼ tsp minced horseradishtop with 1 slice reduced-fat cheddar cheese, 3 oz thinly sliced turkey breast and ½ cup sliced grilled Portobello mushrooms

SNACK

6 oz nonfat plain yogurt with ¼ cup fresh strawberries

Skinny Turkey Sandwich: 1 100-calorie whole wheat sandwich thin with 1 oz turkey breast, lettuce, tomato, and mustard¼ cup fresh blueberries

1 slice whole wheat toast with 2 tsp nut butter, 1 small apple

Carrot sticks and ¾ oz whole wheat pretzels with 2 Tbsp hummus

2 oz smoked salmon on ½ a whole wheat bagel with 1 oz reduced-fat cream cheese

2 oz canned albacore white tuna in water mixed with 1 tsp reduced-fat mayo and chopped celery on 5-7 whole wheat crackers

2 hard-boiled eggs

DINNER

Crispy Fish with Tomato and Leek Sauté *Go to http://wp.me/p1zPLw-7td for recipe

Chicken Kebabs with Chickpea Salad*Go to http://wp.me/p1zPLw-7tW for recipe

3 oz halibut seasoned with thyme and pepper and sautéed in 1 Tbsp of olive oil with ¼ head of radicchio sautéed with garlicserve with ½ cup wild rice

Grilled Steaks with Chimichurri Sauce*Go to http://wp.me/p1zPLw-7u0 recipe

Greek Chicken with Whole Wheat Angel Hair Pasta cook 1 serving whole wheat angel hair pasta (½ cup uncooked)sauté 3 oz boneless chicken breast for 3 minutes, then add onions, yellow bell pepper, 1 Tbsp lemon juice, pinch of dried basil and oregano, and ¼ can diced tomatoes with basil, garlic and oreganoserve on pasta and sprinkle with 1 oz crumbled Feta cheese

Tilapia Piccata with Spinach: Sprinkle 4 oz tilapia filet with pinch of salt and pepper, coat each side in flour, sauté in 2 tsp olive oil for 2 minutes on each sideadd 1 Tbsp white wine and 1 tsp lemon juice to the pan, then add 1 tsp butter until meltedremove fish from pan and add 1 cup baby spinach and sauté briefly until just wilted ½ cup brown rice

Ginger Shrimp and Broccoli *Go to http://wp.me/p1zPLw-7u6 for recipe

Monthly Meal Plan: Week 4

Monthly Master Shopping List

Fresh ProduceVEGETABLES

Choose fresh and in-season, whenever possible

Asparagus

Bagged Mixed Salad Greens

Bell Peppers

Broccoli

Carrots

Celery

Cucumber

Lettuces

Mushrooms (button, Portobello)

Onions

Tomatoes

Spinach

Sweet Potatoes/Potatoes

Squash

FRESH FRUIT

Choose fresh and in-season, whenever possible

Avocados

Berries

Citrus (oranges, grapefruit, lemons, limes)

Bananas

Apples

Kiwis

Stone Fruits (peaches, nectarines, plums)

FRESH HERBS

Fresh herbs and spices like cilantro, garlic, parsley, mint, dill, basil, thyme, ginger

Dairy & Dairy AlternativesEggs/egg whites

Nonfat and lowfat plain Greek yogurt

Lowfat Cottage Cheese

Skim Milk

Feta cheese

Parmigiano Regianno cheese

Low-fat cheese (i.e., Cheddar, Provolone, Swiss, Muenster cheese)

BabyBel Light Cheese

Laughing Cow Light Cheese

Original Almond milk

Original Soymilk

Light Spreadable Butter

Reduced Fat Sour Cream (can sub plain Greek yogurt for this)

Soft spread sold in tub

Frozen FoodsHealthyfrozenmeals(upto375calories)

Veggie Burgers (i.e., Boca)

Edamame(frozensoybeansinouroutof pods)

Fresh Meat, Poultry, Seafood Deli meats (i.e, turkey breast, roast beef, chicken breast)

Rotisserie chicken

Skinless, boneless chicken breasts

Chicken tenders

Ground sirloin or ground bison

Skinless ground turkey breast

Shrimp

Hummus

Frozen FoodsReduced-caloriefrozenmeals(<350caloriesandatleast15gramsprotein)

Veggie burgers

Turkey burgers

Frozenfruit(noaddedsugar)

Whole-grainwaffles

Pantry ItemsDRY GOODS/BREADS/GRAINS

Dried fruit (i.e., raisins, cranberries, apricots)

Wholegrain,fiberrichcereals(atleast2gramsfiber,lessthan10gramssugar per serving)

Brown rice, bulgur, quinoa, whole grain couscous

Whole grain bread (look for those thathaveatleast2gramsfiberandatleast 4 grams protein per serving)

Thomas’ Whole Wheat Light English MuffinsorOroWeat100%WholeWheat or Multi-Grain Sandwich Thins

Whole grain pasta

Whole grain pita pockets

Whole wheat rolls

Whole wheat Panko breadcrumbs (i.e. Ian’s)

WholewheatandAll-purposeflour

Highfiber,wholegraincerealbars(Lookforatleast3gramsfiberandless than 10 grams sugar per bar)

Small corn and whole-grain tortillas (small)

Whole grain cereal (look for ones withatleast3gramsfiberandlessthan 10 grams sugar)

Below are the main staples and fresh ingredients that will help you stick to the meal plan. Check the grocery lists for each week for any additional items you may need. We assume that you have salt and pepper; all major herbs and spices; and standard ingredients commonly called for in recipes like flour, sugar, cornstarch, baking powder, baking soda, as well as condiments like mustards, vinegars and soy sauce.

Pantry ItemsLow-fat granola

Quick-cooking or Old-Fashioned Oats

Whole grain crackers (i.e., Melba Toast, Kavli)

Graham crackers

Fig bars

Nuts & Nut ButtersIn-shell pistachios

Walnuts

Almonds

Pine nuts

Flavored nuts like Wasabi-seasoned almonds or Bragg’s amino acid cashews

Nut butters (i.e., peanut, almond, cashew)

SnacksBaked tortilla chips

Graham Crackers

Melba Toast

Larabar

Coconut Date Bar

Light Pudding

Popcorn (air-popped)

Pita Chips

BeveragesSeltzer

Tea

Coffee

Dry Herbs & SpicesBasil, black pepper, rosemary, oregano, cinnamon, Herbs de Provence, chili pepper, nutmeg, cumin, ginger, cloves, garlic powder, thyme, curry powder

Condiments & Canned ItemsCanned tuna packed in water

Extra virgin olive oil (EVOO)

Canolaoil/sunfloweroil

Mustards

Vinegars (Balsamic, Sherry, Champagne)

Barbecue Sauce

Hot sauces

Ketchup

100%FruitSpread

Sodium reduced soy sauce

Maple syrup

Honey

Canned tomato products

Canned broth-based soups (i.e., Lentil, tomato, chicken noodle)

Canned beans (i.e., Cannellini ,Chick-peas, black beans, kidney beans)

Light mayonnaise

Reduced-fat or light salad dressings

Salsa

Horseradish sauce

Light teriyaki sauce

Oyster sauce

Olives

Teas

Monthly Master Shopping List, p. 2

Shopping List ExtrasRead through recipes to ensure that you have the necessary amounts of all the ingredients

WEEK ONE

Sweet potato

Reduced sodium tomato or vegetable juice

Date bars or Larabar

Low-fat pudding

Thin-crustveggiepizza

Shrimp

Bamboo Shoots

Water chestnuts

Fresh seafood (i.e., salmon, halibut, tilapia)

Sunflowerseeds

Trail mix

WEEK TWO

Beets

Brussels Sprouts

Eggplant

Artichoke hearts

Porcini Mushrooms

Jalapenos

Pineapple

Salmon

Soft Goat Cheese

WEEK THREE

Fig bars

Lowfat or nonfat pudding

Parmesan cheese

Fresh pineapple

Larabar or date bars

WEEK FOUR

Portobello mushrooms

Tilapiaorstripedbassfilet

Halibut

Freshmozzarellacheese

Leeks

Low-fat buttermilk

Goat cheese

Chives

Eggplant

Taco shells

Beefchuckflatironsteaks