Bran Muffin*
Macaroni and Cheese with Tomatoes
Whole-Wheat Pancakes or Waffles*
*Indicates that the recipe has been used previously.
†This recipe is used as a snack, but its ingredients are in the shopping list.
1500 calorie MEAL PLAN WINTER WEEK 3
1800 calorie MEAL PLAN WINTER WEEK 3
2000 calorie MEAL PLAN WINTER WEEK 3
2200 calorie MEAL PLAN WINTER WEEK 3
SHOPPING LIST WINTER WEEK 3
Vegetables
____asparagus
____bean sprouts
____bell peppers, green and red
____cabbage, red
____cabbage, shredded
____carrots
____cauliflower
____celery
____collard greens
____cucumber
____eggplant
____garlic
____green beans, French-style
____green onions
____kale
____lettuce
____mushrooms
____onions, yellow or white
____red potatoes
____spinach (frozen and fresh)
____summer squash
____sweet potatoes
____tomatoes
____tomatoes, red grape
____zucchini
Meats
____beef roast, chuck or boneless
____beef steak, sirloin
____boneless ham
____chicken breasts, boneless, skinless
____ground beef, 96% lean
____ground turkey, lean
____haddock fillets
____ham, lean
____pork chops
____sausage, turkey, smoked, lean
____turkey ham, lean
Fruits
____apples
____avocado
____bananas
____blackberries
____blueberries
____cantaloupe
____grapefruit
____green grapes, seedless
____kiwi fruit
____lemon
____nectarines
____oranges
____peaches
____pears
____pineapple (chunks and crushed)
____raisins
____tangerines
Dairy
____buttermilk, fat-free
____egg substitute
____egg whites
____milk, nonfat
____Smart Balance Light margarine
____sour cream, fat-free
____whipped topping, fat-free
____yogurt,
