Smart-carb meal plan grocery lists

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Produce 3 peaches 1 tangerine 2 bananas 1 grapefruit 1 pear 2 ½ cups (625 mL) of strawberries 1 lemon 4 oranges 1 cup (250 mL) of cantaloupe 1 apple 1 lime 2 jalapeno peppers 1 bunch of fresh dill 5 bunches of green onions ½ cup (125 mL) of baby carrots 3 large carrots 11 red peppers 2 green peppers 5 medium zucchinis 1 red Spanish onion 3 bundles asparagus 1 lb (500 g) of green beans 1 lb (125 g) of snow peas 2 onions 4 tsp (20 mL) of finely grated fresh ginger or bottled minced ginger 11 garlic cloves 1 bunch of celery 12 cups (3 L) of mixed green salad or spinach 18 oz (510 g) bag of romaine hearts 3 large heads of romaine lettuce 2 heads of Boston lettuce 8 large ripe tomatoes 8 medium shiitake mushrooms 1 cup of bean sprouts 2 lbs (1 kg) of small new potatoes 3 cucumbers 1 leek ¼ cup (50 mL) of fresh corriander ¼ cup (50 mL) of fresh mint Dairy 6 ½ cups (1.5 L) of plain yogurt 11 ½ cups (2.7 L) of milk 1 ½ tbsp (65 mL) of butter ½ cup (125 mL) of sour cream ½ cup (125 mL) of cottage cheese ¼ cup (50 mL) of grated Parmesan cheese 6 slices of your favourite cheese 9 tsp (45 mL) of margarine 2 tbsp (30 mL) of vegetable dip ½ cup (125 mL) of crumbled feta cheese Canned & packaged ½ cup (125 mL) of cereal 3 crackers 4 pieces of melba toast 1 10-oz (540 mL) can of whole tomatoes or seasoned stewed tomatoes 2 10-oz (284 mL) cans of chicken broth ½ cup (125 mL) of white wine 1 package of diet Jello ½ cup (125 mL) of kalamata olives Meat, fish & deli 4 eggs 3 oz (75 mL) of canned pink salmon 10 skinless, boneless chicken breasts or 20 thighs 4 to 5 boneless, fast-fry pork chops or boneless pork cutlets 3 oz (75 mL) of tuna 4 serving-size pieces of salmon filet or steaks 2 ½ lb (1.25 kg) top sirloin steak, about 1-inch (2.3 cm) thick 2 to 4 hot or sweet Italian sausages ½ cup (125 mL) of finely chopped ham 2 to 2 ½ cups (500 to 750 mL) of cold roast beef strips 1 lb (500 g) of firm-fleshed fish, such as marlin 2 sausage patties 1 lb (500 g) of ground chicken

Dry goods, syrups & spices 1 teaspoon (5 mL) of brown sugar ¼ tsp (1 mL) of granulated sugar ½ tsp (2 mL) of salt 2 tsp (10 mL) of black pepper ½ tsp (2 mL) of chili powder 2 ½ tsp (12 mL) of garlic salt 2 tsp (10 mL) of cayenne pepper ¼ tsp (1 mL) of tarragon (optional) 1 tbsp (15 mL) of cumin 1 tsp (5 mL) of dry mustard 1 tsp (5 mL) of dried parsley 1 ½ tsp (7 mL) of dried oregano leaves 1 tsp (5 mL) of ground cardamom 1 tsp (5 mL) of cinnamon 1 tsp (5 mL) of ground coriander ¼ tsp (1 mL) of saffron threads ¼ tsp (1 mL) of hot red chili flakes 1 tbsp (15 mL) of cornstarch 1 cup (250 mL) of oatmeal 6 crackers 2 pita pockets 5 large whole-wheat tortillas 3 slices of whole-wheat bread 1 loaf of crusty bread 1 granola bar 1 English muffin 2 pieces of Melba toast 1 tbsp (15 mL) of peanut butter 1 ½ cups (750 mL) of long-grain rice Oils, vinegars, sauces and spreads 5 tbsp (65 mL) of olive oil ½ cup (125 mL) of vegetable oil ¼ cup (50 mL) of dark sesame oil 4 tbsp (60 mL) of salad dressing ½ cup (125 mL) of light or regular Caesar dressing 2 tbsp (30 mL) of vegetable dip ½ tsp (2 mL) of Dijon mustard 3 tsp (15 mL) of hot chili-garlic ½ cup (125 mL) of teriyaki or ¼ cup (50 mL) oyster sauce 4 tbsp (60 mL) of oyster sauce 2 ½ tbsp (37.5 mL) of light mayo 1 ½ cups (375 mL) of balsamic vinegar 1 tbsp (15 mL) of red wine vinegar 1 cup (250 mL) of white wine 1 tbsp (15 mL) of diet jam 2 tbsp (30 mL) of liquid honey 2 tbsp (30 mL) of dry sherry Dried fruit, nuts & seeds ½ cup (125 mL) of toasted soy nuts 1 tbsp (15 mL) of sunflower seeds 1 tbsp (15 mL) of raisins ½ cup (125 mL) of cashews ¼ cup (50 mL) of coarsely chopped toasted hazelnuts, pecans, or walnuts 1 to 2 tsp (5 to 10 mL) of sesame seeds ½ cup (125 mL) of roasted peanuts

1 peach 1 tangerine 2 jalapeno peppers 1 bunch of fresh dill 1 bunch of green onions ½ cup (125 mL) of baby carrots ½ cup (125 mL) of pepper slices ½ cup (125 mL) of zucchini sticks 3 sweet peppers 1 red Spanish onion 1 bunch of asparagus 2 cups (500 mL) of milk 2 slices of cheddar cheese 1 ½ tbsp (22.5 mL) of light mayo 2 tbsp (30 mL) of vegetable dip 1 tbsp (15 mL) of butter ½ cup (125 mL) of sour cream 1 boiled egg

3 oz (75 mL) of canned pink salmon 4 skinless, boneless chicken breasts or 8 boneless, skinless thighs 1 teaspoon (5 mL) of brown sugar 1 tbsp (15 mL) of white wine 1 cup (250 mL) of oatmeal 3 crackers 1 pita pocket 4 large tortillas ½ tsp (2 mL) of salt ½ tsp (2 mL) of pepper ½ tsp (2 mL) of chili powder ¼ tsp (1 mL) of garlic salt ¼ tsp (1 mL) of cayenne pepper 2 tbsp (30 mL) of vegetable oil 1 tbsp (15 mL) of salad dressing of choice ½ cup (125 mL) of toasted soy nuts 1 tbsp (15 mL) of sunflower seeds 1 tbsp (15 mL) of raisins

1 banana ½ cup (125 mL) of strawberries 1 peach 1 lb (500 g) of green beans 1 lb (500 g) of snow peas 1 green pepper 1 red pepper 1 onion 1 large carrot 4 tsp (20 mL) of finely grated fresh or bottled ginger 3 garlic cloves or 2 tsp (10 mL) of bottle chopped garlic 2 cups (500 mL) of milk 1 cup (250 mL) of yogurt

4 to 5 boneless, fast-fry pork chops or boneless pork cutlets 1 egg 1 slice of toast 1 tbsp (15 mL) of peanut butter 1 tbsp (15 mL) of cornstarch salt pepper 3 tsp (15 mL) of hot chili-garlic flakes ½ cup (125 mL) of teriyaki or ¼ cup (50 mL) oyster sauce (optional) 2 tbsp (30 mL) of oyster sauce 3 tbsp (30 mL) vegetable oil 1 tbsp (15 mL) of dark sesame oil

1 pear ½ cup (125 mL) of strawberries 1 lemon 1 grapefruit 1 bunch of celery 1 bunch of green onions ½ cup (125 mL) of red peppers 12 cups (3 L) of mixed green salad or spinach 2 cups (500 mL) of milk 1 cup (250 mL) of yogurt ½ cup (125 mL) of cereal 1 whole-wheat wrap 3 oz (75 mL) of tuna

4 serving-size pieces of salmon filet or steaks A sprinkle of seasoning spices ¼ tsp (1 mL) of tarragon (optional) 1 tbsp (15 mL) of light-flavoured mayonnaise 2 tbsp (30 mL) of liquid honey 2 tbsp (30 mL) of vegetable dip ¼ cup (50 mL) of olive oil 2 tsp (10 mL) of sesame oil ½ tsp (2 mL) of Dijon mustard 2 tbsp (30 mL) of balsamic vinegar ½ cup (125 mL) of cashews ¼ cup (50 mL) of coarsely chopped toasted hazelnuts, pecans or walnuts 1 to 2 tsp (5 to 10 mL) of sesame seeds

½ cup (125 mL) of strawberries (or other fresh fruit) 1 orange 1 lime ½ cup (125 mL) of cantaloupe 1 peach 1 lb (500 g) of asparagus 2 lbs (1 kg) of small new potatoes 1 to 2 large sweet red peppers 4 green onions ¼ cup (50 mL) of fresh corriander 3 to 4 garlic cloves

½ cup (125 mL) of cottage cheese 2 cups (500 mL) of milk 2 slices of your favourite cheese 3 crackers 4 pieces of Melba toast 3 tbsp (45 mL) of garlic spread or melted garlic butter 2 tbsp (30 mL) of Dijon mustard 2 ½ lb (1.25 kg) of top sirloin steak, about 1 inch (2.3 cm) thick 2 tsp (10 mL) of cumin 2 tsp (10 mL) of cayenne ½ cup (125 mL) of roasted peanuts

1 orange 1 apple ½ cup (125 mL) of berries 1 banana 1 head of romaine lettuce 1 tomato 1 cucumber 4 medium-sized zucchinis 2 medium-sized carrots 3 green onions ¼ cup (50 mL) of fresh mint ½ cup (125 mL) of flavoured yogurt 1 ½ cups (375 mL) of milk

1 tsp (5 mL) of margarine 2 slices of cheese 1 10-oz (540 mL) can of whole tomatoes or seasoned stewed tomatoes 2 to 4 hot or sweet Italian sausages ½ a toasted English muffin 3 crackers 2 pieces of Melba toast 1 ½ cups (750 mL) of uncooked long-grain rice ¼ tsp (1 mL) of granulated sugar 1 tsp (5mL) of dried basil 2 tbsp (30 mL) of olive oil 3 tbsp (45 mL) of salad dressing 1 tbsp (15 mL) of red wine vinegar

1 orange ½ cup (125 mL) of berries 1 bunch of green onions 1 tomato 1 head of romaine lettuce 1 cucumber 1 bundle of asparagus 4 tomatoes 4 red peppers 4 garlic cloves 1 leek 1 cup (250 mL) of yogurt 2 cups (500 mL) of milk ¼ cup (50 mL) of grated Parmesan cheese ¼ cup (75 mL) of butter 2 10-oz (284 mL) cans of chicken broth

½ cup (125 mL) of white wine 2 eggs ½ cup (125 mL) of finely chopped ham 2 to 2 ½ cups (500 to 750 mL) of cold roast beef strips 1 lb (500 g) of firm-fleshed fish such as marlin 1 slice of whole-wheat toast 1 loaf of crusty bread 1 granola bar 1 cup (250 mL) of balsamic vinegar 1 tsp (5 mL) of dry mustard A sprinkling of dried coriander or basil 1 tsp (5 mL) of dried parsley ¼ tsp (1 mL) of saffron threads ¼ tsp (1 mL) of hot red chili flakes 1 tbsp of diet jam ½ cup (125 mL) of light or regular Caesar dressing

½ cup (125 mL) of cantaloupe 1 orange A fresh fruit of choice 1 18-oz (510 g) bag of romaine hearts 1 large head of romaine lettuce 2 heads of Boston lettuce 2 large ripe tomatoes ½ an English cucumber 1 small onion 8 medium shiitake mushrooms 1 cup of bean sprouts 2 tbsp (10 mL) of margarine 2 cups (500 mL) of milk 1 cup (250 mL) of yogurt ½ cup (125 mL) of crumbled feta cheese 1 serving of diet Jello ½ cup (125 mL) of kalamata olives 2 sausage patties

6 skinless, boneless chicken breasts 1 lb (500 g) of ground chicken 1 small pita bread 1 slice of whole-wheat toast 2 ½ tsp (12 mL) of garlic powder 1 ½ tsp (7 mL) of dried oregano leaves 1 tsp (5 mL) of dried basil 1 tsp (5 mL) of salt 1 tsp (5 mL) of freshly ground black pepper 1 tsp (5 mL) of ground cardamom 1 tsp (5 mL) of cayenne pepper 1 tsp (5 mL) of cinnamon 1 tsp (5 mL) of ground coriander 1 tsp (5 mL) of cumin 3 tbsp (35 mL) of olive oil 2 tbsp (30 mL) of oyster or hoisin sauce 2 tbsp (30 mL) of dry sherry