Recipes

Energy-boosting meal plan: 7-day grocery list

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Energy-boosting meal plan

7-day grocery list

Produce

2 cantaloupes
3 medium bananas
2 large red grapefruits
9 seedless oranges
2 small bunches of seedless red or green grapes
4 limes
2 lemons
1 small peach
2 small plums
2 small apples
2 pears
2 cups (500 mL) of fresh strawberries
1 ¼ cups (300 mL) of fresh mixed berries
1 avocado
1 green bell pepper
5 red bell peppers
2 ½ cucumbers
1 ½ cups (375 mL) of baby carrots
1 bag of large carrots
2 green onions
4 cooking onions
2 bunches of celery
2 small heads of broccoli
2 zucchinis
1 small yellow pepper or yellow zucchini
1 squash
½ cup (125 mL) of fresh basil
¼ cup (50 mL) of coriander or green onions
1 sprig of fresh tarragon
2 lbs (1 kg) of green beans
7 garlic cloves
2 large baking potatoes
3-5 new potatoes
1 piece of fresh ginger
4-6 green onions
2 heads of romaine lettuce
1 bag of mixed greens
9 garlic cloves
4 large beefsteak tomatoes
1 regular tomato
1/3 cup (75 mL) of green peas
1 cup (250 mL) of snow peas

Dairy

1 package of butter
16 ½ cups (4.25 L) of milk
1 cup (250 mL) of 2 per cent or homogenized milk
5 cup (1.5 L) of yogurt
2 slices of low-fat Swiss cheese
3 slices of favourite cheese
8 eggs
Parmesan cheese
1 scoop of ice cream
1 container of light sour cream

Refrigerated/frozen

1 carton of orange juice
1 container of frozen orange juice concentrate

Bakery

7 slices of multi-grain bread
1 large baguette
1 small blueberry muffin
1 English muffin
4 7-inch (17.5-cm) whole-wheat tortillas
6 6-inch (15-cm) flour tortillas

Meat, fish & deli

2 slices of smoked chicken deli meat
8 oz (250 g) of sliced smoked chicken
1 slice of ham
½ cup (50 mL) of tuna
2 cups (500 mL) of cooked roast beef strips
1/2 lb (250 g) of ground turkey
1 lb (500 g) of skinless, boneless chicken breasts, about 3 breasts
2 pork tenderloins
4 serving-size pieces of salmon filet or steaks
4 beef tenderloin steaks

Dry goods, syrups & spices

Granulated sugar
Brown sugar
Salt
Pepper
Coffee or regular tea
Paprika
Cayenne pepper
Ground cumin
Dried leaf oregano
Dried leaf thyme
Dried ground ginger
Chili powder
Grated nutmeg
Ground cinnamon
Vanilla
Liquid honey
Maple syrup

Oils, vinegars & sauces

Light flavoured mayo
Olive oil
Fruity olive oil
Vegetable oil
Sesame oil
Soy sauce
Sambal Oelek or hot chili-garlic sauce
Tabasco sauce
Balsamic vinegar
Italian vinaigrette
Balsamic vinegar salad dressing
Tomato paste
Ketchup
Worcestershire sauce
Cornstarch
Dijon or grainy mustard
White wine
Dry red wine
Grand Marnier (optional)

Canned & packaged goods

Peanut butter
1 ¾ cups (475 mL) of chicken broth or bouillon
2 cans of condensed chicken broth
1 cup (250 mL) of couscous
3 400-g pkgs of fresh Oriental Shanghai Miki noodles
1 19 oz (540 mL) can of black beans or kidney beans
1 jar of roasted red peppers
1 container of roasted red pepper dip
1 package of whole-wheat pasta
1 900 g pkg of chocolate chip muffin mix
½ cup (125 mL) of cocoa
1 pkg of short-grain rice, preferably Arborio
½ cup (125 mL) of pretzels
1 package of white rice
9 crackers
3 melba toast (or crackers)
¾ cup (175 mL) of high-fibre cereal (bran, granola, etc.)
¾ cup (175 mL) of whole-wheat cereal

Dried fruit, nuts & seeds

½ cup (125 mL) of flavoured soynuts
½ cup (125 mL) of dried fruit (apricots, papayas, etc.)
½ cup (125 mL) of roasted peanuts
1 to 2 tsp (5 to 10 mL) of sesame seeds
½ cup (125 mL) of trail mix
¼ cup (50 mL) of chopped dried apricots
½ cup (125 mL) of toasted almonds