Reality Checked Diet

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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.

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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)

 

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