Читать книгу The Complete Plate - Lauren Klukas - Страница 32

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Produce

3 red bell peppers

2 yellow bell peppers

2 orange bell peppers

1 cucumber

2¼ lbs cherry tomatoes

4 avocados

1 zucchini

1 (2-lb) bag carrots

2 heads broccoli

1 lemon

1 lime

1 bunch kale

2 bunches Swiss chard

2 bunches collard greens

1 bunch green onions

14 bananas

2 pints strawberries

2 pints blackberries

2 pints raspberries

2–3 pints blueberries

2 mangos

4 oranges

1 lb grapes

6 Portobello mushrooms

8–10 white mushrooms

3 (1-lb) containers spinach

1 (8-oz) package sugar snap peas

1 (5-oz) container arugula

3 leeks

1 acorn squash

1 large butternut squash

3–4 sweet potatoes

3 Russet potatoes

3 shallots

2 large yellow onions

1 head garlic

1 small root ginger

1 (32-fl oz) carton orange juice

Bakery

1 bag whole wheat pita

1 loaf whole grain, high-fiber bread

1 bag corn tortillas

Deli

1 (10-oz) container hummus

1 (5-oz) package prosciutto

Meat and Fish

1 whole broiler chicken

2–3 boneless skinless chicken breasts

1 (37-g) pack bacon, thick cut

10½ oz fillet Arctic char

Frozen

1 bag pineapple

1 bag blueberries

1 bag papaya

1 bag peas

Dairy

18 eggs

1 (8-oz) container sour cream

1 (16-oz) container plain Greek yogurt

1 (16-oz) container vanilla Greek yogurt

1 (17½-oz) container fruit-bottom yogurt, <1% fat

1 small container plain kefir

7 oz cheddar cheese

1 (4-oz) container Parmesan cheese

1 (7-oz) container feta cheese

1 (5-oz) package soft goat cheese

1 (5-oz) package Boursin® Garlic & Fine Herbs

1 (7-oz) container bocconcini

1 stick butter

Dry Goods

1 (18-oz) can diced tomatoes with green chilies in lime juice

1 (18-oz) can lentils

1 (18-oz) can chickpeas

1 (18-oz) can small white beans

1 (13½-oz) can hearts of palm

¼ cup pine nuts

¼ cup slivered almonds

¼ cup whole almonds

1 cup cashews

½ cup hemp seeds

½ cup oat bran

1 cup buckwheat

¼ cup coconut flour

1 (1½-oz) bottle pure lemon extract

½ cup brown sugar

1 small container cashew butter

1 small bottle Thai sweet chili sauce

1 (32-fl oz) carton chocolate almond milk

1 container coconut oil

1 jar whole grain mustard

½ cup milk chocolate chips

A Shopping List

Once you have a well-stocked pantry and freezer (Pantry and Freezer Staples on page 35), you only need to shop once each week for the necessities. At the beginning of the week, go through and see which

groceries you already have and which ones you need to pick up. (Online grocery shopping—which is so common and convenient these days—saves me a lot of time as well.) For this sample meal plan, my shopping list would look like this: