 Shopping List
Food Lists for Week 1 of the Sample Menu
This Food list contains the items that you will need to purchase or have on hand for the 2 weeks of sample menus provided. Cost of foods will vary depending on where you shop and the season.
Fruits and Vegetables
Purchase seasonal fresh fruits and vegetables for the lowest cost. Have some cans of fruit (canned in own juice) and no-salt added vegetables and frozen fruits and vegetables to use when you run out of fresh.
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Fresh:
- Apples
- Bananas
- Oranges
- Other seasonal fruit
- Broccoli
- Carrots
- Celery
- Onions
- Potatoes
- Red pepper
- Green pepper
- Lettuce, dark green type such as Romaine or leaf
- Other seasonal vegetables
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Canned or jarred:
- Applesauce
- Peaches (in juice)
- Pears (in juice)
- Other canned fruits per preference
- Corn
- Spaghetti sauce
- Tomato paste
Frozen:
- Strawberries
- Other frozen fruit per preference
- Green Beans
- Other frozen vegetable per preference
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Breads, Cereals, and Grains
Purchase whole grain varieties whenever possible for the most nutrition for your money.
- Barley, pearl
- Bread, whole grain
- Brown Rice, instant or long grain
- Crackers, whole grain and reduced fat
- English Muffins, whole grain
- Hamburger Buns, whole grain
- Oatmeal, Old Fashioned or Quick Oats (not instant)
- Pasta (100% whole grain or whole grain blend)
- Ready-to-eat Cereal, whole grain and less than 8 grams of sugar
- Tortillas (whole grain or corn)
Milk, Cheese, and Yogurt
- Cheese (2% milk or part skim varieties, cheddar and mozzarella)
- Skim Milk
- Yogurt (non-fat, light variety or plain non-fat)
Meat, Beans, and Eggs
- Beef Roast (lean cut)
- Chicken (Buy boneless and skinless or skin and de-bone yourself)
- Ground Turkey (lean)
- Pork tenderloin
- Salmon (frozen okay, not breaded)
- Other variety of fish per preference (frozen okay, not breaded)
- Tuna Fish
- Beans (canned kidney and black beans, low sodium preferred)
- Eggs (large)
Fats and Oils
- Canola Oil
- Mayonnaise (reduced fat variety)
- Salad Dressing (light variety)
- Vegetable oil spread (trans-fat free version in a tub, light or regular)
Other items
Small amounts of these items are used in the recipes. You may already have them on hand.
- Allspice
- Bouillon cubes or packets (chicken and beef, look for low sodium)
- Black pepper
- Chili Powder
- Cornstarch
- Dry Mustard
- Garlic Powder
- Paprika
- Parsley flakes
- Salt
- Soy sauce, reduced sodium
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