Week Two Shopping List

WHOLE GRAINS:

• Bagel, whole wheat
• Barley (not pearled variety)
• Cereal, shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon
• Cous cous, whole wheat
• Oatmeal (rolled or quick cooking)
• Pancakes, whole wheat
• Pasta, whole wheat
• Pasta, whole wheat penne
• Pita bread, whole wheat
• Pizza crust (store-bought ready-to-roll-out whole-wheat pizza dough with low-sodium marinara sauce), whole wheat
• Quinoa
• Rice, brown or brown basmati rice
• Tortilla, whole wheat (no salt added)

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DAIRY:

• Cream cheese, non-fat
• Milk or soymilk, non-fat
• Ricotta cheese
• Sour cream, fat-free
• Vanilla yogurt, non-fat, no sugar added

FRUITS:

• Banana
• Blackberries (fresh or frozen)
• Cherries
• Mango
• Melons (cantaloupe, watermelon, or honey dew)
• Nectarine
• Pineapple
• Plum
• Raisins
• Seedless grapes
• Tangerine

VEGETABLES:

• Bean sprouts
• Bok choy
• Broccoli
• Carrots (baby)
• Cauliflower florets
• Celery
• Corn
• Cucumber
• Lettuce greens
• Mushrooms (Shiitake)
• Onions (red and white)
• Peppers (green bell peppers)
• Spinach
• Squash (baby and butternut)
• Potatos (white and sweet)
• Tomatoes
• Zucchini

SPICES AND HERBS:

• Dried Herbs
  • Basil leaves
  • Black pepper
  • Paprika
  • Cayenne pepper
• Fresh Herbs
  • Cilantro leaves
  • Garlic
  • Italian parsley
  • Thyme

MISCELLANOUS:

• Broth
  • Chicken (no-salt added)
  • Vegetable (no-salt added)
• Drinking Water
• Juice
  • Lime
  • Lemon
  • Vegetable (low-sodium, like Knudsen’s Low Sodium, Very Veggie Juice)
• Marinara sauce (low-sodium)
• Oil
  • Peanut oil
  • Mint oil
  • Dark sesame oil
• Rice pudding (like sugar-free Jell-O)
• Soy sauce, low-sodium
• Splenda
• Vinegar
  • Balsamic
  • Muscot grape vinegar
  • Red wine vinegar

PROTEINS:

• Animal Protein
  • Bison (or similar grass-fed, free-range wild game such as elk, and moose)
  • Chicken breast
  • Salmon, fillet
  • Salmon (canned low-sodium, packed in water)
  • Oysters
• Beans – dried or canned (no-salt added)
  • Bean dip (low-sodium brands include Bearitos and GuiltlessGourmet.)
  • Black beans
  • Cannellini beans
  • Garbanzo beans (chickpeas)
  • Pinto beans
  • Red beans
• Tofu, silken
• Walnuts

CONDIMENTS:

• Horseradish
• Salt-free seasoning (Mrs. Dash)
• Dijon mustard, no salt added
• Parmesan cheese, low-fat

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