Here’s your shopping list which provides you with the recommended foods for the Program. We suggest taking this list with you to the store on a Sunday, and do all your shopping for the week. Of course, you may not need all of the items listed. You may need additional items depending on your meal choices. You are encouraged to get organic versions of the foods listed below where possible. SNACKS/SUPPLEMENTS Whey Protein Powder or Soy Powder for vegetarians MEAT/POULTRY Frozen, skinless chicken/turkey breasts or fresh breasts Low-fat sliced chicken or turkey deli meat Beef steak Turkey burgers Lean ground beef Ground turkey New York choice lean sirloin steak GRAINS Old-fashioned oatmeal or Instant Oatmeal Whole-wheat tortillas Low-fat whole-wheat frozen waffles Whole-wheat English muffins Whole-wheat Pita breads Whole-wheat bread or Organic Bread, Rye Bread Whole-wheat buns/rolls Whole-wheat spaghetti Whole-wheat flour Rice Cakes (Oat Bran or flavored Variety) Weetabix, Bran Flakes, Shredded Wheat or other Whole-grain Cereal Brown rice or Microwavable Whole Grain Rice VEGETABLES Celery Water chestnuts Scallions Dill pickles Spinach leaves Fresh tomatoes Cucumber Carrots Romaine lettuce Broccoli Sweet potatoes White potatoes Lettuce Onions Canned whole tomatoes Fresh mushrooms Canned kidney beans SPICES Cinnamon Pepper Salt Paprika Garlic powder Cloves of fresh garlic Cumin Parsley Dill weed Basil Oregano Cilantro Chili flakes Ginger Chili powder OILS/DRESSINGS Extra virgin olive oil Balsamic vinaigrette Italian vinaigrette Low-fat mayo or low fat salad cream Caesar dressing Cooking spray FRUIT Blueberries Raspberries Apples Bananas Peaches or Melon Strawberries Pears Pumpkin Seeds Sunflower Seeds Mixed Nuts, Almonds, Brazil Nuts, Cashews, Peanuts etc. DAIRY Grated Parmesan cheese Low-fat cheese slices Shredded low-fat American cheese Shredded Mozzarella cheese Fat-free sour cream Skim milk Low-fat cottage cheese Fresh eggs Egg substitute Low-fat yogurt Cream cheese FISH Canned tuna Salmon filet Trout Haddock TOPPINGS/CONDIMENTS Sugar-free syrup Fresh lime juice Light teriyaki marinade Almonds/slivered almonds All-natural peanut butter Green enchilada sauce Salsa Soy sauce Lime juice Applesauce Baking powder Lemon juice Mixed nuts Ketchup Cranberry Sauce Dijon mustard