Shopping List

Fresh Produce

1 large fennel bulb

1 large bunch fresh Italian parsley

1 medium chayote or 2 medium zucchini

4 oz. fresh or frozen corn kernels

5 onions (1 small, 2 medium, and 2 large)

1 small red onion

2 medium eggplant

1 bunch fresh chives

3 lb. russet potatoes

1 large head red cabbage

1 bunch fresh mint

2 lemons

1 large head cauliflower

1 head garlic

2 large Granny Smith apples

4 small apples, such as Fuji or Pink Lady

9 oz. green beans

4 oz. cremini mushrooms

1/2 lb. spinach

1 tomato

2 cups blueberries

1 small pear

1 persimmon

2 avocados

4 oz. sliced strawberries

1 grapefruit

1 oz. pomegranate seeds

2 celery stalks

2 bananas

3 red bell peppers

1 large orange

1 1/2 lb. romaine lettuce

12 cherry tomatoes

8 radishes

1/2 cup shredded carrots

2 oz. broccoli spouts

2 cucumbers

8 asparagus spears


Refrigerated Goods

21 oz. plain nonfat Greek yogurt

16 oz. hemp milk

3 vegan Italian sausages

2 oz. low-fat sour cream

8 oz. grated Monterey Jack or pepper Jack cheese

2 sticks butter or margarine

16 oz. low-fat milk

8 oz. grated extra-sharp Cheddar cheese

5 eggs

3 oz. mascarpone cheese

8 oz. low-fat, low-sodium cottage cheese

4 oz. cup plain hummus

0.5 oz. crumbled feta

8 oz. egg salad or eggless tofu salad

1.5 oz. cream cheese



Ground cardamom

Ground ginger or crystallized ginger

Ground cinnamon


Black pepper

Fennel seeds

Chili powder

Ancho chile powder

Cayenne pepper

Caraway seeds

Italian seasoning














Canned, Jarred, and Bottled Goods

1 15-oz. can black beans (or 1 1/2 cups cooked black beans)

12 oz. olive oilDry vermouth, dry white wine, or water

3 qt. low-sodium vegetable broth

1 2-lb. jar fresh grape leavesDry red wine

1 oz. apple cider vinegar

6 oz. oil-packed sun-dried tomatoes

2 jarred roasted red peppers

2 Tbs. vegetable oil

1 28-oz. can crushed tomatoes, preferably San Marzano

1 oz. maple syrup, optional

16 oz. low-sodium tomato juice or vegetable juice

Pomegranate molasses, optional

16 oz. strained tomatoes, such as Pomì

1 oz. salsa

4 oz. raw almond butter

16 oz. low sodium prepared lentil soup

6 Tbs. oil-free dressing

2 Tbs. vinaigrette

0.5 oz. honey


Dry Goods

6 oz. quinoa

16 oz. steel-cut oats

2 oz. chia seeds

1 oz. shredded coconut, optional

14 oz. shelled pistachios

Vanilla extract

1 1/2 cups fresh breadcrumbs

6 8-inch fat-free flour tortillas

1 corn tortilla

1 sprouted whole-grain tortilla

1.5 oz. all-purpose flour

4 oz. pappardelle noodles

12 oz. uncooked brown rice

8 oz. raisins or dried currants

4 oz. dried cherries or dried cranberries

1 slice sprouted whole-grain toast

6 oz. whole-grain cereal such as Kashi Autumn Wheat

2 oz. dry roasted unsalted almonds

1 oz. chopped walnuts

0.5 oz. ground flaxseed

2 Wasa Crispbread

1 French roll

1 small whole-grain pita

1 oz. unsalted pecan halves

1 oz. cup nutritional yeast



































why are there processed items on here? This would be the perfect opportunity to learn to prepare ahead, no canned soups. Learn what's really in Italian seasoning, and to add or subtract herbs per your taste! Experiment, no shortcuts!

Jennifer - 2015-03-25 15:27:20

you literally just need to copy and paste it into something like microsoft word then bam - printable...

me - 2015-01-31 05:45:49

Love this plan, but I wish this shopping list and/or menu plan was printer friendly! is is not! :-(

Danielle - 2014-09-21 15:44:18