This Week'S Shopping List Template
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1This is a great basic shopping list. Check off the foods you need and add others you want to buy.
Foods in bold are Power Foods, our nutritional rock stars!
PRODUCE
PANTRY STAPLES
FREEZER STAPLES
Fresh fruit (avocado is not a
Whole wheat pasta or regular pasta
Frozen vegetables (without added
Power Food)
sauce and salt)
Brown rice or white rice
Fresh vegetables (broccoli, carrots,
Frozen unsweetened fruit
Bulgur, quinoa or barley
peppers, potatoes, squash, etc.)
Veggie burgers
Reduced-calorie bread or
Fresh herbs
(with 2 gm of fat or less)
hamburger buns
Packaged lettuce, coleslaw mix or
Vegetarian ground meat
Thin sandwich bread or
shredded carrots
light English muffins
Whole grain waffles
Chopped fresh vegetables for soup,
Weight Watchers® bagels
Weight Watchers ice cream bars
stir-fries and kabobs
Whole wheat or corn tortillas
Sorbet
Plain oatmeal or cream of wheat
MEATS & PREPARED FOODS
SEASONINGS & CONDIMENTS
Unsweetened shredded wheat or
(fresh and/or frozen)
whole grain cereal
Cooking spray, oil and vinegar
Skinless chicken breast, turkey
Canned black bean or chickpeas
Salt and pepper
breast or chicken thighs
Reduced-sodium chicken or
Dried herbs and spices, seasoning
99% fat-free ground turkey or 93%
vegetable broth
mixes and dry rubs
lean ground beef
Canned tomato sauce or jarred
Fat-free or low-fat salad dressing
Lean pork chop or pork loin
marinara sauce
Fat-free mayonnaise
Lean flank steak, beef tenderloin or
Canned diced tomatoes
Mustard
strip sirloin
Fat-free salsa
Ketchup
Tuna fillet, wild salmon or flounder
Canned vegetables
Reduced-sodium soy sauce
Shrimp
(without added salt)
Steak sauce
Roasted whole chicken
Canned white tuna (packed in water)
Teriyaki sauce
Lean deli meats
or canned salmon
Light microwaved or air-popped
popcorn
DAIRY
Sugar-free gelatin
Fat-free milk or low-fat milk
Canned unsweetened fruit
Regular soy milk (plain)
(in water)
Eggs or egg substitute
Fat-free regular cheese
Low-fat shredded cheese or
string cheese
Crumbled feta or Parmesan cheese
Low-fat cream cheese
Fat-free cottage cheese
Fat-free plain Greek yogurt
Low-fat fruit-flavored yogurt
Silken or firm regular or low-fat tofu
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