Reality Checked Diet shopping list

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