Smart-carb meal plan grocery lists

Smart-carb meal plan grocery lists

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Smart-carb meal plan
7-day grocery list
Produce

3 peaches
1 tangerine
2 bananas
1 grapefruit
1 pear
2 ½ cups (625 mL) of strawberries
1 lemon
4 oranges
1 cup (250 mL) of cantaloupe
1 apple
1 lime
2 jalapeno peppers
1 bunch of fresh dill
5 bunches of green onions
½ cup (125 mL) of baby carrots
3 large carrots
11 red peppers
2 green peppers
5 medium zucchinis
1 red Spanish onion
3 bundles asparagus
1 lb (500 g) of green beans
1 lb (125 g) of snow peas
2 onions
4 tsp (20 mL) of finely grated fresh ginger or bottled minced ginger
11 garlic cloves
1 bunch of celery
12 cups (3 L) of mixed green salad or spinach
18 oz (510 g) bag of romaine hearts
3 large heads of romaine lettuce
2 heads of Boston lettuce
8 large ripe tomatoes
8 medium shiitake mushrooms
1 cup of bean sprouts
2 lbs (1 kg) of small new potatoes
3 cucumbers
1 leek
¼ cup (50 mL) of fresh corriander
¼ cup (50 mL) of fresh mint

Dairy

6 ½ cups (1.5 L) of plain yogurt
11 ½ cups (2.7 L) of milk
1 ½ tbsp (65 mL) of butter
½ cup (125 mL) of sour cream
½ cup (125 mL) of cottage cheese
¼ cup (50 mL) of grated Parmesan cheese
6 slices of your favourite cheese
9 tsp (45 mL) of margarine
2 tbsp (30 mL) of vegetable dip
½ cup (125 mL) of crumbled feta cheese

Canned & packaged

½ cup (125 mL) of cereal
3 crackers
4 pieces of melba toast
1 10-oz (540 mL) can of whole tomatoes or seasoned stewed tomatoes
2 10-oz (284 mL) cans of chicken broth
½ cup (125 mL) of white wine
1 package of diet Jello
½ cup (125 mL) of kalamata olives

Meat, fish & deli

4 eggs
3 oz (75 mL) of canned pink salmon
10 skinless, boneless chicken breasts or 20 thighs
4 to 5 boneless, fast-fry pork chops or boneless pork cutlets
3 oz (75 mL) of tuna
4 serving-size pieces of salmon filet or steaks
2 ½ lb (1.25 kg) top sirloin steak, about 1-inch (2.3 cm) thick
2 to 4 hot or sweet Italian sausages
½ cup (125 mL) of finely chopped ham
2 to 2 ½ cups (500 to 750 mL) of cold roast beef strips
1 lb (500 g) of firm-fleshed fish, such as marlin
2 sausage patties
1 lb (500 g) of ground chicken

Dry goods, syrups & spices

1 teaspoon (5 mL) of brown sugar
¼ tsp (1 mL) of granulated sugar
½ tsp (2 mL) of salt
2 tsp (10 mL) of black pepper
½ tsp (2 mL) of chili powder
2 ½ tsp (12 mL) of garlic salt
2 tsp (10 mL) of cayenne pepper
¼ tsp (1 mL) of tarragon (optional)
1 tbsp (15 mL) of cumin
1 tsp (5 mL) of dry mustard
1 tsp (5 mL) of dried parsley
1 ½ tsp (7 mL) of dried oregano leaves
1 tsp (5 mL) of ground cardamom
1 tsp (5 mL) of cinnamon
1 tsp (5 mL) of ground coriander
¼ tsp (1 mL) of saffron threads
¼ tsp (1 mL) of hot red chili flakes
1 tbsp (15 mL) of cornstarch
1 cup (250 mL) of oatmeal
6 crackers
2 pita pockets
5 large whole-wheat tortillas
3 slices of whole-wheat bread
1 loaf of crusty bread
1 granola bar
1 English muffin
2 pieces of Melba toast
1 tbsp (15 mL) of peanut butter
1 ½ cups (750 mL) of long-grain rice

Oils, vinegars, sauces and spreads

5 tbsp (65 mL) of olive oil
½ cup (125 mL) of vegetable oil
¼ cup (50 mL) of dark sesame oil
4 tbsp (60 mL) of salad dressing
½ cup (125 mL) of light or regular Caesar dressing
2 tbsp (30 mL) of vegetable dip
½ tsp (2 mL) of Dijon mustard
3 tsp (15 mL) of hot chili-garlic
½ cup (125 mL) of teriyaki or ¼ cup (50 mL) oyster sauce
4 tbsp (60 mL) of oyster sauce
2 ½ tbsp (37.5 mL) of light mayo
1 ½ cups (375 mL) of balsamic vinegar
1 tbsp (15 mL) of red wine vinegar
1 cup (250 mL) of white wine
1 tbsp (15 mL) of diet jam
2 tbsp (30 mL) of liquid honey
2 tbsp (30 mL) of dry sherry

Dried fruit, nuts & seeds

½ cup (125 mL) of toasted soy nuts
1 tbsp (15 mL) of sunflower seeds
1 tbsp (15 mL) of raisins
½ cup (125 mL) of cashews
¼ cup (50 mL) of coarsely chopped toasted hazelnuts, pecans, or walnuts
1 to 2 tsp (5 to 10 mL) of sesame seeds
½ cup (125 mL) of roasted peanuts

Monday
1 peach
1 tangerine
2 jalapeno peppers
1 bunch of fresh dill
1 bunch of green onions
½ cup (125 mL) of baby carrots
½ cup (125 mL) of pepper slices
½ cup (125 mL) of zucchini sticks
3 sweet peppers
1 red Spanish onion
1 bunch of asparagus
2 cups (500 mL) of milk
2 slices of cheddar cheese
1 ½ tbsp (22.5 mL) of light mayo
2 tbsp (30 mL) of vegetable dip
1 tbsp (15 mL) of butter
½ cup (125 mL) of sour cream
1 boiled egg
3 oz (75 mL) of canned pink salmon
4 skinless, boneless chicken breasts or 8 boneless, skinless thighs
1 teaspoon (5 mL) of brown sugar
1 tbsp (15 mL) of white wine
1 cup (250 mL) of oatmeal
3 crackers
1 pita pocket
4 large tortillas
½ tsp (2 mL) of salt
½ tsp (2 mL) of pepper
½ tsp (2 mL) of chili powder
¼ tsp (1 mL) of garlic salt
¼ tsp (1 mL) of cayenne pepper
2 tbsp (30 mL) of vegetable oil
1 tbsp (15 mL) of salad dressing of choice
½ cup (125 mL) of toasted soy nuts
1 tbsp (15 mL) of sunflower seeds
1 tbsp (15 mL) of raisins
Tuesday
1 banana
½ cup (125 mL) of strawberries
1 peach
1 lb (500 g) of green beans
1 lb (500 g) of snow peas
1 green pepper
1 red pepper
1 onion
1 large carrot
4 tsp (20 mL) of finely grated fresh or bottled ginger
3 garlic cloves or 2 tsp (10 mL) of bottle chopped garlic
2 cups (500 mL) of milk
1 cup (250 mL) of yogurt
4 to 5 boneless, fast-fry pork chops or boneless pork cutlets
1 egg
1 slice of toast
1 tbsp (15 mL) of peanut butter
1 tbsp (15 mL) of cornstarch
salt
pepper
3 tsp (15 mL) of hot chili-garlic flakes
½ cup (125 mL) of teriyaki or ¼ cup (50 mL) oyster sauce (optional)
2 tbsp (30 mL) of oyster sauce
3 tbsp (30 mL) vegetable oil
1 tbsp (15 mL) of dark sesame oil
Wednesday
1 pear
½ cup (125 mL) of strawberries
1 lemon
1 grapefruit
1 bunch of celery
1 bunch of green onions
½ cup (125 mL) of red peppers
12 cups (3 L) of mixed green salad or spinach
2 cups (500 mL) of milk
1 cup (250 mL) of yogurt
½ cup (125 mL) of cereal
1 whole-wheat wrap
3 oz (75 mL) of tuna
4 serving-size pieces of salmon filet or steaks
A sprinkle of seasoning spices
¼ tsp (1 mL) of tarragon (optional)
1 tbsp (15 mL) of light-flavoured mayonnaise
2 tbsp (30 mL) of liquid honey
2 tbsp (30 mL) of vegetable dip
¼ cup (50 mL) of olive oil
2 tsp (10 mL) of sesame oil
½ tsp (2 mL) of Dijon mustard
2 tbsp (30 mL) of balsamic vinegar
½ cup (125 mL) of cashews
¼ cup (50 mL) of coarsely chopped toasted hazelnuts, pecans or walnuts
1 to 2 tsp (5 to 10 mL) of sesame seeds
Thursday
½ cup (125 mL) of strawberries (or other fresh fruit)
1 orange
1 lime
½ cup (125 mL) of cantaloupe
1 peach
1 lb (500 g) of asparagus
2 lbs (1 kg) of small new potatoes
1 to 2 large sweet red peppers
4 green onions
¼ cup (50 mL) of fresh corriander
3 to 4 garlic cloves
½ cup (125 mL) of cottage cheese
2 cups (500 mL) of milk
2 slices of your favourite cheese
3 crackers
4 pieces of Melba toast
3 tbsp (45 mL) of garlic spread or melted garlic butter
2 tbsp (30 mL) of Dijon mustard
2 ½ lb (1.25 kg) of top sirloin steak, about 1 inch (2.3 cm) thick
2 tsp (10 mL) of cumin
2 tsp (10 mL) of cayenne
½ cup (125 mL) of roasted peanuts
Friday
1 orange
1 apple
½ cup (125 mL) of berries
1 banana
1 head of romaine lettuce
1 tomato
1 cucumber
4 medium-sized zucchinis
2 medium-sized carrots
3 green onions
¼ cup (50 mL) of fresh mint
½ cup (125 mL) of flavoured yogurt
1 ½ cups (375 mL) of milk
1 tsp (5 mL) of margarine
2 slices of cheese
1 10-oz (540 mL) can of whole tomatoes or seasoned stewed tomatoes
2 to 4 hot or sweet Italian sausages
½ a toasted English muffin
3 crackers
2 pieces of Melba toast
1 ½ cups (750 mL) of uncooked long-grain rice
¼ tsp (1 mL) of granulated sugar
1 tsp (5mL) of dried basil
2 tbsp (30 mL) of olive oil
3 tbsp (45 mL) of salad dressing
1 tbsp (15 mL) of red wine vinegar
Saturday
1 orange
½ cup (125 mL) of berries
1 bunch of green onions
1 tomato
1 head of romaine lettuce
1 cucumber
1 bundle of asparagus
4 tomatoes
4 red peppers
4 garlic cloves
1 leek
1 cup (250 mL) of yogurt
2 cups (500 mL) of milk
¼ cup (50 mL) of grated Parmesan cheese
¼ cup (75 mL) of butter
2 10-oz (284 mL) cans of chicken broth
½ cup (125 mL) of white wine
2 eggs
½ cup (125 mL) of finely chopped ham
2 to 2 ½ cups (500 to 750 mL) of cold roast beef strips
1 lb (500 g) of firm-fleshed fish such as marlin
1 slice of whole-wheat toast
1 loaf of crusty bread
1 granola bar
1 cup (250 mL) of balsamic vinegar
1 tsp (5 mL) of dry mustard
A sprinkling of dried coriander or basil
1 tsp (5 mL) of dried parsley
¼ tsp (1 mL) of saffron threads
¼ tsp (1 mL) of hot red chili flakes
1 tbsp of diet jam
½ cup (125 mL) of light or regular Caesar dressing
Sunday
½ cup (125 mL) of cantaloupe
1 orange
A fresh fruit of choice
1 18-oz (510 g) bag of romaine hearts
1 large head of romaine lettuce
2 heads of Boston lettuce
2 large ripe tomatoes
½ an English cucumber
1 small onion
8 medium shiitake mushrooms
1 cup of bean sprouts
2 tbsp (10 mL) of margarine
2 cups (500 mL) of milk
1 cup (250 mL) of yogurt
½ cup (125 mL) of crumbled feta cheese
1 serving of diet Jello
½ cup (125 mL) of kalamata olives
2 sausage patties
6 skinless, boneless chicken breasts
1 lb (500 g) of ground chicken
1 small pita bread
1 slice of whole-wheat toast
2 ½ tsp (12 mL) of garlic powder
1 ½ tsp (7 mL) of dried oregano leaves
1 tsp (5 mL) of dried basil
1 tsp (5 mL) of salt
1 tsp (5 mL) of freshly ground black pepper
1 tsp (5 mL) of ground cardamom
1 tsp (5 mL) of cayenne pepper
1 tsp (5 mL) of cinnamon
1 tsp (5 mL) of ground coriander
1 tsp (5 mL) of cumin
3 tbsp (35 mL) of olive oil
2 tbsp (30 mL) of oyster or hoisin sauce
2 tbsp (30 mL) of dry sherry