Vegetables and Fresh Herbs

1 tomato4 1/2 cups baby spinach4 cups mixed greens1 cup endive leaves1 cup radicchio leaves2 cups arugula1 handful shredded lettuce (iceberg or romaine)*4 handfuls butter-lettuce leaves10 grape tomatoes1/2 cup cherry tomatoes*1 1/2 cups carrots1/3 cup baby carrots*1 cup sugar snap peas1/3 cup zucchini*1/2 cup cucumber*1 1/2 cups mushrooms1 cup broccoli florets4 large celery ribs*2 tbsp.corn kernels (fresh or frozen)*3 slices eggplant*3 slices zucchini*1/2 cup butternut squash*1 small sweet potato*1/2 cup potatoes*1 avocado* [1/4 used]1 red bell pepper1 bell pepper*1 tbsp.yellow bell pepper*1/4 cup portobello mushrooms*12 asparagus spears*1/2 cup frozen spinach*1 tbsp.onion*4 to 5 cloves garlic1 tsp.fresh dill*


1 1/2 cups fresh blueberries1 cup watermelon*2 pears3 apples3/4 cup frozen raspberries*1 mango1/4 medium cantaloupe*1 peach*1 small banana*1/2 pink grapefruit*1 lemon

Meat,Poultry and Fish

4 oz.shrimp7 oz.skinless chicken breast6 oz.white fish (such as tilapia,sole,flounder)2 oz.sliced smoked-turkey breast*3 oz.salmon filet*4 oz.scallops*


1 latte* (with 1/2 cup nonfat milk,included in dairy section)2 bags herbal tea1 cup coffee* (with 1/2 cup nonfat milk,included in dairy section)2 tbsp.,plus 1 tsp.sweetened cocoa powder (for making hot cocoa)


3 1/2 cups nonfat milk2 1/2 cups plain nonfat Greek yogurt2 tbsp.low-fat cottage cheese*3 oz.part-skim mozzarella cheese3 4 oz.50-percent reduced-fat cheddar cheese1 cheese*2 oz.goat cheese2 tsp.Parmesan cheese*4 tbsp.part-skim ricotta cheese2 tbsp.light sour cream*1 1/2 cups low-fat vanilla frozen yogurt1/2 cup low-fat chocolate frozen yogurt*7 eggs1 tsp.butter*


1 store-bought frozen honey oat waffle*1/2 cup uncooked whole-wheat penne pasta*4 chocolate graham cracker squares1 slice cinnamon swirl whole-grain bread*7 slices multigrain or whole-wheat bread1 slice seven-grain bread*1 medium soft corn tortilla*2 store-bought crunchy taco shells*1 cup (cooked) oatmeal*1 energy bar (120 to 150 calories,like Kashi TLC chewy granola bar)*1/2 cup (cooked) soda noodles*1 100-calorie sandwich round (such as Arnold Sandwich Thin or Pepperidge Farm Deli Flat)*1/3 cup (cooked) quinoa*1 cup (cooked) Wheatina cereal (or oatmeal)*1/3 cup high-fiber cereal*

Oils and Seasoning

Olive oilNonstick cooking spray2 tsp.sesame oil*SaltPepperCinnamon (several pinches)2 tsp.white balsamic or Champagne vinegar5 tbsp.balsamic vinegar (or more,to taste)4 tsp.prepared horseradish sauce1 tbsp.light mayonnaise*2 tsp.reduced-sodium soy sauce*2 tsp.prepared ginger tamari dressing*2 tsp.French onion soup mix*Paprika (few pinches)*Garlic powder (few pinches)*


2 tbsp.almond butter1 tsp.nut butter of your choice*1 butter*1/2 cup applesauce*1 tsp.raspberry jam*1/2 cup white beans (canned)*2 tbsp.dried cranberries*4 to 5 dried figs1 tbsp.dried plums*1 tbsp.dried apricots*1 tbsp.dried blueberries*2 tbsp.raisins*2 tbsp.tart dried cherries*5 tbsp.sliced almonds1 tbsp.candied walnuts*2 tbsp.walnuts1 tbsp.pecans*4 tbsp hummus*1/2 cup black beans (canned)*6 tbsp.prepared salsa2 tbsp.cocktail sauce*Sugar (a pinch,for making cinnamon sugar)1 slice roasted red pepper (jarred)*2 tbsp.sliced water chestnuts (canned)*2 tbsp.bamboo shoots (canned)*1/4 cup crushed pineapple (canned)*1 can reduced-sodium split pea soup (canned)*1 bag 90-calorie microwave popcorn*1 tsp.grainy mustard*3/4 cup reduced-sodium chicken or vegetable broth

*Ingredient in one of this week's recipes