| Produce | Refrigerated | ||
| Avocado Brussel sprouts Asparagus Broccoli Lettuce Bell peppers Seasonal squashes Spinach Mushrooms Onions |
Garlic Apples Oranges Bananas Pineapple Lemons Tomatoes Celery Cucumber Grapefruit Grapes |
Eggs Egg beaters (I like Southwest) Bacon 1% or 2% cheese slices Greek yogurt |
Skim, 1%, or 2% milk Grated parmesan cheese Taco cheese mix String cheese |
| Carbs | Tinned/jarred | ||
| Whole wheat pasta Udon noodles Kavli crackers Panko Italian Bread Crumbs Whole wheat bread Oats |
Tuna canned in water Tomato sauce (glass jars only!) Kidney beans (any) Garbanzo beans Pearl onions Low/no sodium chicken, vegetable, & beef broths Nuts – low/no sodium (I like pistachios) Low sodium soups Nut butters |
||
| Proteins/Deli | Condiments | ||
| Skinless chicken breast Chicken thighs 90% ground beef Salmon (wild, not farmed) Cod Steak (grass-fed) Pork loin Deli-sliced meats |
Mayo (made with olive oil) Ketchup Reduced sodium soy sauce Dijon mustard Extra virgin olive oil Caramel dip |
Tabasco sauce Worcheshire sauce Unsalted butter Low fat salad dressing Honey Rice vinegar Apple cider vinegar |
|
| Freezer | Spices | ||
| Shrimp Swai fish Salmon fillets (wild, farm raised) Vegetables – anything you like *I do green beans, squash, broccoli, mixed bags, onions, peppers* * it is okay to get these in light sauced versions! Frozen Greek yogurt |
Parsley Oregano Basil Dill Pepper Thyme Sage Nutmeg |
Garlic powder Bay leaves Paprika Rosemary Mrs. Dash (any) |
|
One bad meal will not make you fat, just like one good meal won’t make you skinny.
