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My Shopping List
DAYS 15-21: FINISH STRONG AT YOUR FINGERTIPS
Please be sure to check your pantry and refrigerator to see what you have left over from Fade Away
before shopping. You might already have what you need for certain items and may not need to buy
some items on the list. Also, remember that most recipes in the plan serve four. If you are cooking for
one or two, you may want to check serving sizes and adjust the amounts on this list.
PRODUCE
Vegetables
q 1 head broccoli
q 1 large carrot
q 1 cucumber
q 1 zucchini (6 ounces)
q 4 radishes
q 16 ounces sliced baby bella (cremini) mushrooms
q 1 pint grape tomatoes
q 4 plum tomatoes
q 1 beefsteak tomato
q 1 tomato
q 2 1/2 pounds sweet potatoes
q 12 ounces escarole
q 12 ounces kale
q 1 or 2 heads romaine lettuce*
q 1 bag (5 ounces) cups field greens*
q 1 bunch fresh dill
q 1 bunch cilantro
q 1 bunch scallions
q 2 cloves garlic
q 2-inch piece of fresh ginger
q 1 small red onion
q 2 large onions
*You can use shredded romaine lettuce in place of field greens for any of the dinner salads.
A head of romaine will yield about 8 cups of shredded greens.
Fruits
q 2 avocados
q 1 bunch red grapes
q 3 oranges
q 1 lime
q 2 apples
q 1 pear
q 2 kiwifruits
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Fruits (continued)
q 1 nectarine
q 1 pint strawberries
q 1 pint blueberries
q 1 pint raspberries
MEAT, POULTRY, AND SEAFOOD
q Bone-in, skin-on chicken breast halves (about 8 ounces each)**
q 3 ounces ground turkey breast*
q 3 ounces flank steak*
q 12 ounces well-trimmed beef sirloin
q 6 ounces cooked turkey breast, chicken breast, or roast beef
q 1 pound white fish fillets, such as cod, grouper, or snapper
**You can scale the Roast Chicken recipe to make as much or as little chicken as you
want, from 1 to 8 chicken breasts. But be sure to cook enough to have leftovers for the
chicken salad on Day 17.
*Scale these amounts up based on the number of people you are cooking for.
DAIRY AND EGGS
q 1/2 gallon fat-free milk
q 6 ounces low-fat buttermilk
q 1 container (15 ounces) fat-free ricotta cheese
q 1 container (15 ounces) part-skim ricotta cheese
q 1 container (32 ounces) 0% Greek yogurt
q 1 container (32 ounces) nonfat yogurt
q 3 mini cheeses
q 6 ounces reduced-fat goat cheese or feta cheese
q 5 ounces reduced-fat feta cheese
q 6 ounces shredded Parmesan cheese
q 1 dozen eggs
FROZEN
q 1 bag (12 ounces) Chinese stir-fry vegetables
q 1 bag (10 ounces) frozen green peas
q 1 bag (10 ounces) frozen French-cut green beans
DRY AND CANNED GOODS/NUTS AND SEEDS
q 1 package whole-grain crackers
q 1 loaf whole-grain bread*
q 9 high-fiber whole-wheat tortillas (6 or 7 inches)
q 1 thin-crust whole-wheat pizza shell (12-inch)
q 1 box whole-wheat couscous
q 1 box or bag (12 ounces) flax meal
q 1 box (14 ounces) brown rice Copyright © 2012 The Reader’s Digest Association . All rights reserved.
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DRY AND CANNED GOODS/NUTS AND SEEDS (continued)
q 1 container (18 ounces) quick-cooking oats
q 1 can (15 ounces) chickpeas
q 1 can (12 ounces) water-packed artichoke hearts
q 1 snack-size cup unsweetened applesauce
q 1 can (6 ounces) no-salt-added tomato paste
q 1 jar (24 ounces) marinara sauce
q 16 dates
q 1 package (4 ounces) sunflower seeds
q 1 bag (12 ounces) hulled pumpkin seeds
q 6 ounces almonds
q 6 ounces walnuts
q 1 small bag (2 pounds) white whole-wheat or regular whole-wheat flour
q 1 can (8 ounces) unsweetened cocoa powder
q 1 box (1 pound) turbinado sugar or light brown sugar
q 1 jar (3 ounces) espresso powder
*The breads in the menus are interchangeable. Just buy one loaf of any whole-grain bread
and substitute it whenever a slice of whole-wheat or whole-grain bread is called for.
PANTRY STAPLES AND SPICES
q fine sea salt
q black pepper
q natural peanut butter
q cinnamon
q honey
q red-wine vinegar
q cayenne pepper
q extra-light olive oil
q extra-virgin olive oil
q dried thyme
q dried rosemary
q baking soda
q baking powder
q vanilla extract
q reduced-fat mayonnaise (made with olive oil)
q chipotle chile powder
q ground coriander
MISCELLANEOUS
q 1 small carton unsweetened almond milk
q 1 bottle (750 ml) red wine for drinking, plus about 1/2 bottle dry red wine for cooking
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