Reality Checked Diet shopping list

Healthy eating starts with healthy shopping. This grocery list has everything you need for our low-calorie breakfast, lunch and dinner menus.

Printable Shopping List (PDF)

FOR BREAKFAST RECIPES:

  • Bacon and Egg Sandwich
  • Waffle with Fresh Raspberries and Lemon-Maple Syrup
  • Blueberry and Toasted-Almond Muesli
  • Cottage Cheese with Melon and Mint
  • Toast with Walnut-Pear Spread
  • Banana-Honey Smoothie
  • Santa Fe Egg Scramble
  • Toast with Peanut Butter and Apple
  • Yogurt with Nectarine and Blackberries
  • Waffles with Walnuts and Warm Peaches

YOU'LL NEED:

Meat, poultry and fish

  • 2 slices turkey bacon

Fruits and vegetables

  • ½ cup no-sugar-added fruit cocktail
  • ¾ cup raspberries
  • Juice of ½ lemon
  • ½ cup blueberries
  • ½ cup chopped cantaloupe
  • ½ cup chopped honeydew melon
  • ½ finely chopped medium pear
  • 1 small banana
  • 2 Tbsp. diced, canned green chilies
  • ½ grapefruit or ½ orange
  • 1 small apple
  • 1 small nectarine
  • ½ cup blackberries
  • 1 small peach


Dairy

  • 4 eggs
  • 3 cups skim or soy milk
  • 1½ cup low-fat cottage cheese
  • 2 Tbsp. shredded Cheddar
  • 1 6-oz. container plain low-fat yogurt


Other

  • 1 whole-grain English muffin
  • 2 tsp. maple syrup
  • 1 whole-grain waffle
  • ½ cup rolled oats
  • 2 Tbsp. sliced almonds
  • 2 Tbsp. chopped fresh mint
  • 1 Tbsp. chopped walnuts
  • 1 slice whole-grain toast
  • 1 6-inch whole-grain tortilla
  • 1 slice whole-grain bread
  • 1 Tbsp. natural peanut butter
  • 1 Tbsp. chopped almonds
  • 2 4-inch frozen low-fat whole-grain waffles
  • 2 Tbsp. chopped walnuts

You will also need these items from your pantry and freezer: Cooking spray, honey, ice and olive oil.

Printable Shopping List (PDF)

 

FOR LUNCH RECIPES:

  • Caesar Chicken Wrap
  • Garden Hummus Pita
  • Balsamic Tuna Salad Sandwich
  • BLT Salad
  • Turkey, Mozzarella and Basil Wrap
  • California Barbeque Burger
  • Turkey-Cheddar Club with Pear
  • Bean and Cheese Burritos
  • Greek Feta Salad
  • Ranch Chicken Pita

YOU'LL NEED:

Meat, poultry and fish

  • 2½ oz. sliced, skinless chicken breast
  • 3 oz. drained, water-packed tuna
  • 2 slices turkey bacon
  • 3 oz. sliced fat-free turkey
  • 6 thin slices fat-free turkey
  • 3 oz. precooked grilled chicken strips or chopped rotisserie chicken


Fruits and vegetables

  • ½ cup shredded romaine lettuce
  • 1½ cup sliced tomato
  • 1 small apple
  • 3/4 cup shredded carrot
  • ½ cup chopped cucumber
  • ½ cup baby spinach
  • ¼ cup chopped celery
  • 1 small orange
  • 2½ cups romaine lettuce
  • 1 medium peach
  • ¼ thinly sliced avocado
  • 4 oz. pineapple cup, packed in juice
  • 4 cups romaine lettuce
  • 1 small pear
  • 6 pitted black olives, sliced
  • ½ cup chopped cucumber
  • Juice of ½ lemon
  • 1 cup baby spinach
  • ½ cup shredded carrot
  • 1 medium plum


Dairy

  • 1 oz. part-skim mozzarella
  • 1 slice Cheddar cheese
  • ¼ cup shredded cheddar
  • 3 Tbsp. crumbled feta cheese

Other

  • 1 10-inch whole-grain tortilla
  • 1 Tbsp. light Caesar salad dressing (one with less than 50 calories per Tbsp.)
  • 6 Tbsp. hummus
  • 1 whole-grain pita
  • 5 Tbsp. balsamic vinaigrette
  • 4 slices whole-grain bread
  • ¼ cup fresh basil
  • 2 6-inch whole-grain tortillas
  • 1 vegetarian burger
  • 1 whole-grain bun
  • 1 Tbsp. barbecue sauce
  • 2 slices whole-grain bread
  • ½ cup canned fat-free refried beans
  • 2 6-inch whole-grain tortillas
  • 4 Tbsp. salsa
  • ½ cup canned garbanzo beans, rinsed and drained
  • 2 Tbsp. light ranch dressing
  • 1 whole-grain pita

 You’ll also need these items from your pantry and/or fridge: Mustard and olive oil

 

FOR DINNER RECIPES:

  • Spinach and Ricotta Frittata with Italian Salad
  • Black Bean and Zucchini Quesadillas
  • Parmesan Pasta with Asparagus and White Beans
  • Shrimp Fried Brown Rice with Veggies
  • Cilantro-Lime Chicken Fajitas
  • Lemon-Basil Penne with Squash
  • Maple-Dijon Salmon with Broccoli and Couscous
  • Chicken with Garlic Potatoes and Green Beans
  • Grilled Steak and Blue Cheese Salad
  • Chicken-Pesto Sandwich with Tomato Salad

YOU'LL NEED:

Meat, poultry and fish

  • 3 oz. precooked shrimp
  • 3 oz. precooked chicken strips
  • 1 4 oz. salmon fillet
  • 2 3-oz. chicken breasts
  • 4 oz. sirloin steak

 

Fruits and vegetables

  • 1½ cups baby spinach
  • 2 cups romaine lettuce
  • 1 cup finely chopped zucchini
  • 4 cloves garlic
  • 8 spears asparagus
  • 2 cups frozen stir-fry vegetables
  • ½ cup sliced onions
  • 1 cup sliced bell peppers
  • Juice of 1 lime
  • ½ cup chopped zucchini
  • ½ cup chopped yellow squash
  • Juice of 1 ½ lemon
  • 1 cup broccoli florets
  • 2 cloves garlic
  • 1 cup cubed potatoes
  • ½ cup sliced onion
  • 1½ cup fresh green beans
  • 2 cups chopped tomatoes
  • ½ cup chopped cucumber
  • 3 cups romaine lettuce

 

Dairy

  • 4 eggs
  • 1/3 cup part-skim ricotta
  • ¼ cup shredded Cheddar
  • 4 Tbsp. grated Parmesan
  • 1 Tbsp. Parmesan cheese
  • 6 Tbsp. crumbled blue cheese


Other

  • 2 ½ Tbsp. pine nuts
  • 2 Tbsp. light Italian dressing
  • ½ cup canned black beans, rinsed and drained
  • 2 tsp. cumin
  • 4 6-inch whole-wheat or whole-grain tortillas
  • 2 Tbsp. salsa
  • 2 oz. whole-wheat pasta (any shape)
  • ¼ cup canned white beans, rinsed and drained
  • 1 cup brown rice
  • ½ Tbsp. sesame oil
  • ½ tsp. low-sodium soy sauce
  • 1 Tbsp. grated ginger
  • 3 Tbsp. chopped fresh cilantro
  • 2 oz. (2/3 cup) dry whole-wheat penne
  • ½ cup canned white beans, rinsed and drained
  • 2 Tbsp. chopped fresh basil
  • 1 Tbsp. maple syrup
  • 2 tsp. Dijon mustard
  • ¼ cup dry whole-wheat couscous
  • 2 Tbsp. balsamic vinaigrette
  • 2 tsp. pesto
  • 1 whole-grain roll
  • 1½ Tbsp. pine nuts
  • 2 Tbsp. light Italian dressing


You will also need these items from your pantry: Cooking spray, olive oil, pepper and salt


 

 

 

FOR SNACKS YOU'LL NEED:

Fruits and vegetables

  • ½ cup berries
  • ½ cup grapes
  • 3 medium stalks celery
  • 1 medium apple

Dairy

  • 1 6 oz. container low-fat vanilla yogurt
  • 1 oz. string cheese
  • 4 oz. skim milk

Other

  • 1 100-calorie mini bag popcorn
  • 1½ Tbsp. peanut butter
  • 12 almonds
  • 1 100-calorie cookie pack
  • 1 low-fat ice cream sandwich (such as Skinny Cow)
  • 12 baked potato chips
  • 1 Tbsp. light ranch dressing
  • 1 cup strawberry sorbet