HTML Preview Healthy Weekly Meal Planner page number 1.
Weekly Shopping List
The quantities on this shopping list represent the approxi-
mate amounts needed to prepare a full week of meals
for one person. Change quantities accordingly if you are
feeding family members or friends. You also may choose
to stock up or purchase larger quantities of items on sale
or available only in larger packages.
Grains
Br
ow
n
ric
e .
..
..
..
..
...
.
..
.
...
..
..
..
.......
1-l
b.
bag
*
Oat-
r
ing ce
r
ea
l . .
...
..
..
.
...
..
....
..
..
..
..... 1
box
*
Oat
s .
..
..
..
..
...
.
..
.
...
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..
..
....
..
..
..
. . 1
carton
*
Whole-grain or whole-
w
heat
Englis
h
m
uf
n
ufnuf
s . . . .
1 packag
e
Whole-grain wa
f
e
fef
s .
..
..
..
..
...
.
..
.
...
..
. 1
package
*
Whole-wheat
br
ea
d .
..
..
..
..
...
.
..
.
...
..
..
..
. . 1
loa
f
Whole-wheat
pita
,
6-inc
h .
..
..
..
..
...
.
..
....
1 packag
e
Whole-wheat
co
u
sco
us . .
...
..
..
.
...
..
....
..
. . 1
box
*
Whole-wheat
cracke
r s .
..
..
..
..
...
.
..
.
...
..
..
. 1
box
*
Whole-wheat
r
oll
,
mediu
m
(
2
o
z.) . .
...
..
..
.
...
..
..... 2
Whole-wheat
spaghett
i .
..
..
..
..
...
.
..
.
...
..
..
. 1
box
*
Fruits
Apple
, s
mal
l. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Banana,
small (4 o
z.) . .
...
..
..
.
...
..
....
..
..
..
..... 3
Blueber
r
ie
s .
..
..
..
..
...
.
..
.
...
..
..
..
....
..
. . . 1
pi
nt
Cantaloup
e .
..
..
..
..
...
.
..
.
...
..
..
..
....
..
..
..
.. 1
Fruit cocktail in
wate
r .
..
..
..
..
...
.
..
.
...
..
.
16-o
z.
ca
n
Hone
y
dew melo
n . .
...
..
..
.
...
..
....
..
..
..
....
..
.1
Peac
h
,
m
edi
u m .
..
..
..
..
...
.
..
.
...
..
..
..
....
..
..
.1
Pi
n
eapple, ca
n
ned in
juic
e .
..
..
..
..
...
.
..
..
16
-oz.
ca
n*
Raisin
s . .
...
..
..
.
...
..
....
..
..
..
....
..
..
.
..
. 1
box
*
Strawbe
rr
ie
s . .
...
..
..
.
...
..
....
..
..
..
....
..
. . 1
pi
nt
Vegetables
Br
occol
i .
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..
..
..
...
.
..
.
...
..
..
..
....
..
..
..
...
1 l
b.
Car
r
ots
. .
...
..
..
.
...
..
....
..
..
..
....
..
..
...
1-2
lb.
Co
rn,
canne
d . .
...
..
..
.
...
..
....
..
..
..
..
1 s
m
all ca
n
Cucu
m
ber
.
ber .ber
..
..
..
..
...
.
..
.
...
..
..
..
..... 1
mediu
m
Gr
ee
n
bea
ns . .
...
..
..
.
...
..
....
..
..
..
....
..
..
.
1 l
b.
Gr
ee
n
s (kale
,
colla
rd
,
tur
nip g
r
eens
) .
..
..
..
..
...
....
½
lb.
Lettuc
e . .
...
..
..
.
...
..
....
..
..
..
.....
1
h
ead o
r
ba
g
Mus
hr
oom
s . .
...
..
..
.
...
..
....
..
..
..
....
..
..
...
2-
3
Peppe
r
,
r, r
r
ed or g
r
ee
n . .
...
..
..
.
...
..
....
..
..
. . . 1
smal
l
Potato,
6 oz. . .
...
..
..
.
...
..
....
..
..
..
....
..
..
... 1
Spinac
h
, f
r
es
h . .
...
..
..
.
...
..
....
..
..
..
....
..
..
½
lb.
Tom
ato
. .
...
..
..
.
...
..
....
..
..
..
....
..
..
.
..
..
1 l
b.
Tom
ato,
cher
ry or
grap
ry or grapry or
e . .
...
..
..
.
...
..
....
..
...
½
pin
t
V
egetable j
Vegetable jV
u
ic
e .
..
..
..
..
...
.
..
.
...
..
..
..
......1
ca
n
Zucc
h
in
i .
..
..
..
..
...
.
..
.
...
..
..
..
....
..
..
. . . 1
smal
l
Protein
B
ean
ch
il
i .
...
.
..
...
..
.
..
....
..
..
..
...
.
..
.....1
ca
n
B
ean
s,
ca
n
ne
d .
...
.
..
...
..
.
..
....
..
..
..
...
. . 3
ca
ns
Chicken b
r
ea
st .
...
.
..
...
..
.
..
....
..
..
..
...
....
½
lb.
Hu
mmu
s ....
..
.
..
...
..
..
...
...
..
.......1
co
n
tai
ner*
Pork
loi
n .
...
.
..
...
..
.
..
....
..
..
..
...
.
..
. . . . . ¼ lb.
R
oast
beef (deli
) .
...
.
..
...
..
.
..
....
..
..
..
...
. . ¼ lb.
S
almo
n ....
..
.
..
...
..
..
...
...
..
.....
..
..
.
..
..
½
lb.
Shr
im
p .
...
.
..
...
..
.
..
....
..
..
..
...
.
..
....... ¼ lb.
S
oup
(pea,
le
n
til
o
r
bea
n) . . . .
..
.
..
...
..
..
...
....1
ca
n
Tu
na
, w
ate
r
-pac
r-pacr
ked .
...
.
..
...
..
.
..
....
..
..
..
. 2
ca
ns
T
ur
TurT
key
br
key brkey
ea
s
t (deli
) ....
..
.
..
...
..
..
...
...
..
. . . . ¼ lb.
T
ur
TurT
ke
y,
g
ro
un
d
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ¼ lb.
Fats
A
lmond
s,
s
live
red .
...
.
..
...
..
.
..
....
..
..
..
..
.1
bag
*
Ma
r
ga
rgar
rine
,
sof
t .
soft .sof
...
.
..
...
..
.
..
....
..
..
..
...
. . .1
tub
*
Ma
yo
nn
aise
,
fat-f
ree ....
..
.
..
...
..
..
...
...
..
. . . 1
ja
r*
O
li
v
e oi
l ....
..
.
..
...
..
..
...
...
..
.....
..
..
. .1
bottle
*
O
li
ves. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
P
ea
nu
t
butte
r ....
..
.
..
...
..
..
...
...
..
.....
..
. 1
ja
r*
P
ea
nu
ts ....
..
.
..
...
..
..
...
...
..
.....
..
..
... 1
bag
*
P
ine
n
ut
s ....
..
.
..
...
..
..
...
...
..
.......1
co
n
tai
ner*
Pum
pkin
s
eed
s .
...
.
..
...
..
.
..
....
..
..
..
...
.. 1
bag
*
W
al
nu
t
s,
choppe
d .
...
.
..
...
..
.
..
....
..
..
..
..
.1
bag
*
Dairy
Cheddar
ch
Cheddar chCheddar
ee
s
e,
r
ed
u
ced-fa
t .
...
.
..
...
..
.
..
..4
o
un
ce
s
Feta
chee
se
,
lo
w
-fa
t ....
..
.
..
...
..
..
..
.s
mall package
*
Mil
k,
nonfa
t .
...
.
..
...
..
.
..
....
..
..
..
...
....
½
gallo
n
S
ou
r
cr
eam,
r
ed
u
ced-fa
t .
...
.
..
...
..
.
..
. . . .1
co
n
tai
ner*
Y
og
YogY
u
rt
,
light
and
a
vored . . . .
..
.
..
....3
6
-o
z.
contai
ners
Y
og
YogY
u
rt
,
no
n
fat plai
n .
...
.
..
. 3 6
-o
z.
contai
ner
s o
r
1
qua
rt
Condiments
Co
f
fe
ffef
e ....
..
.
..
...
..
..
...
...
..
.....
..
..
.
..
. var
ie
s*
Ja
m
, lig
ht ....
..
.
..
...
..
..
...
...
..
.....
..
..
. . . 1
ja
r*
M
us
ta
rd ....
..
.
..
...
..
..
...
...
..
.....
..
..
.
..
. 1
ja
r*
Pesto .
...
.
..
...
..
.
..
....
..
..
..
...
.
..
. . .1
co
n
tai
ner*
S
yr
u
p,
suga
r
-f
r-fr
ree .
...
.
..
...
..
.
..
....
..
..
..
. .1
bottle
*
Vinega
r ....
..
.
..
...
..
..
...
...
..
. . . 1
or
m
or mor
or
e bottles
*
Sweets
Chocolate
,
da
rk ....
..
.
..
...
..
..
...
...
..
... s
mall bar
*
Coo
k
ie
s, sm
all
(
1
⁄
1
⁄
1
3
⁄3⁄
oz.
each
) .
...
.
..
...
..
.
..
..
sm
all box
*
Fr
oze
n
f
ru
it
ba
r
,
r, r
100
%
juic
e .
...
.
..
...
..
.
..
..... 1
box
*
Gr
aha
m
crac
kers . . . .
..
.
..
...
..
..
...
...
..
.... 1
box
*
*may n
ot
n
eed
to p
urchase eve
ry
w
ry wry
ee
k
Your 1-Month
Meal Plan
Our healthy meal plan will
benefit more than your joints
Because carrying around extra weight is hard on your
joints, eating healthfully can really benet individuals
with Rheumatoid Arthritis. You want to keep your
weight down and your carbohydrate intake within
reasonable levels. So how is that done without
sacricing taste or feeling hungry all day? Each of the
following pages maps out a full week of meals for you
to enjoy. Each day’s consumption equals about 1,800
calories and 200 grams of carbs, based on food-group
averages. (You can reduce it to about 1,500 calories by
eliminating the snack.) Post these pages on your fridge
and nd that a healthy meal plan can be great for you!
—Mindy Hermann, RD