Heart-healthy meal plan: Sunday list
Heart-Healthy Meal Plan
Updated November 2, 2012
| Heart-healthy meal plan Grocery list: Sunday | |
| 1 orange 2 large bunches of broccoli 1 small apple 1 onion 1 head of garlic 3 large sweet peppers, preferably a mix of red, orange and yellow 8 cherry tomatoes 4 sprigs of parsley 3 onions 4 large potatoes 2 carrots 28 oz (796 mL) can of diced or whole tomatoes or 1 sweet red pepper 1 bay leaf 1 bunch of basil 2 cups (500 mL) of shredded cabbage 9 kale leaves 1 medium zucchini 1 jalapeño pepper or 1 to 2 tbsp (15 to 30 mL) of canned diced green chilies 1 green onion Canola margarine 1 small tub of frozen yogurt 1 cup (250 mL) of skim milk | 1/2 cup (125 mL) of low-fat yogurt 1/2 cup (125 mL) of Asiago cheese 1/2 cup (125 mL) of feta cheese 1/2 cup (125 mL) of Monterey Jack or mild cheddar cheese Butter 6 eggs 1/4 cup (50 mL) of sour cream 1 cup (250 mL) of orange juice 4 whole wheat rolls 1 large whole wheat muffin 1/4 lb (125 g) of linguiça, chorizo or hot Italian sausage, about 1 to 2 sausages Salt Black pepper Hot red pepper flakes or paprika 450 g pkg of rotini or fusili pasta Light or regular mayonnaise Vegetable oil 8 cups (2 L) of chicken broth 2 cups (500 mL) of cooked navy beans or 19 oz (540 mL) can of navy or white kidney beans (calcium rich) 2 oatmeal cookies |
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