Week 34 Good to the Bones Stress Free
FRESH FRUIT
7 medium lemons
2 medium apples
5 medium limes
1 pint blueberries
1 large orange
1 large peach
1 large mango
1 large pineapple
4 large bananas
Mixed fresh berries – (you can try 1 pint blueberries
& 1 pint raspberries or pints of cranberries and cherries)
1 large cantaloupe
FRESH VEGGIES
2 large white onions
4 large zucchini
3 large red onions
2 1/2 pounds Swiss chard (enough for about 12 cups)
1 medium jalapeno pepper (enough for 2 tablespoons)
4 ounces baby Portobello mushrooms (enough for 1 cup)
12 large plum tomatoes
6 large yellow squash
1 ounce baby spinach leaves (enough for ¼ cup)
2 ½ pounds spinach leaves (enough for about 15 cups)
8 ounces thin asparagus spears (enough for 1 cup)
4 medium Yukon gold potatoes
6 large carrots
1 large yellow onion
1 large shallot
8 large plum tomatoes
3 bunches (16 to 18) green onions
1 pint cherry tomatoes
1 large red bell pepper
2 large beefsteak tomatoes
4 medium russet potatoes
1 large avocado (for garnish)
2 large baking potatoes
1 leek
1 medium head green cabbage
½ pound fresh green beans (enough for 1 cup)
2 ears of corn
4 ounces shitake mushrooms (enough for 1 cup)
4 ounces oyster mushrooms (enough for 1 cup)
1 small head romaine lettuce
2 ounces arugula leaves (enough for 2 cups)
FROZEN
2 cups frozen berries (strawberries, blueberries or raspberries)
FRESH HERBS
Rosemary
3 whole heads garlic (or 18 medium sized cloves)
Thyme
2 (1-inch pieces) ginger
Cilantro
Parsley
Dill
Tarragon
Basil leaves
Mint
Bay Leaves
DAIRY, CHEESE & EGGS
2 dozen large eggs
1 half gallon reduced fat milk (enough for 2 1/2 cups)
4 ounces goat cheese, crumbled (enough for 1 cup)
Reduced fat mayonnaise (enough for 3 tablespoons)
2 ounces reduced fat, grated Mozzarella cheese (enough for 1/2 cup)
Finely grated Parmesan cheese (enough for 2 cups)
2 ounces Jack cheese (for garnish)
1 stick vegetable shortening
2 (15-ounce) containers reduced fat ricotta cheese
Half and half (you’ll only need two tablespoons)
1 large container vanilla flavored reduced fat yogurt (enough for 2 cups, plus garnish)
2 (1-ounce) slices reduced-fat white cheddar cheese
1 pound unsalted butter
2 pints half and half (enough for 3 cups)
1 pound butter
1 ounce blue cheese (enough for ¼ cup)
Reduced fat mayonnaise (enough for 1 cup)
2 ounces grated cheddar cheese
4 ounces reduced fat cream cheese
1 small container reduced-fat sour cream (enough for 2 cups)
CHECK YOUR CUPBOARD
Salt & Pepper
Cornstarch
Ground cumin
Baking powder
Baking soda
Pure vanilla extract
Paprika
Corn syrup
Ground Allspice
Ground Mace
Kosher salt
Ground cinnamon
Ground cloves
Dried oregano leaves
Dried basil leaves
CONDIMENTS
Dijon Mustard (enough for 1/3 cup)
Cornflake crumbs (enough for 2 cups)
Shredded coconut (enough for 3 tablespoons)
Soy sauce (enough for 2 tablespoons)
Chili sauce (enough for 1 tablespoon)
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 5 cups)
Cake flour (enough for 1 ½ cups)
All natural sugar (enough for 2 cups)
Whole wheat flour (enough for 1 cup)
Brown sugar (enough for 1 ½ cups)
Confectioners' sugar (enough for 1 cup)
Honey (enough for 2/3 cup)
1 (11.5-ounce) package dark chocolate chunk pieces
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 1/2 cup)
WINE & SPIRITS
Red wine (enough for 1 cup)
Dry sherry (enough for ¼ cup)
GRAINS
Polenta (enough for 1 cup)
6 ounces whole wheat angel hair pasta
Old-fashioned rolled oats (enough for 2 cups)
PANTRY BREADS
4 whole wheat pita pockets
1 whole wheat English muffin
4 ciabatta rolls
4 whole wheat hamburger buns
NUTS
Walnuts (enough for ¼ cup)
Cashews (enough for 1 cup)
Honey roasted almonds (enough for 1 cup)
Chopped mixed nuts (enough for 2 cups)
CANS & JARS
Apple juice (enough for ½ cup)
2 jarred roasted red peppers
1 (16-ounce) can black beans
1 (16-ounce) can red beans
2 (16-ounce) cans diced tomatoes
Peanut butter (enough for 1 cup, plus two tablespoons)
White grape juice (enough for 1 cup)
2 (6-ounce) cans tomato paste
1 (2-ounce) tin anchovies, packed in oil
1 (28-ounce can) diced tomatoes
Tomato juice (enough for 1 cup)
1 canned chipotle pepper in adobo sauce
Homemade beef stock or low sodium chicken broth (enough for 3 quarts)
1 (15.5-ounce) can chickpeas
Key lime juice (enough for ¼ cup)
Soymilk (enough for 2 cups)
FRESH SEAFOOD
1 ½ pounds skinless tilapia fillets
1 pound large shrimp, peeled and deveined (about 20)
4 (6 to 8-ounce) tuna steaks
MEAT & POULTRY
2 large (6 to 8-ounce) skinless, boneless chicken breast halves
2 (12 to 14-ounce) pork tenderloins
Canadian bacon (you'll need two slices)
1 pound bacon
3 pounds beef chuck roast
1 large (about 1 ½ pound) flank steak
SHOPPING DAY TIPS:
FOR: WHOLE GRAIN APPLE MUFFINS With Walnut Streusel, REMEMBER TO: Prepare these muffins, store in an airtight container for up to 4 days.
FOR: PARMESAN CHICKEN FINGERS With Green Cashew and Curry Dipping Sauce, REMEMBER TO: Prepare the sauce and store in an air tight container (in the refrigerator) for up to 4 days.
FOR: ROSEMARY POLENTA With Spinach, Red Beans and Goat Cheese, REMEMBER TO: Prepare the polenta, cover, and chill for up to 4 days.
FOR: PEPPERED PORK PINWHEELS Stuffed with Swiss Chard, Sun-Dried Tomatoes and Mozzarella, REMEMBER TO: Prepare the Swiss chard filling, cool to room temperature, place into an air-tight container and store in the refrigerator for up to 3 days.
FOR: PEPPERY WHITE BEAN SALSA With Whole Wheat Pita Chips, REMEMBER TO: Prepare the salsa and store in an airtight container for up to 4 days.
FOR: SUMMER SQUASH SALAD With Baby Spinach, Roasted Tomatoes and Parmesan Cheese, REMEMBER TO: Roast the tomatoes, store in an airtight container (in the refrigerator) for up to 3 days.
FOR: PEANUT BUTTER SANDWICH COOKIES, REMEMBER TO: Prepare these cookies for weekday treats. Store in an airtight container for up to 1 week.
FOR: COCKTAIL NUT COOKIE BARS, REMEMBER TO: Make the bars and store in an air tight container for up to 1 week.
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: 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.