Staples We Assume You Have
(check to make sure you have and add accordingly)
  • olive oil (S1)(D3)
  • cinnamon (B1)
  • italian seasoning (B2)(D3)
  • reduced fat mayo (D1)(D4)
  • Equal (D1)
  • white vinegar (D1)(D3)
  • dijon mustard (D5)(D7)
  • dry bread crumbs (D1)
  • garlic powder (D2)(D7)
  • onion powder (D2)
  • cumin (D2)(D7)
  • chili powder (D7)
  • cayenne pepper (D2)
  • flour (D4)
  • nonstick cooking spray (D6)
  • canola oil (D7)
Baking/Spices
  • (1.50cup) Craisins (S2)(B1)(D1)(D7)
  • Mrs. Dash Garlic and Herb Seasoning Blend (S1)
    (note): We use Mrs. Dash seasoning blends in our meal
    plans quite often so they will be a staple
  • (18.9 oz) box Funfetti cake mix (DES1)
  • 1 box Betty Crocker Low-Fat Fudge Brownie mix (DES2)
  • (1/4 cup) sunflower seeds (D1)
  • celery seed (D4)
  • (1.5 cups) Panko bread crumbs (D4)
  • Old Bay seasoning (optional)(D4)
Snacks/Chips/Cookies/Crackers
  • (3 bags)Light microwave popcorn (S1)
  • (1.5 oz) dry roasted peanuts (S2)
  • (12 ounces) fat free black bean (L1)
  • Baked Potato Chips (D5)
Produce
  • (4) pears (S1)
  • green onions (D2)
  • (3) plums (S2)
  • (4) navel oranges (B1)
  • (2)red pepper (B2)(D6)
  • green pepper (L1)
  • (2) grapefruits (B2)
  • (10) plum tomatoes (L1)(D3)
  • (4.5 cups) grapes (L1)(D6)
  • (8 cups) carrot sticks or baby carrots (L2)(D2)
  • 2 apples (fuji if possible) (L2)
  • 10 cups broccoli florets(D1)
  • medium red onions (D1)
  • 1 English cucumber (D3)
  • parsley (D3)(d6)
  • 4 cups bagged cole slaw mix (cabbage and carrots)(D4)
  • large honeydew melon (D5)
  • 6 ounce bag of baby spinach(D7)
  • (1 cup) grated carrots (D7)
  • 1 large tomato (D1)
  • head romaine lettuce(D1)
  • cilantro (optional)D2)
  • garlic(D3)
  • celery (D3)
  • small bunch carrots (D3)
Frozen
  • 3 cups no sugar added frozen blueberries (D6)
  • (16 ounces) frozen hash brown potatoes  (D6)
  • (8 oz) frozen corn (D2)
  • (small bag) frozen onions (D3)(D6)
Breakfast/Cereal
  • 2 cups uncooked steel cut oats (B1)
Canned
  • (2) (15.5 oz) cans peaches in juice - no sugar added (D6)
  • 14.4 oz can diced tomatoes with mild green chilies (D2)
  • 15 oz can black beans (D2)
  • 14.4 oz can fat free chicken broth (D2)
  • 1 (32-ounce) carton fat-free, lower-sodium chicken broth (D3)
  • 2 cups fat-free, lower-sodium beef broth (D7)
  • 1 (10-ounce) can mild diced tomatoes and green chiles (D7)
Dry Goods/Boxed/Bagged
  • (1 box) boil in bag brown rice (D2)
  • (8 ounces) uncooked elbow macaroni (D7)
Condiments/Sauces/Dressings/Oils
  • maple syrup (B1)
  • (4 Tbsp) fat free salsa (L1)
  • reduced fat  italian dressing (D3)(D4)(D7)
  • sugar free  raspberry preserves (D5)(D6)
  • (1 pkg.) Hidden Valley Ranch Salad Dressing and Seasoning Mix (D1)
Bread
  • 1 package Thomas Bagel Thins (B2)(l2)
  • (4) (10 inch) fat free tortilla
  • (4) lite hamburger buns (D1)
  • (4) reduced calorie English muffins (D5)
Beverages
  • (12 oz) diet coke (DES2)
Refrigerated
  • Laughing Cow Light Creamy Swiss cheese wedges (L2)
Meat
  • (6 ounces) lowfat deli ham (5% or less)(L2)
  • 1 pound lean ground turkey (D1)
  • 2.25 pounds boneless skinless chicken breast (D2)(D3)
  • 1 lb tilapia (D4)
  • 10 slices (1 ounce each) Canadian bacon (D5)(D6)
  • (3/4 pound) ground sirloin (D7)
Dairy
  • (1.5 cups) Egg Beaters (B2)
  • (3/4 cup) part skim mozzarella (B2)
  • (8) eggs (DES1)(D1)(D4)(D6)
  • (1/2 cup) Yoplait fat-free vanilla yogurt (DES1)
  • (3/4 cup) lowfat plain greek yogurt (D1)(D6)
  • (1 cup) 2%  or skim milk (D1(D6))(D7)
  • (1/3 cup) reduced fat sour cream (D2)
  • 4 slices reduced fat swiss cheese (D5)
  • (7 ounces) 2% shredded sharp cheddar cheese (D6)(D7)
  • 7 ounces) 1/3-less-fat cream cheese (D7)
Shrinking On A Budget Grocery List
Sample Meal Plan

To alter grocery list cross out each grocery item with that corresponding code/ meal#.
S =
Snack    B= Breakfast   L= Lunch  D= Dinner  DES= Dessert