Easy 20-Minute Meals: The Shopping List
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Fitness

Easy 20-Minute Meals: The Shopping List

We took 6 suppertime staples and turned them into 22 delicious and easy recipes you can prepare all month long. Here you can print out a week-by-week shopping list for a handy grocery store guide!

Week 1

NOTE: These shopping lists are a handy print-and-go grocery store guide to accompany our 30-day meal plan, 20-Minute Stress-Free Meals.

 
Fresh

Boneless, skinless chicken breasts

White fish fillets

All-white meat ground turkey

Beef tenderloins

Cilantro or parsley

Rosemary (can use dried)

Ginger

Capers

Tofu

Tomato

Onion

Portobello mushrooms, sliced

Lime

Frozen

Small shrimp

Peas

Packaged

Whole wheat pasta

Whole-grain rolls

Canned black beans

Brown rice

Beef broth

Staples

White wine

Garlic

Dried thyme

Grated Parmesan cheese

Chili powder

Marjoram

Whole-grain mustard

Hoisin sauce

Steak sauce

Olive oil

Sesame oil

Salt and pepper

Week 2

Fresh

Skinless, boneless chicken breasts

Salmon fillets

White fish fillets

All-white meat ground turkey

Lean steak

Reduced-fat plain yogurt

Cilantro

Parsley

Rosemary

Ginger

Extra-firm tofu

Spinach

Tomato

Garlic

Shallots

Lemon

Lime

Frozen

Small shrimp

Peas

Packaged

Sourdough rolls

Whole wheat pasta

Caraway seeds

Canned diced tomatoes

Basmati or Jasmine rice

Soba noodles

Staples

Butter

Coriander seed, crushed

Dried rosemary

Chili powder

Curry powder

Orange juice

Grated Parmesan cheese

Olive oil

Sesame oil

Light soy sauce

BBQ sauce

Salt and pepper

Cooking spray

Week 3

Fresh

Skinless, boneless chicken breasts

White fish fillets

All-white meat ground turkey

Beef tenderloins

Lean steak

Reduced-fat plain yogurt

Cilantro

Ginger

Extra-firm tofu

Red or yellow grape tomatoes

Green olives

Portobello mushrooms, sliced

Onion

Cucumber

Frozen

Broccoli florets

Packaged

Whole wheat pasta

Pad Thai noodles

Whole-grain rolls

Sourdough rolls

Ground honey-roasted peanuts (optional)

Beef broth

Pasta sauce

Pad Thai Sauce

Staples

White wine

Grated Parmesan cheese

Romano cheese

Sesame oil

Olive oil

Garlic

Dried dill

Dried thyme

Dried marjoram

Dried chili peppers

Italian seasoning

BBQ sauce

Steak sauce

Chicken or vegetable stock

Lemon-pepper

Salt and pepper

Week 4

Fresh

Skinless, boneless chicken breasts

White fish fillets

Salmon fillets

All-white meat ground turkey

Lean steak

Plain yogurt

Baby Bok choy, sliced

Tarragon or basil (can use dried)

Cilantro (can use dried)

Tarragon

Ginger

Extra-firm tofu

Leek

Lemon

Spinach

Red grapes

Shallots

Mushrooms, sliced

Celery

Tomato

Lettuce

Frozen

Mixed vegetables (such as zucchini, squash, and peppers)

Packaged

Whole wheat pasta

Whole wheat tortillas

Slivered almonds

Capers

Canned chickpeas

Sesame seeds

Caraway seeds

Chipotle en adobe, chopped

Brown rice

Rice noodles

Soba noodles

Staples

White wine

Grated Parmesan cheese

Butter

Olive oil

Sesame oil

Light soy sauce

Teriyaki sauce

Light mayo

Lemon pepper

Garlic

Dried thyme

Dried oregano

Salt and pepper

Originally published on FitnessMagazine.com, October 2008.

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