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HTML Preview Basic Food Shopping List page number 1.

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This 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

Fresh fruit (avocado is not a

Power Food)

Fresh vegetables (broccoli, carrots,

peppers, potatoes, squash, etc.)

Fresh herbs

Packaged lettuce, coleslaw mix or

shredded carrots

Chopped fresh vegetables for soup,

stir-fries and kabobs

MEATS & PREPARED FOODS

(fresh and/or frozen)

Skinless chicken breast, turkey

breast or chicken thighs

99% fat-free ground turkey or 93%

lean ground beef

Lean pork chop or pork loin

Lean ﬂank steak, beef tenderloin or

strip sirloin

Tuna ﬁllet, wild salmon or ﬂounder

Shrimp

Roasted whole chicken

Lean deli meats

DAIRY

Fat-free milk or low-fat milk

Regular soy milk (plain)

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

PANTRY STAPLES

Whole wheat pasta or regular pasta

Brown rice or white rice

Bulgur, quinoa or barley

Reduced-calorie bread or

hamburger buns

Thin sandwich bread or

light English mufﬁns

Weight Watchers® bagels

Whole wheat or corn tortillas

Plain oatmeal or cream of wheat

Unsweetened shredded wheat or

whole grain cereal

Canned black bean or chickpeas

Reduced-sodium chicken or

vegetable broth

Canned tomato sauce or jarred

marinara sauce

Canned diced tomatoes

Fat-free salsa

Canned vegetables

(without added salt)

Canned white tuna (packed in water)

or canned salmon

Light microwaved or air-popped

popcorn

Sugar-free gelatin

Canned unsweetened fruit

(in water)

FREEZER STAPLES

Frozen vegetables (without added

sauce and salt)

Frozen unsweetened fruit

Veggie burgers

(with 2 gm of fat or less)

Vegetarian ground meat

Whole grain wafﬂes

Weight Watchers ice cream bars

Sorbet

SEASONINGS & CONDIMENTS

Cooking spray, oil and vinegar

Salt and pepper

Dried herbs and spices, seasoning

mixes and dry rubs

Fat-free or low-fat salad dressing

Fat-free mayonnaise

Mustard

Ketchup

Reduced-sodium soy sauce

Steak sauce

Teriyaki sauce

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