Sweet Apple Pork Chops
Fruit Salad Medley
Fruit Medley
Veggie Melts
Whole-Wheat Pasta Salad
Baked Chicken Baja
Oatmeal and Apple Muffins*
Asian Chicken Pitas
Poppy Seed Fruit Salad
Cod Teriyaki
Carrot Slaw
Low-Fat Corn Bread
Whole-Grain Muffins*
Roast Beef and Swiss Roll-Up
Spinach-Orange Salad
Potato Salad
Zesty Orange Oats Peach Crisp
Fried Bananas*
Barbecued Pork Sandwich*
Oven-Roasted Tomatoes*
Skewered Chicken and Shrimp*
Cold Pasta Salad*
Carrots in Sherry Wine*
*Indicates that the recipe has been used previously.
1500 calorie MEAL PLAN WINTER WEEK 4
1800 calorie MEAL PLAN WINTER WEEK 4
2000 calorie MEAL PLAN WINTER WEEK 4
2200 calorie MEAL PLAN WINTER WEEK 4
SHOPPING LIST WINTER WEEK 4
Vegetables
____bean sprouts
____bell peppers, red and yellow
____broccoli
____Brussels sprouts
____carrot sticks or baby carrots
____carrots
____cauliflower
____celery
____corn on the cob
____cucumber
____eggplant
____garlic
____green beans
____lettuce, romaine
____mushrooms
____mustard greens
____onions, green
____onions, red
____onions, yellow or white
____peaches
____peas
____potatoes
____potatoes, red
____shallots
____spinach
____squash, any kind with a crooked neck
____tomatoes
____zucchini
Meats
____bacon, Canadian
____beef, lean cut (for broiling on Friday)
____chicken breasts, boneless, skinless
____cod, fresh or frozen
____pork chops, boneless, sirloin
____pork tenderloin
____roast beef, deli-style
____sausage, turkey, lean
____scallops
____shrimp
Fruits
____apples
____bananas
____blackberries
____blueberries
____cantaloupe
____cherries
____grapefruit
____grapes, seedless
____kiwi fruit
____oranges
____pineapple, chunks and crushed, no-added-sugar
____plums
____raisins
____raspberries
____strawberries
Dairy
____egg substitute
____eggs
____half and half, fat-free
____milk, nonfat
____Smart Balance Light Spread
____Smart Balance margarine
____sour cream, fat-free
____whipped topping, fat-free
____yogurt, lemon, fat-free
____yogurt, plain, fat-free
Cheese
____any kind, reduced-fat
____cheddar, sharp, reduced-fat
____mozzarella, fat-free
____Swiss, reduced-fat
Bread, Grains, & Pasta
____bread, whole-grain, whole-wheat
____dinner rolls, whole-wheat
____English muffins, whole-wheat
____hamburger buns, whole-wheat
____pasta, shells or elbows, whole-wheat
____pita breads, whole-grain, 6-inch
____rice, whole-grain
Nuts
____almonds
____cashews
____peanuts, dry roasted
____sunflower seeds
____walnuts
Condiments
____canola mayonnaise
____horseradish
____mustard, Dijon
____mustard, prepared
____soy sauce, light
____Worcestershire sauce
Spices & Herbs
____allspice
____basil
____cilantro
____cinnamon, ground
____dill seeds
____dill weed
____garlic powder
____ginger, ground
____gingerroot
____lemon juice
____marjoram
____mint