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Healthy Eating Planner: 31 Days of Superfoods

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Week 1


Fresh

  • Boneless, skinless chicken breasts
  • Salmon
  • Steak
  • Goat cheese
  • Avocado
  • Baby spinach
  • Bell pepper
  • Broccoli
  • Carrots, shredded
  • Lemon
  • Lime
  • Potato
  • Romaine lettuce
  • Tomato


Frozen

  • Broccoli florets


Packaged

  • Whole-grain flatbreads
  • Whole-grain hamburger buns
  • Whole-grain rolls
  • Whole-grain tortillas
  • Pine nuts
  • Walnuts, slivered
  • Canned black beans
  • Canned pinto beans
  • Whole-grain penne pasta
  • Pizza sauce
  • Salsa


Staples

  • Garlic
  • Light vinaigrette
  • Olive oil
  • Peanut oil
  • Salt and pepper

Week 2


Fresh

  • Boneless, skinless chicken breasts
  • Reduced-fat feta cheese
  • Avocado
  • Basil
  • Bell pepper
  • Broccoli
  • Carrots
  • Cucumber
  • Lemon
  • Lime
  • Mixed salad greens
  • Potatoes
  • Romaine lettuce
  • Tomato


Frozen

  • Cooked shrimp


Packaged

  • Whole-grain pita
  • Whole-grain tortillas
  • Peanuts, chopped
  • Walnuts, chopped
  • Canned chickpeas
  • Canned pinto beans
  • Whole-grain pasta
  • Brown rice
  • Kalamata olives


Staples

  • Parmesan cheese
  • Chili powder
  • Cumin
  • Garlic
  • Light vinaigrette
  • Olive oil
  • Peanut oil
  • Salt and pepper

Week 3


Fresh

  • Skinless, boneless chicken breasts
  • Salmon
  • Steak
  • Goat cheese
  • Baby spinach
  • Basil
  • Carrots, shredded
  • Cherry tomatoes
  • Chives
  • Kale
  • Lemon
  • Romaine lettuce
  • Sweet potato
  • Zucchini


Frozen

  • Cooked shrimp


Packaged

  • Whole-grain flatbreads
  • Whole-grain hamburger bun
  • Whole-grain roll
  • Whole-grain tortillas
  • Pine nuts
  • Walnuts, slivered
  • Canned white beans
  • Quinoa
  • Whole-grain pasta
  • Low-sodium tomato sauce
  • Pizza sauce
  • Unsweetened cocoa powder


Staples

  • Parmesan cheese
  • Balsamic vinaigrette
  • Barbeque sauce
  • Cinnamon
  • Cumin
  • Dijon mustard
  • Garlic
  • Maple syrup
  • Olive oil
  • Oregano
  • Red-wine vinegar
  • Salt and pepper

Week 4


Fresh

  • Boneless, skinless chicken breasts
  • Salmon
  • Low-fat cheddar cheese, shredded
  • Reduced-fat feta cheese
  • Avocado
  • Baby carrots
  • Basil
  • Broccoli
  • Carrots
  • Cauliflower
  • Cherry tomatoes
  • Cucumber
  • Lemon
  • Mint
  • Mixed greens
  • Onion
  • Peapods
  • Potato
  • Red bell pepper
  • Romaine lettuce
  • Scallion
  • Tomatoes


Frozen

  • Broccoli florets
  • Cooked shrimp
  • Veggie burger


Packaged

  • Whole-grain hamburger bun
  • Whole-grain pita
  • Whole-grain roll
  • Whole-grain tortillas
  • Peanuts, chopped
  • Canned chickpeas
  • Canned white beans
  • Canned vegetarian or turkey chili with beans
  • Low-sodium lentil soup
  • Whole-grain penne pasta
  • Brown rice
  • Quinoa
  • Kalamata olives
  • Low-sodium tomato sauce
  • Raisins
  • Salsa
  • Unsweetened cocoa powder


Staples

  • Parmesan cheese
  • Butter
  • Cinnamon
  • Cumin
  • Curry powder
  • Garlic
  • Light vinaigrette
  • Low-fat ranch dressing
  • Low-sodium vegetable broth
  • Peanut oil
  • Red-wine vinegar
  • Salt and pepper
  • Olive oil

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lauren.chambard wrote:

This is wonderful, thank you!

3/3/2014 02:10:29 AM Report Abuse
lbguajardo wrote:

love it I'll try it and let you know

1/25/2014 07:03:32 AM Report Abuse
rnkamyar wrote:

Day planning = Healthy!! http://bit.ly/LIKKV7

1/23/2014 01:23:33 PM Report Abuse
ppulman wrote:

This is a terrific help and time saver. Love the recipes and would like to see more of this kind of thing.

12/27/2013 03:19:30 PM Report Abuse
lesvia5 wrote:

Love the simpleness of the recipes.Cant wait to try it.

7/17/2013 02:09:27 PM Report Abuse

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