Shopping List for Slimmer: the New Mediterranean Diet One Person Week 1

Transcription

1 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 1 ISBN: Bread/Grains 6 slices whole wheat/whole grain bread 4 thin breadsticks or rye crackers 2 oz. spaghetti 1 tbs flaxseed meal 1 tbs ground oats 2 cups Arborio rice 1 1/2 cups pasta shells 1 medium whole wheat pita cornstarch 3 oz. sliced turkey breast 2 boneless, skinless chicken breasts 8 oz. lean ground beef 4 (1 oz) sole or flounder fillets 2 turkey sausages 2 cups Mixed seafood (shrimp, mussels, baby scallops, or calamari) 1 oz sliced turkey pepperoni 4 oz. sliced reduced fat cheese, such as Swiss or Munster 3 eggs 4 oz. low-fat evaporated milk grated parmesan cheese 1 oz crumbled feta cheese shredded reduced fat mozzarella 1 medium apple 1 tbs golden raisins 7 fruit selections of choice (choose at least 2 cups of red fruit) 3 or 4 heads Romaine lettuce or Mediterranean greens (escarole, romaine, radicchio) 2 medium tomatoes (1 sundried) 3 cucumbers 3 carrots 5 onions (1 red) 1 and 1/2 cup white mushrooms 1 medium green bell pepper 1/4 cup cherry or grape tomatoes 3 kalamata olives 1/2 cup broccoli florets 4 garlic clove 2/3 cup dry lentils Canned Vegetables 4 cups crushed tomatoes tomato paste 1/4 tsp onion flakes Coffee or tea (green or herbal) dry white wine low sodium chicken broth ground allspice bay leaf oregano cinnamon 1 alcoholic drink

2 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 2 6 slices whole wheat/whole grain bread 4 thin breadsticks or rye crackers 2 cups Arborio rice 1 individual pre-baked pizza crust 1 tbs chopped walnuts 2 tsp cornstarch 1 1/2 cups elbow or other macaroni 1 oz. sliced turkey breast 2 medium boneless, skinless chicken breasts 2 turkey sausages 2 cups mixed seafood (shrimp, mussels, baby scallops, or calamari) 4 slices turkey bacon 4 oz. thin-cut veal or pork scaloppini 4 oz. boneless sirloin steak 2 oz. smoked salmon 8 oz. red snapper fish (3 or 4 medium-size fillets) 2 oz. sliced reduced fat cheese, such as Swiss or Munster 3 eggs 18 oz. nonfat plain greek yogurt 2 oz. crumbled feta cheese 1/3 cup grated Gouda cheese 1 tsp unsalted butter 1 medium apple 6 fruit selections of choice (choose at least 2 cups of red fruit) 1 orange or orange juice 1 apricot 1 medium banana 2 cups baby spinach 1/2 medium zucchini 2.5 medium tomatoes (1 sundried) 3 plum tomato 1/2 cup cherry or grape tomatoes 1 cup cucumbers 2 medium & 3 baby carrots 6 garlic clove 3.5 onions (1 red) 2 bell peppers (1 green 1 red) 6 kalamata olives 2 medium red or Yukon Gold potatoes 1/2 celery stalk 1 scallion 1/4 cup red cabbage 1/3 cup each red or white kidney beans and Borlotti beans Canned Vegetables/Legumes 2 cups crushed tomatoes 2/3 cup canned chickpeas dry white wine low sodium chicken broth rosemary herbes de provence cinnamon 1 alcoholic drink

3 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 3 Don't forget to plan for your TWO free days this week! 5 slices whole wheat/whole grain bread 1 1/2 cups pasta shells 2 tbs flaxseed meal 1 tbs ground oats 6 miniature whole wheat pitas 2 oz. spaghetti 1 medium whole wheat pita 9 oz. boneless, skinless chicken breasts 2 turkey sausages 8 oz. lean ground lamb 1 anchovy fillet 4 oz. jumbo shrimp 1 can solid tuna 5 (6 oz. containers) low-fat fruit-flavored yogurt 1 oz. sliced reduced fat cheese, such as Swiss or Munster 3 eggs 16 oz. nonfat plain greek yogurt 2 tbs crumbled feta cheese 1 tsp unsalted butter 3 tbs low-fat cottage cheese 1 medium apple 6 fruit selections of choice (choose at least 2 cups of red fruit) 1/3 cup seedless red grapes 1 tangerine or Clementine orange 1/2 cup strawberries 1/4 cup blueberries 1 pear 1/4 tsp lemon rind 1 tbs golden raisins 1 medium tomatoes 1/4 cup cherry or grape tomatoes 2 cucumbers 1 carrots 3 garlic clove 2 medium onions 1 green bell peppers 2 kalamata olives 3 scallion 1/2 cup broccoli florets 1 tsp capers 1 cup broccoli florets 1 large baking potato (Idaho, russet, or Yukon Gold) 2 cups frozen garden peas 1 (8 oz. can) tomato sauce 1 cup canned tomatoes with juice 1/4 cup canned cannellini beans 1 cup low sodium chicken broth 1/4 cup vegetable broth cinnamon Happy Moments! (9 this week) Suggestions: 1 alcoholic drink

4 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 4 6 slices whole wheat/whole grain bread 1/2 cup orzo 1 1/2 cups (cooked) ziti pasta 1 individual pre-baked pizza crust 2 tbs chocolate glazed granola or other wheat cereal 1 1/2 cup brown rice 8 oz. boneless, skinless chicken breasts 2 turkey sausages 1 1/2 cups baby shrimp 1 medium pre-cooked roasted garlic chicken sausage 1 medium pre-cooked Italian-style chicken sausage Two (4 oz.) salmon fillets (preferably wild-caught), skin removed 1 oz. sliced reduced fat cheese, such as Swiss or Munster 4 eggs 10 oz. + 3 tbs nonfat plain greek yogurt 2 Tbs grated parmesan cheese 6 tbs reduced fat mozzarella 2 tbs shredded reduced fat cheese 6 fruit selections of choice (choose at least 2 cups of red fruit) 2.5 orange banana 1 medium tomatoes 1/2 medium carrots 3 garlic clove 2 baby red or yellow potatoes tbs medium onions 2 green bell peppers 2 kalamata olives 2 scallion 1 cup white mushrooms 1/2 celery stalk 2 medium red or yellow potatoes 1 plum tomato 1 tbs + 1 (8 oz.) can tomato sauce 4 cups canned tomatoes 1 (15 oz.) can canned cannellini beans 1 cup low sodium chicken broth tarragon vinegar paprika sage 1 alcoholic drink

5 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 5 Don't forget to plan for your TWO free days this week! 1/2 medium whole wheat pitas 2 oz. linguine 1 whole grain roll 2 sheets phyllo 2 medium skinless split chicken breasts 2 turkey sausages 4 slices turkey bacon 4 oz. medium shrimp 2 oz. grilled chicken breast fillet 1 medium pre-cooked Italian-style chicken sausage 2 oz. smoked salmon slices 1 (3 or 4 oz) beef fillet mignon or boneless sirloin steak 1 (4 to 6 oz.) veal chop on the bone 5 (6 oz. containers) low-fat fruit-flavored yogurt 2 sliced reduced fat cheese, such as Swiss or Munster 3 tbs low-fat cottage cheese 1/2 cup reduced fat mozzarella 8 fruit selections of choice (choose at least 2 cups of red fruit) 3 slices medium tomatoes 1/2 cup pearl onions 1 cucumbers 2 carrots 2 garlic clove 1 medium zucchini 1 medium red or yellow potatoes 1 medium onions 1/4 cup green bell peppers 1 scallion 1/2 cup broccoli florets 1 cup canned red or white kidney beans 1 tsp capers 1/2 medium potato 1 1/4 cup white mushrooms 1 celery stalk 1/2 cup white or Savoy cabbage 2 plum tomato 4 sprigs fresh thyme 4 sprigs fresh oregano 1/4 cup + 1 tbs tomato sauce 2 cups crushed canned tomatoes 1 1/2 cups low sodium chicken broth 1/4 cup vegetable broth dry white or red wine 2 tsp ketchup tabasco sauce Happy Moments! (9 this week) Suggestions: 1 alcoholic drink

6 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 6 Don't forget to plan for your TWO free days this week! 1/2 medium whole wheat pitas 3/4 cup brown rice 2 to 3 oz. dry or fresh fettuccine 1 tsp pine nuts 2 oz. penne pasta 1 tbs flaxseed meal 1 tbs ground oats 3/4 cup whole wheat couscous 2 (3 to 4 oz.) boneless skinless chicken breasts 2 turkey sausages 1 cup grilled chicken breast fillet 2 (3.5 oz) can solid white tuna 4 oz. fish fillet (lemon sole or flounder) 4 oz. lean ground beef 5 (6 oz. containers) low-fat fruit-flavored yogurt 1 oz. sliced reduced fat cheese, such as Swiss or Munster 16 oz. nonfat plain greek yogurt 3 tbs low-fat cottage cheese 2 tbs grated parmesan cheese 1 oz. reduced fat mozzarella 5 eggs 1 tsp unsalted butter 1 tbs nonfat evaporated milk 9 fruit selections of choice (choose at least 2 cups of red fruit) 2 medium tomatoes 1 1/2 cucumbers 1 carrots 5 garlic clove 1 shallot 1 large & 1 1/2 onions tbs green bell peppers 3 scallion 2 tsp capers 1/2 medium potato 1 celery stalk 1 plum tomato 1/2 cup frozen garden peas 1/2 cup canned or frozen artichoke hearts 1/2 cup tomato sauce 1 1/2 cup crushed canned tomatoes 1 (15 oz.) can chickpeas 1 cup low sodium chicken broth dry white or red wine 1/2 cup fresh basil leaves cinnamon 1 bay leaf paprika ground allspice ground cloves ground cumin turmeric coriander Happy Moments! (9 this week) Suggestions: 1 alcoholic drink

7 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 7 4 thin breadsticks or rye crackers 2 sheets phyllo 1 individual pre-baked pizza crust 2 walnuts 2 to 3 oz. dry pasta, such as fusilli or bowties 1 whole grain roll 1/4 cup dry farro kernels 3 tsp cornstarch 1 tsp flour croutons 8 oz. boneless skinless chicken breasts 2 turkey sausages 3 slices turkey bacon 1/2 cup diced grilled chicken breast 3 oz. grilled chicken breast 2 (3 to 4 oz.) salmon fillets 1 cup cooked turkey breast 1 (3.5 oz.) can solid white tuna 3 to 4 oz. veal scallop 1 oz. lean ham 3 anchovy 1/2 cup shredded reduced fat cheese, such as Swiss or Fontina 2 sliced reduced fat cheese, such as Swiss or Munster 1/2 cup low-fat cottage cheese 3 tsp grated parmesan cheese 3 tbs reduced fat mozzarella 3 eggs 2 tsp unsalted butter 6 Large oranges 12 medium kiwor 18 bite-size prunes 9 fruit selections of choice (choose at least 2 cups of red fruit) 1.5 orange 1 1/2 cups confetti coleslaw mix (that includes white and red cabbage and carrots) 3/4 cup cherry or grape tomatoes 1 cucumbers 2 tbs + 4 baby carrots 4 garlic clove 2 medium red potatoes 3 medium onions (1 red) 1 1/2 green bell peppers 4 Nicoise or 2 kalamata olives 2 scallion 3 tbs 1 tsp capers 1/4 cup cauliflower florets 1/2cup broccoli florets 1 1/2 cups brown lentils 1 medium + 1/4 cup celery stalk 1/4 cup red cabbage 2 plum tomato 1 parsnip 1 tbs. frozen garden peas 2 cups crushed canned tomatoes 1/4 cup french green beans 1 cup can chickpeas 2 cups low sodium chicken broth dry white or red wine 1 tbs walnut oil 2 tbs toasted wheat germ 1/2 oz. dark chocolate 1 tsp 1 bay leaf 1 tsp ground nutmeg 1 tarragon sprig 1 alcoholic drink

8 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 8 2 thin breadsticks or rye crackers 1 large pocketless pita 2 cups white or brown basmati rice 3/4 cup brown rice 1/3 cup dry orzo 2 tbs flaxseed meal 1 tbs ground oats 1 tsp cornstarch 8 oz. boneless skinless chicken breasts 4 turkey sausages 4 slices turkey bacon 4 oz. large shrimp 1 1/2 cups frozen seafood medley (including shrimp, mussels, calamari, and scallops) 8 oz. chicken tenders 1 oz. sliced turkey breast 1 1/2 medium pre-cooked roasted garlic chicken sausage 4 to 6 oz. firm fish fillet (snapper, sea bass, or swordfish, etc.) 8 oz. lean ground beef 1 oz. lean ham 3 tbs grated reduced fat cheese, such as Swiss or Gruyere 5 tbs crumbled feta cheese 2 oz. sliced reduced fat cheese, such as Swiss or Munster 3 tbs grated parmesan cheese 4 eggs 3 tsp unsalted butter 9 fruit selections of choice (choose at least 2 cups of red fruit) 2 cups baby spinach 1/2 fennel bulb medium tomatoes (1 sundried) 1/2 cup cherry or grape tomatoes 1 cucumbers 1/2 cup carrots 2 garlic clove 1 medium zucchini 3 onions (1 red) 8 oz. asparagus spears 2 medium bell peppers (1 green 1 red) 2 kalamata olives 2 scallion 1/4 cup broccoli florets 1 tsp fresh mint 1/4 cup red cabbage 1 plum tomato 1 tsp fresh oregano 1/2 cup tomato sauce 2 cups crushed canned tomatoes 1 cup can chickpeas 2 cups frozen mixed vegetables (including carrot, peas, corn, red bell pepper) 1 1/2 cups low sodium chicken broth tabasco sauce 1 tsp dried Italian herbs 1 alcoholic drink

9 Shopping List for Slimmer: the New Mediterranean Diet One Person Week 9 Don't forget to plan for your TWO free days this week! Congratulations on finishing the 9 week program! Keep it up! 1/2 whole wheat baguette 1/2 medium whole wheat pita 1 1/4 cup brown rice 3/4 cup whole wheat couscous 2 turkey sausages 8 slices turkey pepperoni 2 (3 to 4 oz.) skinned salmon fillets Two (2 to 3 oz.) cod or scrod fillets 8 oz. beef fillet mignon or boneless sirloin steak 1 oz. sliced reduced fat cheese, such as Swiss or Munster 3 tbs low-fat cottage cheese 2 tbs shredded reduced fat mozzarella 9 fruit selections of choice (choose at least 2 cups of red fruit) 0.5 orange 2 cups baby spinach 1 medium fennel bulb 1 carrots 3 garlic clove 2 medium red potatoes 2 1/2 medium onions 1/2 cup bell peppers 3 white mushrooms 1 tsp fresh mint 2 plum tomato 1 tsp fresh ginger 1 tsp fresh cilantro 1 cup tomato sauce 3 1/2 cup crushed canned tomatoes 1 1/2 cup can chickpeas 1 cup low sodium beef broth 1 cup low sodium chicken or vegetable broth dried Italian herbs 1 tsp curry powder 1/4 tsp turmeric 1 alcoholic drink