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Prep School: 5 Quick Diet-Friendly Dinners

With just a little advance planning and cooking on Sunday, you can save time and calories all week.
Make ahead meals Shopping List


2 1/2 pounds plum tomatoes
1 small beefsteak tomato
3 lemons
1 large red bell pepper
1 large yellow bell pepper
1 large carrot
1 bunch celery
1 package white button mushrooms (8 ounces)
1 head garlic
1 shallot
1 bunch scallions
1 small Vidalia onion
1 cucumber
1 bunch basil
1 bunch parsley
1 package baby arugula

Meat and Poultry

1 pound boneless, skinless chicken breasts
3/4 pound flank steak
6 ounces hot Italian pork sausage

Canned and Packaged Foods

1 package whole wheat fusilli (16 ounces)
1 package pearled barley
1 package corn tortillas (10-count)
1 can pinto beans (15 ounces)
1 can no-salt-added chickpeas (15 ounces)
2 cans no-salt-added cannellini beans (15 ounces each)
1 jar pitted Kalamata olives
1 carton reduced-sodium chicken broth (32 ounces)


4 ounces shredded Monterey Jack (about 1 cup)
1 ounce crumbled feta (about 1/4 cup)

Frozen Foods

1 package frozen corn kernels (10 ounces)
3/4 pound frozen peeled and deveined large shrimp


If you don't already have these in your pantry, add them to the list.

Nonstick cooking spray
Extra virgin olive oil
Dijon mustard
Red wine vinegar
Dry white wine
Dry red wine
Chili powder
Ground cumin
Crushed red pepper flakes
Dried thyme leaves
Italian seasoning blend
Black pepper