By Linda Melone

Proteins:

32 oz (2 lb) skinless chicken breast
12 oz (3/4 lb) turkey breast
8 oz (1/2 lb) flank steak
8 oz (1/2 lb) fish or shrimp
12 eggs

Starches:

Sweet potatoes/yams
Corn or multi-grain tortillas
Whole wheat bread
Whole wheat pitas
Couscous, quinoa or bulgur (Check which grains you have on hand and replenish if needed, adding at least one of these for variety)

Fruits and Veggies:

3 peppers: 1 green and 2 red
1 head of broccoli
1 bag of carrots
2 bags of leafy greens
2 tomatoes
Mushrooms
Onions (a variety, including green onions)
Garlic
Red cabbage
1 lime and 1 lemon
5 apples
4 pears
Bananas
2 pints of berries or a bag of frozen berries

Staples:

Always keep a running list of these items on your fridge and replenish when needed.

Low-fat milk
Low-fat plain yogurt or Greek yogurt
Natural peanut or almond butters
Mustard
Salsa
Extra-virgin olive oil
Honey
Spices and seasonings
Low-sodium chicken stock
Brown rice
Whole wheat pasta
Canned beans
Hummus
Low-fat dressings

Quantities are recommended for one person