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SAMPLE

GROCERY LIST WEEK 4
LISA JAMES
Food Group Food item Total portions
BREAD Bagel, plain 1 whole
- Pita bread, whole wheat 2 pieces
- Wheat Bread 7 slices
- Light flour tortilla 2 whole
Cereals (Hot) Oats (Quaker Instant Regular) 4 servings
DAIRY Products Cheese, cottage, low-fat 2% 27 oz
- Cheese, mozzarella, part-skim 2 oz
- Cheese, parmesan 1 oz
- Milk, skim 3 cups
- Yogurt, low fat 1%, plain 5 cups
- Egg, white only 3
MEATS Beef Sirloin, broiled, lean 10
FRUITS Banana 3
- Nectarine 1
- Orange 2
- Peach 1
- Strawberries 6 oz
- Plum 1
- Grapefruit 2
NUTS AND GRAINS Non-fat Refried Beans 3 oz
- Peanut butter 1 tbsp
- Whole Wheat Crackers 8 pieces
OILS AND DRESSINGS Fat free Salad Dressing (balsamic vinaigrette) 2 tbsp
- Mayonnaise, light 5 tbsp
PASTA & SAUCES Mustard 2 tbsp
- Pasta, Whole wheat, cooked 3 oz
- Pasta Sauce Hunts, no salt 3 oz
POULTRY Chicken, breast, broiled 17 oz
- Turkey, breast, cooked 19 oz
- Turkey Bacon 3 slices
SEAFOOD Salmon, fresh, broiled 5 oz
- Tuna, canned in water 15 oz
- Whitefish, smoked 5 oz
- Swordfish, broiled 6 oz
VEGETABLES Asparagus 10 spears
- Broccoli 1 cup
- Carrots 1 1/2 cup
- Celery 1/2 cup
- Cucumber 3 cups