Basic Food Shopping List

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Foods in bold are Power Foods, our nutritional rock stars PRODUCE PANTRY STAPLES Fresh fruit (avocado is not a Power Food) Whole wheat pasta or regular pasta Fresh vegetables (broccoli, carrots, peppers, potatoes, squash, etc.) Bulgur, quinoa or barley Fresh herbs Packaged lettuce, coleslaw mix or shredded carrots Chopped fresh vegetables for soup, stir-fries and kabobs MEATS PREPARED FOODS (fresh and/or frozen) Skinless chicken breast, turkey breast or chicken thighs 99 fat-free ground turkey or 93 lean ground beef Lean pork chop or pork loin Lean flank steak, beef tenderloin or strip sirloin Tuna fillet, wild salmon or flounder Shrimp Roasted whole chicken Lean deli meats DAIRY Fat-free milk or low-fat milk Regular soy milk (plain) Eggs or egg substitute Fat-free regular cheese Low-fat shredded cheese or string cheese Crumbled feta or Parmesan cheese Low-fat cream cheese Fat-free cottage cheese Fat-free plain Greek yogurt Low-fat fruit-flavored yogurt Silken or firm regular or low-fat tofu Brown rice or white rice FREEZER STAPLES Frozen vegetables (without added sauce and salt) Frozen unsweetened fruit Reduced-calorie bread or hamburger buns Veggie burgers (with 2 gm of fat or less) Thin sandwich bread or light English muffins Vegetarian ground meat Whole grain waffles Weight Watchers® bagels Weight Watchers ice cream bars Whole wheat or corn tortillas Sorbet Plain oatmeal or cream of wheat Unsweetened shredded wheat or whole grain cereal SEASONINGS CONDIMENTS Cooking spray, oil and vinegar Canned black bean or chickpeas Salt and pepper Reduced-sodium chicken or vegetable broth Dried herbs and spices, seasoning mixes and dry rubs Canned tomato sauce or jarred marinara sauce Fat-free or low-fat salad dressing Canned diced tomatoes Fat-free salsa Canned vegetables (without added salt) Canned white tuna (packed in water) or canned salmon Light microwaved or air-popped popcorn Sugar-free gelatin Canned unsweetened fruit (in water) Fat-free mayonnaise Mustard Ketchup

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