Week 46 Skin Savvy Stress Free
FRESH FRUIT
2 medium apples
3 large cantaloupes
3 pints blueberries
3 medium oranges
1 large honey dew melon
1 small watermelon
2 large mangos
6 large peaches
1 pint strawberries
6 large bananas
5 medium limes
5 medium lemons
Mixed fresh berries – (you can try 1 pint blueberries
& 1 pint raspberries or pints of cranberries and cherries)
FROZEN
Vanilla ice cream
2 cups frozen berries (strawberries, blueberries or raspberries)
FRESH VEGGIES
1 large white onion
4 large red bell peppers
22 medium plum tomatoes
6 ounces spinach leaves (enough for 4 cups)
1 bunch (6 to 8) green onions
5 medium sweet potatoes
3 large red onions
1 large avocado
2 large yellow bell peppers
4 large yellow onions
1 large butternut squash
2 ears of corn
1 medium jalapeno pepper
2 ounces arugula leaves (enough for 2 cups)
4 ounces mesclun lettuce mix (enough for 4 cups)
1 small head Boston lettuce
8 ounces thin asparagus spears (enough for 2 cups)
12 ounces button mushrooms (enough for 3 cups)
4 medium Yukon gold potatoes
1 large shallot
1/2 pound Swiss chard (enough for 3 cups)
1 large green bell pepper
2 large beefsteak tomatoes
1 leek
2 large zucchini
2 large yellow squash
1 medium head green cabbage
½ pound green beans (enough for 1 cup)
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
2 small heads romaine lettuce
FRESH HERBS
Mint
Tarragon
Basil leaves (enough for almost 3 cups)
Cilantro (enough for ¼ cup)
Parsley (enough for 1 full cup)
Turmeric
Chives
Dill
Thyme
Sage
3 whole heads garlic (or 18 medium sized cloves)
Bay Leaves
DAIRY, CHEESE & EGGS
1 large container reduced fat vanilla flavored yogurt
1 (16-ounce) container reduced-fat plain yogurt
4 ounces reduced-fat, grated Monterey Jack cheese (enough for 1 cup)
1 small container reduced-fat sour cream (enough for ¼ cup)
16 large eggs
10 ounces Gruyere cheese (enough for 2 cups shredded)
2 pints half and half (enough for 3 cups)
1 pound butter
3 sticks unsalted butter
1 small container reduced fat ricotta cheese (enough for ½ cup)
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)
4 ounces reduced fat cream cheese
CHECK YOUR CUPBOARD
Salt & Pepper
Ground cinnamon
Pure vanilla extract
Chili powder
Kosher salt
Baking Powder
Baking Soda
Dried oregano leaves
Ground Allspice
Ground Mace
Ground cloves
Paprika
Cornstarch
Dried basil leaves
Dried Rosemary
Red pepper flakes
WINE & SPIRITS
Red wine (enough for 3 ½ cups)
Dry white wine (enough for ½ cup)
Dry sherry (enough for ¼ cup)
FLOUR & SUGAR
Whole wheat flour (enough for 1/3 cup)
Cornstarch (enough for 1 tablespoon)
Brown sugar (enough for 2 cups)
All natural sugar (enough for 2 1/4 cups)
Unbleached all-purpose flour (enough for 2 cups)
Cake flour (enough for 1 ½ cups)
Confectioners’ sugar (enough for ½ cup)
Honey (enough for 4 tablespoons)
OILS & VINEGARS
Olive oil (enough for 1 ¼ cups)
Balsamic vinegar (enough for 2 tablespoons)
Sesame oil (enough for 1 tablespoon)
Canola oil (enough for 1 quart)
Red wine vinegar (enough for ¼ cup)
CONDIMENTS
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)
GRAINS
Old-fashioned rolled oats (enough for 2 ½ cups)
Lasagna noodles (you'll need 8 of them)
Yellow rice (enough for 3 cups)
PANTRY BREADS
1 (16-ounce) whole grain (French bread style) loaf
8 (6-inch) whole wheat tortillas
Whole grain bread (you'll need 4 slices)
4 ciabatta rolls
4 whole wheat hamburger buns
NUTS
Sliced almonds (enough for ¾ cup)
Chopped pecans (enough for 1/3 cup)
Toasted pecans (enough for 1/3 cup)
CANS & JARS
Apple juice (enough for 1 cup)
White grape juice (enough for 1 cup)
Grapefruit Juice (enough for 1 cup)
1 (12-ounce) can tuna, packed in oil
1 (8-ounce) can sliced water chestnuts
1 (14-ounce) can artichoke hearts
1 (16-ounce) can cannellini beans
Homemade chicken stock or low sodium chicken broth (enough for 1 quart)
Canned chipotle peppers in adobo sauce (you’ll need 2 peppers)
1 small jar Nicoise or other good quality olives, (enough to equal 1 cup, chopped)
Minced sun-dried tomatoes packed in oil (enough for 1 ¼ cups)
Peanut butter (enough for 2 tablespoons)
2 (6-ounce) cans tomato paste
2 (28-ounce cans) diced tomatoes
Tomato juice (enough for 1 cup)
Jarred roasted red pepper (enough for 1 pepper)
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
4 (6 to 8-ounce) halibut steaks
MEAT & POULTRY
13 ounces skinless boneless chicken breast cutlets
4 boneless, skinless chicken thighs
¼ pound deli baked Tavern ham
1 pound bacon
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: 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
FOR: FRUIT AND YOGURT BREAKFAST PARFAITS With Granola Crunch, REMEMBER TO: Prepare granola and store in an air-tight container at room temperature for up to two weeks.
FOR: BREAKFAST BURRITOS With Red Pepper Salsa, REMEMBER TO: Prepare salsa and store in the refrigerator for up to 4 days.