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February
Week 1
Day 1
Beef Tenderloin Scalloped Potatoes
Day 2
Turkey and Avocado Wraps Confetti Pasta Salad
Day 3
Penne with Chicken and Vegetables
Day 4
Day 5
Tuna Steaks with Balsamic Glaze
February Week 1
Grocery List
Fresh Produce
Avocado—1
Bell pepper, green—1
Bell peppers, red—2
Broccoli—1–2 heads
Carrot—1
Celery—1–3 stalks
Cucumber—1
Lettuce—1 head
Onion, yellow, medium—1
Potatoes, russet, medium—6
Scallions—2
Squash, yellow, medium—2
Tomatoes—3
Meat, Poultry, & Fish
Beef, tenderloin steaks, 4 ounces each—4
Chicken breasts, boneless, skinless—2 pounds
Tuna steaks, 5 ounces each—4
Turkey, deli, thinly sliced, no-added-salt—12 ounces
Grains, Bread, & Pasta
Penne pasta, whole-wheat—5 ounces
Rotini pasta, whole-wheat—9 ounces
Tortillas, low-carb, large (18 grams carb and 12 grams fiber each)—4
Dairy & Cheese
Cheese, Parmesan—1 small block (1/4 cup grated)
Cheese, sharp cheddar, reduced-fat, shredded—1 bag
Half-and-half, fat-free—1 cup
Yogurt, plain, fat-free—1 container
Canned Goods & Sauces
Bean sprouts, 14.5-ounce can—1
Broth, chicken, fat-free, reduced-sodium, 14.5-ounce can—1
Soy sauce, lite
Tomatoes, diced, no-salt-added, 14-ounce can—1
Water chestnuts—1 cup
Frozen Foods
Peas—1 bag
Staples, Seasonings, & Baking Needs
Basil
Black pepper, ground
Chili powder
Cornstarch
Honey—1 jar
Nonstick cooking spray
Oil, olive
Oregano
Salt
Vinegar, balsamic
Vinegar, red wine
Miscellaneous
Wine, white
Makes: 4 servingsServing Size: 1 steakPrep Time: 5 minutes
4 4-ounce beef tenderloin steaks
1/2 tsp salt (optional)
1 tsp ground black pepper
nonstick cooking spray
1 Preheat oven to 400°F. Trim visible fat from sides of meat. Season both
