10 Stress Free
FRESH FRUIT
3 large bananas
3 medium lemons
1 medium orange
3 medium limes
Mixed fresh berries – (you can use 1 pint blueberries
& 1 pint raspberries or pints of cranberries and cherries)
6 medium peaches
1 large cantaloupe
FRESH VEGGIES
8 ounces thin asparagus spears (enough for 1 cup)
20 ounces button mushrooms (enough for 5 cups)
4 medium Yukon gold potatoes
6 large carrots
5 large yellow onions
3 large shallots
1 medium butternut squash
14 large plum tomatoes
1/2 pound Swiss chard (enough for 3 cups)
3 bunches (16 to 18) green onions
1 pint cherry tomatoes
1 large red onion
1 large green bell pepper
2 large red bell peppers
1 large yellow bell pepper
2 large beefsteak tomatoes
4 medium russet potatoes
1 leek
2 large zucchini
2 large yellow squash
1 medium head green cabbage
½ pound green beans (enough for 1 cup)
2 ears of corn
8 ounces Baby portobello mushrooms
4 ounces shitake mushrooms (enough for 1 cup)
4 ounces oyster mushrooms (enough for 1 cup)
2 large russet potatoes
1 small head romaine lettuce
2 ounces arugula leaves (enough for 2 cups)
FROZEN
Vanilla ice cream
2 cups frozen berries (strawberries, blueberries or raspberries)
FRESH HERBS
Rosemary
Cilantro
Chives
Parsley
Dill
Thyme
Sage
Tarragon
Basil leaves
3 whole heads garlic (or 20 medium sized cloves)
Mint
Bay Leaves
1 (1-inch piece) ginger
DAIRY, CHEESE & EGGS
1 ½ dozen large eggs
2 (1-ounce) slices reduced-fat white cheddar cheese
1 pound unsalted butter
10 ounces Gruyere cheese, shredded (enough for 2 cups)
2 pints half and half (enough for 3 cups)
1 pound butter
1 small container reduced fat ricotta cheese (enough for ½ cup)
2 ounces finely grated Parmesan cheese (enough for 1 cup)
1 ounce blue cheese (enough for ¼ cup)
Reduced fat mayonnaise (enough for 1 cup)
2 ounces grated cheddar cheese (enough for ½ cup)
Grated Asiago cheese (enough for two tablespoons)
4 ounces reduced fat cream cheese (enough for 1 cup)
1 small container reduced-fat sour cream (enough for 1 cup)
1 small container reduced-fat vanilla yogurt (enough for 1 cup)
CHECK YOUR CUPBOARD
Salt & Pepper
Maple Extract
Ground Allspice
Ground Mace
Ground cinnamon
Ground nutmeg
Ground cloves
Paprika
Cornstarch
Baking powder
Baking soda
Pure vanilla extract
Dried oregano leaves
Dried basil leaves
Dried Rosemary
Kosher Salt
Red pepper Flakes
CONDIMENTS
Marinara sauce (enough for 1 cup)
Soy sauce (enough for 2 tablespoons)
Chili sauce (enough for 1 tablespoon)
Tomato paste (enough for 2 tablespoons)
Worcestershire sauce (enough for 2 tablespoons)
Prepared horseradish (enough for 1 tablespoon)
Dry mustard (enough for 1 teaspoon)
FLOUR & SUGAR
Unbleached all-purpose flour (enough for 7 cups)
Cake flour (enough for 1 ½ cups)
All natural sugar (enough for 3 cups)
Confectioners’ sugar (enough for ½ cup)
Brown sugar (enough for 1 cup)
Honey (enough for 2 tablespoons)
OILS & VINEGARS
Olive oil (enough for 2 cups)
Sesame oil (enough for 1 tablespoon)
Canola oil (enough for 1 quart)
Rice wine vinegar (enough for 1/3 cup)
Red wine vinegar (enough for ¼ cup)
GRAINS
Lasagna noodles (you'll need 8 of them)
6 ounces whole wheat angel hair pasta
Yellow rice (enough for 3 cups)
Old-fashioned rolled oats (enough for ½ cup)
WINE & SPIRITS
Red wine (enough for 3 cups)
Dry white wine (enough for ½ cup)
Dry sherry (enough for ¼ cup)
PANTRY BREADS
1 whole wheat English muffin
Whole grain bread (you'll need 8 slices)
4 ciabatta rolls
4 whole wheat hamburger buns
CANS & JARS
Peanut butter (enough for 2 tablespoons)
2 (6-ounce) cans tomato paste
Beef stock (enough for 2 cups)
Minced oil-packed sun-dried tomatoes (enough for 1 cup and 2 tablespoons)
1 (2-ounce) tin anchovies, packed in oil
2 (28-ounce cans) diced tomatoes
Tomato juice (enough for 1 cup)
1 jar roasted red pepper
1 canned chipotle pepper in adobo sauce
Homemade beef stock or low sodium chicken broth (enough for 2 ½ quarts)
1 (15.5-ounce) can chickpeas
Key lime juice (enough for ¼ cup)
Soymilk (enough for 2 cups)
FRESH SEAFOOD
1 pound large shrimp, peeled and deveined (about 20)
4 (6 to 8-ounce) tuna steaks
MEAT & POULTRY
Canadian bacon (you'll need two slices)
¼ pound deli baked Tavern ham
¼ pound bacon
4 pounds ground turkey
6 ounces lean bacon (you’ll need about 4 to 6 strips)
3 pounds beef chuck roast
1 (4-pound) chicken
1 large (about 1 ½ pound) flank steak
SHOPPING DAY TIPS:
FOR: BACON AND ASPARAGUS QUICHE, REMEMBER TO: Pre-bake the tart shell so that it's ready when you are. Store in plastic wrap in the refrigerator for up to 5 days or in the freezer for up to 1 month.
FOR: HEARTY BEEF STEW, REMEMBER TO: Prepare the beef by cutting into cubes and storing in an airtight container in the refrigerator for up to 5 days. Prepare the carrots and onions and store in an airtight container for up to 5 days.
FOR: BUTTERNUT SQUASH AND SWISH CHARD ROLL-UPS, REMEMBER TO: Prepare the sauce and filling. Store both, separately, in an airtight container in the refrigerator for up to 4 days.
FOR: GINGER MARINATED TUNA STEAKS, REMEMBER TO: Prepare the butter, store in an airtight container in the refrigerator for up to 5 days.
FOR: SPICY FLANK STEAK SANDWICH With Roasted Pepper Blue Cheese Sauce, REMEMBER TO: Prepare the sauce and store in an airtight container in the refrigerator for up to 3 days.
FOR: REALLY GOOD TURKEY BURGERS With Cheddar Cheese and Horseradish Sauce, REMEMBER TO: Prepare the sauce. Store in an airtight container in the refrigerator for up to 4 days.
FOR: FRESH VEGGIE MINESTRONE SOUP With Chickpeas, REMEMBER TO: Prepare all of the veggies for the soup. Store separately, in airtight containers in the refrigerator for up to 4 days.
FOR: CREAMY WILD MUSHROOM SOUP With Sherry and Fresh Thyme, REMEMBER TO: Prepare this soup so that it’s ready for you during the week. Cool to room temperature. Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 1 month.
FOR: THE REAL DEAL FRIES With Ketchup of Course! REMEMBER TO: Prepare the ketchup. Store in an airtight container in the refrigerator for up to 5 days.
FOR: PRETTY IN PEACH, REMEMBER TO: Slice the peaches and store in an airtight container for up to 3 days