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

2 pkgs Fresh Express Organic Baby Spinach

1 pkg Fresh Express Hearts of Romaine

1 bag Fresh Express Double Carrots Lettuce Mix

1 Fresh Express Caesar Salad Kit

1 Bag Fresh Express Iceberg Garden

1 Bag Fresh Express Spring Mix

2 Heads of garlic

6 Lemons

1 Shallot

1 Bunch of thyme

1 Avocado

6 Green onions or scallions

1 Lime

¾ cup Shelled edamame (can be frozen)

1 Red bell pepper

2 Small boxes of grape or cherry tomatoes

1 lb Red potatoes

3/4 lb Green beans

1 Small red onion

1 Bunch parsley

Meat/Seafood

1 Pork tenderloin

1 lb Skirt steak

4 Strips of bacon

1 Rotisserie chicken

4 (4 oz) Skinless chicken breasts(organic preferred)

Cheese

1 Small block (at least 6 oz) Parmigiano Reggiano

1 Bag shredded Monterey jack cheese

1 Small log of goat cheese

Miscellaneous

1 Small jar of brined capers

1 Jar tomatillo salsa

2 Cans of pinto beans

1/4 lb Thin noodles (such as spaghetti, rice or soba noodles)

1 Can shelled unsalted roasted peanuts

1 Can white beans

1 Box fusilli pasta

1 Small container of non-fat plain Greek yogurt

1 Small container of low fat sour cream

1 Bottle of your favorite BBQ sauce

Celery seed

Smoked Spanish paprika

Sugar

White vinegar

Sesame oil

Gallon size plastic bags

TM

MEAL PLAN | Week 4 SHOPPING LIST (See staple ingredients on page 2.)

Salad with Fusilli and Homemade Creamy Dressing

Steak Salad with Green Beans & Potatoes

Salad with Bacon, White Beans and Tomatoes

Sesame Peanut Noodle Salad

260 Calories 460 Calories

220 Calories 220 Calories

Chicken Salad with Tomatillo Salsa

Chicken with Simple Lemon

Vinaigrette Salad

BBQ Pork with Coleslaw

370 Calories 620 Calories

290 Calories

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TM

STAPLE INGREDIENTS LIST (Keep these on-hand.)

balsamic vinegar

brown sugar

canola oil

cayenne

chili powder

cider vinegar

cumin

dijon mustard

dried italian seasoning

extra virgin olive oil

fresh cracked pepper

garlic powder

ground cinnamon

honey

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kosher salt

light butter spread made with extra virgin

olive oil

maple syrup

mayonnaise

paprika

Parmigiano Reggiano

red wine vinegar

rice vinegar

sherry vinegar

soy sauce

spray butter

white wine vinegar

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