| Energy-boosting meal plan 7-day grocery list | |
| Produce 2 cantaloupes3 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 butter16 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 juice1 container of frozen orange juice concentrate Bakery 7 slices of multi-grain bread1 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 meat8 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 sugarBrown 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 mayoOlive 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 butter1 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 soynuts½ 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 |
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