The YOU: On a Diet Shopping List

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Inside Aisles: Grains
1 box cold oat cereal (Cheerios)
1 package 100 percent whole wheat or 100 percent whole grain English muffins (try to find a brand
without sugar, honey, or high-fructose corn syrup added)
One 12-inch or 10-ounce prepared thin 100 percent whole grain pizza crust
1 box short- grain brown rice
1 box 100 percent whole wheat rigatoni or linguine pasta
1 box steel- cut oatmeal
1 bag small 100 percent whole wheat pitas
1 bag 100 percent whole wheat tortillas
1 jar (1-5 pounds) of chia seeds

[ pagebreak ] Inside Aisles: Canned/Jarred Items
2 quarts (8 cups) low- salt vegetable or chicken stock or broth
1 can (15 or 16 ounces) white beans
2 cans (141/2 ounces each) stewed tomatoes
1 can whole, crushed, or diced tomatoes
16 ounces tomato sauce (with olive or canola oil and less than
4 grams of sugar per 1/2 cup)
1 jar kalamata olives, halved
1 jar olive relish or tapenade
1 can sun dried tomato bits or finely chopped sundried tomatoes (not in oil)
2 cans unsweetened peaches or tangerines
1 small can jalapeno peppers
1 jar popping corn (enough to make 8 cups)
1 jar unsweetened apple juice or cider (preferably organic)
1 jar apple butter (keep in fridge)
1 jar all- natural peanut butter (no trans fat, no added sugar or fructose)

Inside Aisles: Dried Fruits and Nuts
1 bag raw walnuts (at least 8 ounces)
1 bag raw hazelnuts (at least 4 ounces)
1 bag raw almonds (at least 4 ounces)
1 bag slivered almonds (at least 1/4 cup)
1 bag dried cranberries (at least 3/4 cup)
1 bag dried apricots
1 package chopped pistachios (enough for 11/2 tablespoons)

[ pagebreak ] Staple Condiments/Spices:
Buy these or make sure you have them in your pantry. Refill as needed.
Olive oil
Canola oil or canola oil fortified with DHA
Fresh garlic
Low- sodium soy sauce
Balsamic vinegar
Wine vinegar
Maple syrup (look for a brand that doesn't have high-fructose corn syrup listed in the first four ingredients)
Marinara sauce or other red tomato sauce
Dijon mustard
Hot red pepper sauce
Pam spray- on canola oil
Your favorite coffee or tea
Dark chocolate bar with at least 70 percent cocoa, or 1 small bag mini semisweet all-cocoa
chocolate chips (not milk)
chocolate and without milk fat)

Refrigerated Items
1 half gallon skim milk or low- fat soy milk fortified with calcium and vitamin D
1 quart 100 percent orange or grapefruit juice with pulp, fortified with calcium, magnesium, and vitamin D
11/2 cups (6 ounces) crumbled farmer cheese
6 eggs
1 bag finely shredded part- skim mozzarella cheese (enough for 2 ounces)
eight 4-ounce containers of probiotic low- fat yogurt

[ pagebreak ] Chicken/Turkey/Fish
2 bone- in chicken thighs without skin
2 skinless, boneless chicken breast halves (about 4 ounces each)
12 ounces sliced cooked salmon (or white turkey or chicken from deli)
8 ounces skinless salmon fillets (or skinless chicken or turkey breasts)
1 whole fish (trout, orata, or branzini, about 4 ounces per serving; we prefer trout as its the only fish in the United States other than salmon to still contain "fish fats," or DHA).

Frozen Food
1 box Boca Spicy Chik'n Patties
1 bag frozen unsweetened blueberries
1 bag frozen unsweetened raspberries
1 small container nonfat or low- fat vanilla frozen yogurt
Health Food Aisle or Health Food Store
Soy protein (like Nature's Plus Spiru- Tein)

1 bottle white wine

[ pagebreak ] Produce Area (shop last)
Wild Card: If you especially like particular fruits or vegetables, buy them in whatever quantities you want and eat them as substitutions or additions to your recipes (especially in season).
three 10-ounce bags of salad mix (classic romaine or other mixed- green salad)
10 cups mixed mesclun or spring greens
1 pound cut- up stir- fry veggies (asparagus, broccoli, cauliflower, mushrooms, multicolored bell
peppers, red and white onions, zucchini)
Sliced carrots, apples, broccoli and/or celery in a package
2 pounds other veggies (your choice) to saute, dip, mix into omelets, chop into salads
5 small apples (Jonagold or Ambrosia)
2 small plums
3 tomatoes
1 bunch of carrots
1 bunch bananas
2 red bell peppers
1 yellow or orange bell pepper
1 small head cabbage
1 cup thin green beans
1 pound asparagus spears
1 small eggplant
3 shallots
3 medium yellow onions
1 red onion
1 small bunch green onions
1 small dried ancho or pasilla chili pepper
1 large russet baking potato
1 bunch each fresh parsley, basil, rosemary, thyme (or lemon thyme), chives, oregano, and chervil
1 piece ginger
1 lime
1 avocado
1 small basket fresh raspberries (if available; if not, substitute frozen)
1 small basket fresh blueberries (if available; if not, substitute frozen)


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