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5 Day Fat Fighting Grocery List

7:44 PM, Sep 1, 2011   |    comments
5 Day Fat Fighting Grocery List
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Put away packaged, processed and fast foods and re-set your taste buds to enjoy the real deal--whole foods!

This medical doctor and registered dietitian approved 5 day meal plan is designed to jumpstart your weight loss, fuel your body and help you get healthy!

The Fat Fighting Meal plan is for busy people who want quick and easy, real food meals.

Most meals are created for two people with leftovers for the next day. Feel free to make the recipes your own... add additional spices, herbs and garlic to give your food an extra kick!

VEGETABLES
5 medium onions
3 large fresh garlic bulbs
1 pound fresh, washed spinach
8 ounces baby bella or white mushrooms
1 green bell pepper
1 jalapeno
1 bundle fresh cilantro
6 tomatoes
2 avocados
1 pound mixed greens
1/2 cup grated carrots
1 small zucchini
fresh rosemary
fresh basil

FRUIT
apples 8 (snacks)
pineapple
3 limes

DAIRY
1 carton of eggs
16 ounces plain, non-fat Greek yogurt
2 sticks low-fat mozzarella cheese
skim milk or almond milk for cereal
1 package shredded low-fat mozzarella cheese

GRAINS
whole grain bread with at least 4 grams fiber per slice
whole wheat sandwich thins (Arnold brand has 5 grams fiber)
high fiber cereal (at least 10 grams)
1 box quinoa
12 (6 ounce) whole grain/wheat tortillas with higher fiber
1 box whole grain spaghetti noodles (quinoa, whole wheat)
1 package whole wheat naan bread (Indian flatbread)

MEAT
1 pound organic boneless/skinless chicken breast
3 pound uncooked lean ground turkey meat
2 pounds extra lean ground beef (tacos/pizza/spaghetti)

CANNED & PACKAGED
light tuna unsalted w/ water drained
1 bag green lentils
1 can no-salt added black beans
2 cans no-salt added canned Great Northern Beans
2 cup organic chicken broth
1 can no-salt added crushed tomatoes (San Marzano plum tomatoes if available)
tomato paste
1 cup sun-dried tomatoes
1 jar salsa
1 small can diced green chilis
extra virgin olive oil
almond butter
balsamic vinegar
peach green or white tea to drink all week
whole wheat fig newtons
2 dark chocolate bars-70% cocoa *Lindt or other brand
100% fruit frozen bars (no added sugar)
1 bag frozen corn

SPICES
coriander
cumin
chili powder
oregano
bay leaf
ground ginger
sea salt

Gannett

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