Kitchen Makeover

Here is a shopping list of some foods commonly found in a healthy kitchen.

PLEASE PRINT IT OUT, SO YOU CAN TAKE IT WITH YOU TO THE MARKET!

Milk and Dairy
Cheddar or Colby cheese (low-fat): 8 oz.
Cottage cheese (low-fat): 3 cups
Eggs: 10
Feta cheese: 1 oz.
Milk (nonfat): approx. 8 cups
Swiss cheese (low-fat): approx. 4 oz.
Yogurt, plain (low-fat): 34 oz.

Fish, Poultry, and Meat
Beef flank: 4 oz.
Chicken breast: 20 oz.
Chicken broth (low-sodium): 3/4 cup
Halibut: 4 oz.
Roast beef (lean): 4 oz.
Salmon: 4 oz.
Tofu (extra-firm): 4-1/2 oz.
Turkey: 4 oz.
Turkey or chicken breast (lunch meat): 10 slices
Turkey, ground (lean): 4 oz

Fruits
Apples: 2
Avocado: 1
Bananas: 2
Blueberries, fresh: 1 cup
Blueberries, frozen (unsweetened):1-1/2 cups
Kiwi: 1
Lime juice, fresh: 3 limes
Mango: 1/2 cup
Orange: 1
Peach, frozen (unsweetened): 1/2 cup
Pear: 1
Pineapple, fresh: 1-3/4 cups
Raspberries, fresh: 1 cup
Raspberries, frozen (unsweetened): 1 cup
Strawberries: 1 cup
Strawberries, frozen (unsweetened): 1 cup

Condiments
Fat-free ranch dressing: 1 bottle
Ketchup: 1 small bottle
Lite Italian dressing: 1 bottle
Mustard: 1 jar
Olive oil (extra virgin): 1 bottle
Salsa: 1 small jar
Vinegar: 1 bottle

Deli Section
Pickles, kosher dill: 1 pickle


Veggies
Alfalfa sprouts: 4 cups
Asparagus: 1 cup
Broccoli: 3-1/2 cups
Brussels sprouts: 1 cup
Carrots and peas, frozen: 1-1/2 cups
Cauliflower: 1/2 cup
Celery: 3 stalks
Chickpeas: 1/4 cup
Cucumber: 1 cup
Garlic: 1/4 clove
Lettuce, romaine (or any kind but iceberg): approx. 12 cups
Mushrooms, fresh: 1 cup
Onion: 2
Pinto beans: 1/2 cup
Sauerkraut: 1/4 cup
Spinach: 1-1/2 cups
Sweet potatoes: 1 small, 1 medium
Tomato paste: 1 oz.
Tomato sauce (no sugar): 1 cup
Tomato: 9 slices
Tomatoes, cherry: 3/4 cup
Yellow pepper: 4-1/2 strips

Herbs
Curry powder: 1 jar
Paprika: 1 jar

Nuts and Seeds
Almonds, raw: 54
Cashews: 36
Flaxseeds, raw: 1 jar
Peanut butter: 1 jar

Breads, Grains, Legumes, Cereals, etc.
Bread (whole wheat): 6 slices
Bread, rye (optional, whole wheat may sub): 1 slice
Hamburger bun (whole wheat): 1
Melba toast: 4 pieces
Oatmeal: 6 cups
Pita bread: 2 pitas
Rice (brown): 1/2 cup
Rice (long-grain brown rice): 1 cup
Tortillas (whole wheat): 1 tortilla

Misc.
Beachbody's Whey Protein Powder: 1 container

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