Phase 1 Grocery List for ONE PERSON for ONE WEEK; Meal Plan Approach, Level II (Breakfast item

only; snack item only; lunch item only; dinner item only. Italicized items are for recipes that make more than one serving. Parenthetical names are the recipes that call for that particular item.)

cup sliced mushrooms

(omelet)

1 hothouse cucumber
(cucumber)

1 cups halved mushrooms

(shrimp)

4 chopped garlic cloves (lemon

chicken)

1 bunch green onions 2 Roma tomatoes (omelet,

spinach scramble, & chef salad)

potato (asparagus soup)

GRAINS 4 cups wild rice 12 wheat English muffins (soy

muffin)

2 cups romaine lettuce (chef

salad)

cup hearts of palm (chef salad) 1 1/3 cup shallots

8 oz dried soba noodles (stir-fry)

FRUITS 1 cup fresh strawberries 1 medium grapefruit medium cantaloupe 2 cups berries (protein shakes) 1 banana (protein shakes) 1 oz avocado (chef salad) 1 orange (pork salad) 2 Tbsp golden raisins (pork salad) 1 lemon (tuna salad & lemon
chicken)

4 Tbsp fresh dill 1 Tbsp fresh mint (cucumber) 2 Tbsp arrowroot (lemon-dill) 1 Tbsp 2 tsp fresh basil 2 tsp parsley (burger) 2 onions 1 cup red onion (shrimp &
cucumber)

DAIRY 3 oz string cheese 3 oz low-fat Swiss cheese 3 oz low-fat cheddar cheese

(omelet)

3 oz Parmesan cheese (chicken

scramble)

4 oz grated mozzarella cheese 3 oz feta cheese (spinach

scramble)

1 bunch celery 2 plum tomatoes (red pepper) 4 cup broccoli florets (shrimp
& stir-fry)

36 oz 1% cottage cheese gallon skim milk 3 Tbsp low-fat buttermilk

(burger)

1 cups snow peas (shrimp) VEGETABLES 1 cup asparagus 1 lbs diced asparagus
(asparagus soup)

1 yellow bell pepper (shrimp) 1 red bell pepper (pork salad) 3 cups arugula (steak salad) pint cherry tomatoes (steak
salad)

32 egg whites 1 cup plain yogurt (cucumber)

6 cups salad greens 1 cup zucchini 1 cup snap peas 1 medium artichoke 1 cup green beans

SNACKS 7 protein bars 30 pistachios 1 oz cashews 4 oz soy nuts 4 oz turkey jerky

2 cups spinach leaves

(spinach scramble & pork salad)

1 Napa cabbage (pork salad) 2 Tbsp shredded carrots (tuna

salad)

CANNED/BOTTLED OTHER Protein powder 1 cup quinoa cup firm silken tofu (miso) 14 cups (3 qts) fat-free chicken broth 1 qt vegetable stock (miso) cup lemon juice 2 Tbsp lime juice (cumin
vinaigrette)

8 oz turkey 4 oz fat-free turkey breast (chef

salad)

6 oz ground turkey breast

(burger)

4 oz extra lean ham (chef salad) 6 slices turkey bacon 19 oz chicken breast 2 lbs boneless, skinless chicken thighs
(lemon chicken)

SEASONINGS 1 Tbsp sesame seeds 2 Tbsp dried thyme (red pepper) tsp ground white pepper (red
pepper)

1 tsp minced lemongrass

(lemon-dill)

5 roasted red peppers (red

pepper)

1 Tbsp and 1 tsp minced garlic cup tomato paste (red pepper) 1/3 cup soy sauce (shrimp & stirfry)

24 soy sausage patties (soy

muffin)

tsp ground cumin (red pepper) tsp cumin powder (cumin

vinaigrette)

2 lbs top sirloin (steak salad & stirfry)

1 cup rice vinegar 1 Tbsp minced ginger (shrimp

& stir-fry)

8 oz Island pork tenderloin (pork

salad)

Salt Black pepper 1/3 cup all-purpose flour (gravy)

1 Tbsp sourdough bread crumbs (burger)

1 cup canned water chestnuts

(shrimp)

BEVERAGES 7 recovery drinks 6 oz fresh-squeezed juice

(Compiled by Heidi. P90Xfamily.blogspot.com)

3 oz mayonnaise (chicken &

tuna salads)

Tbsp celery seed (tuna salad &

cucumber)

2 Tbsp Dijon mustard cup artichoke hearts (steak

salad)

1/16 tsp cayenne (cucumber) tsp dry mustard (asparagus

soup)

RECIPES (in order of preparation) Mushroom omelet (p. 38) Chef salad (p. 39)

3 tsp Worcestershire sauce Olive oil 1 Tbsp sesame oil

miso) (stir-fry &

tsp yellow mustard seed

(asparagus)

Dash 17-spice mix (asparagus

soup)

Lemon-dill sauce (p. 27 serves 10) Red pepper soup (p. 30 serves 12) Protein shake (p. 31) Shrimp stir-fry (p. 47) Gravy (p. 26serves 10) Butternut squash soup (p. 28
serves 3)

8 oz tuna (tuna salad) 2 Tbsp molasses (lemon chicken)

SEAFOOD 8 oz salmon 8 oz halibut 8 oz swordfish 8 oz shrimp (shrimp)

3 Tbsp low-fat Ranch dress.

(chef salad)

4 cups white wine (lemon-dill &

red pepper)

MEATS

Chicken scramble (p. 33)

Chicken salad (p. 44) Vegetable soup (p. 30serves 18; did NOT include in grocery list) Pesto sauce (p. 25serves 20; did NOT include in grocery list) Soy sausage muffin (p. 32) Steak and arugula salad (p. 41) Balsamic vinaigrette (p. 24 serves 16; did NOT include in grocery list) Honey-chile sauce (P. 26 serves 16; did NOT include in grocery list) Spinach scramble (p. 36) Turkey burger (p. 48) Coleslaw (p. 51serves 12; did NOT include in grocery list) Gazpacho (p. 29serves 10; did NOT include in grocery list) Mango-ginger sauce (p. 25 serves 8; did NOT include in grocery list) Island pork tenderloin salad (p. 46) Cumin vinaigrette (p. 24 serves 2)
Beef and broccoli stir-fry (p. 50 serves 4)

Tuna salad (p. 42) Chilled cucumber soup (p. 27

serves 4)

Lemon-garlic chicken (p. 50 serves 3) Asparagus soup (p. 28serves 8)

(Compiled by Heidi. P90Xfamily.blogspot.com)

Miso soup (p. 29serves 8) Cheese scramble (p. 35)