TM MEAL PLAN | Week 1 SHOPPING LIST (See staple ingredients on page 2.) Bacon Cheeseburger Salad Turkey Reuben Salad Spring Mix & Grilled Cheese Croutons Veggie Lasagna & Simple Salad 420 Calories 300 Calories 230 Calories 450 Calories Penne with Arugula Pesto Grilled Chicken & Lemon Vinaigrette Chickpea & CucumberSalad 610 Calories 620 Calories 360 Calories Produce Fresh Express Italian Fresh Express Spring Mix Fresh Express Shreds Fresh Express Organic Baby Arugula Fresh Express Leafy Green Romaine 2 Fresh Express Organic Baby Spinach Fresh Express Spinach Fresh Express 50/50 Mix 1 Onion 3 Pints Cherry Tomatoes 2 Green Onions 2 Heads Of Garlic 1 Pkg Rosemary 6 Lemons 1 Bunch Parsley 1 Cucumber 1 Shallot 1 Bunch Thyme 8oz Baby Bella Mushrooms Meat / Seafood 1Lb Lean Ground Beef 1/2 Lb Turkey Breast 4 (4 Oz) Organic Boneless Chicken Breast 4oz Cooked Rotisserie Chicken Cheese Approx. 8oz Aged Cheddar Sliced Reduced Fat Cheese (Or Can Substitute For The Aged Cheddar Cheese In The Cheeseburger Salad Recipe) 1/2 Lb Low Fat Swiss Cheese 1 Block Parmigiano Reggiano 1 Block Pecorino Romano 1 Package Feta Cheese 1 Package Of Ricotta Miscellaneous 1 Egg Whole Wheat Pita Chips 1 Can (15 Oz) Garbanzo Beans/Chickpeas 1 Pkg Pinenuts Capers Gallon Size Plastic Baggies 1 Box Lasagna Noodles 1 Box Whole Wheat Penne 1 Can Favorite Marinara Sauce 1 Jar Dill Pickles 1 Jar Bacon Bits 1 Pkg Sprouted Whole Grain Bread 1 Jar Sundried Tomatoes Packed In Extra Virgin Olive Oil Rye Bread 1 Can Sauerkraut Dressings Low Fat Thousand Island Light Balsamic Vinaigrette
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MEAL PLAN | Week 1 SHOPPING LIST (See staple ingredients ... · MEAL PLAN | Week 3 SHOPPING LIST (See staple ingredients on page 2.) Red, White and Blue Salad Southwest Chicken Salad
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TM
MEAL PLAN | Week 1 SHOPPING LIST (See staple ingredients on page 2.)
Bacon CheeseburgerSalad
Turkey Reuben Salad
Spring Mix & Grilled Cheese Croutons
Veggie Lasagna& Simple Salad
420 Calories 300 Calories
230 Calories 450 Calories
Penne with ArugulaPesto
Grilled Chicken & Lemon Vinaigrette
Chickpea & CucumberSalad
610 Calories 620 Calories
360 Calories
Produce
Fresh Express Italian
Fresh Express Spring Mix
Fresh Express Shreds
Fresh Express Organic Baby Arugula
Fresh Express Leafy Green Romaine
2 Fresh Express Organic Baby Spinach
Fresh Express Spinach
Fresh Express 50/50 Mix
1 Onion
3 Pints Cherry Tomatoes
2 Green Onions
2 Heads Of Garlic
1 Pkg Rosemary
6 Lemons
1 Bunch Parsley
1 Cucumber
1 Shallot
1 Bunch Thyme
8oz Baby Bella Mushrooms
Meat / Seafood
1Lb Lean Ground Beef
1/2 Lb Turkey Breast
4 (4 Oz) Organic Boneless Chicken Breast
4oz Cooked Rotisserie Chicken
Cheese
Approx. 8oz Aged Cheddar
Sliced Reduced Fat Cheese (Or Can Substitute For The Aged Cheddar
Cheese In The Cheeseburger Salad Recipe)
1/2 Lb Low Fat Swiss Cheese
1 Block Parmigiano Reggiano
1 Block Pecorino Romano
1 Package Feta Cheese
1 Package Of Ricotta
Miscellaneous
1 Egg
Whole Wheat Pita Chips
1 Can (15 Oz) Garbanzo Beans/Chickpeas
1 Pkg Pinenuts
Capers
Gallon Size Plastic Baggies
1 Box Lasagna Noodles
1 Box Whole Wheat Penne
1 Can Favorite Marinara Sauce
1 Jar Dill Pickles
1 Jar Bacon Bits
1 Pkg Sprouted Whole Grain Bread
1 Jar Sundried Tomatoes Packed
In Extra Virgin Olive Oil
Rye Bread
1 Can Sauerkraut
Dressings
Low Fat Thousand Island
Light Balsamic Vinaigrette
Produce
1 Bag Fresh Express American
3 Bags baby kale mix
1 Bag Family Size Fresh Express Hearts of Romaine
1 Bag Fresh Express Italian Family Size
1 (5 oz) Fresh Express 50/50 mix
1 Bag Fresh Express Spinach
1 Pkg Fresh Express Caesar Supreme Kit
1 Bag frozen corn
1 Bunch cilantro
3 Limes
1 Red bell pepper
1 Green bell pepper
2 Red onions
4 Lemons
3 Blood oranges (if not available Grapefruit or oranges will work)
3 Roma tomatoes
2 Pkg grape tomatoes (or cherry tomatoes)
1 Cucumber
1 Bunch parsley
1 Head of garlic
3 Ears of corn
1 Avocado
Meat/Seafood
1 Store-bought cooked rotisserie chicken
4 (6 oz) Tilapia filets
1 lb Medium-sized shrimp
1 (8 oz) Can jumbo lump crab
10 oz Genoa Salami
1 Bag (appx 12 oz) large shrimp
1 1/2 lbs Raw flank steak
Cheese
4 oz Reduced fat Monterey Jack cheese, shredded
4 oz Part skim mozzarella, cubed
1/2 cup (6-8 oz) Parmigiano Reggiano
Miscellaneous
1 Bag thinly sliced tortilla chips strips
1 Jar of your favorite salsa
1 Stick unsalted butter
1 Small jar of green olives, pitted
1 Small jar (appx 4 oz) store-bought roasted red peppers
1 Bag quinoa
1 Can white cannellini beans
1 lb Whole wheat linguini
1/2 tsp Sugar
1/8 tsp Red pepper flakes
Dressings
Reduced fat red wine vinaigrette
TM
MEAL PLAN | Week 2 SHOPPING LIST (See staple ingredients on page 2.)
Chicken Tortilla Salad Lemon Tilapia with Kale Chips
Lump Crab andShrimp Salad
Pizza Antipasto Salad
480 Calories 240 Calories
300 Calories 220 Calories
Chicken and Quinoa with Cumin Vinaigrette
Shrimp Scampi with Linguini
Steak Taco Salad with Roasted Corn
390 Calories 390 Calories
530 Calories
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Produce
2 Bags Fresh Express 50/50 Mix
1 Bag Fresh Express Romaine
1 Bag Fresh Express American
1 Pkg Fresh Express Fancy Greens
1 Bag Fresh Express Singles 50/50 Mix
2 Pkgs Fresh Express Sweet Butter
1 Pkg Fresh Express Spring Mix
8 Scallions
1 Red bell pepper
1 Pkg. strawberries
1 Pkg. blueberries
1 Pear
1 Lemon
5 Plum (or Roma) tomatoes
1 Lime
1 Bunch Cilantro
1 Large yam
2 Small red onions, or 1 large red onion
1 Small package of sage
1 Head of garlic
1/8 lb French green beans
1 Small mango
1 Small piece of fresh ginger
4 Celery stalks
1 Bunch flat leaf parsley
Meat/Seafood
1 lb.Grilled chicken strips (can be frozen)
1/4 lb Ham (not sliced, it will be diced for the recipe)
4 (4oz) Boneless chicken breasts
1 (3 oz) Ahi Tuna steak
1/2 lb Medium-sized shrimp
1 lb Skirt steak
Cheese
7 oz Gorgonzola or favorite kind of blue cheese
1/2 cup Reduced fat Monterey Jack cheese, shredded
1/2 cup Reduced fat cheddar cheese, shredded
Miscellaneous
1/4 cup Pecans
Reduced fat sour cream
Poppy seeds
Shredded coconut
Orange juice
4 Eggs
1 ½ cups of whole wheat crackers
Seasoned croutons
1 Small bag of frozen corn
Cracked black peppercorn
Dressings
Low fat raspberry vinaigrette
Low fat ranch dressing
Low fat balsamic reduction
Light (low fat) blue cheese dressing
TM
MEAL PLAN | Week 3 SHOPPING LIST (See staple ingredients on page 2.)
Red, White and Blue Salad
Southwest Chicken Salad
Steak Salad with Yams and Pecans
Coconut Shrimp Salad
270 Calories 280 Calories
350 Calories 400 Calories
Peppercorn-Crusted Ahi Tuna Salad
Cracker-CrustedChicken Salad
Grilled Chicken Cordon Bleu Salad
390 Calories 380 Calories
250 Calories
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Produce
1 pkg Fresh Express Family Size 3 Color Deli Coleslaw