Amy’s Kitchen, Natural and Organic Foods

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Diet Plan: Shopping list

Week One

Items shown reflect purchases for the 1500 calorie plan. This shopping list reflects items listed in the Amy’s Meal Plan. If you would prefer to make any substitutions, please do so by consulting the list of alternative food options. Make sure to substitute similar items (such as a different burrito). To follow the 1800 calorie plan, please purchase the additional items at the end of this list.

AMY’S KITCHEN PRODUCTS

Purchase one each of the below unless stated otherwise:

• Amy’s Breakfast Burrito (burrito)
• Amy’s Brown Rice and Veggies Bowl (bowl) No Gluten Added
• Amy’s Tamale Pie (entrée)
• Amy’s Organic Cream of Tomato Soup (soup) No Gluten Added
• Amy’s All American Veggie Burger (burger)
• Amy’s Salsa (your choice) No Gluten Added
• 2 Amy’s Tofu Scramble in a Pocket Sandwiches (pocket)
• Amy’s Teriyaki Wrap
• Amy’s Cheese Enchilada Whole Meal (entrée) No Gluten Added
• Amy’s Organic Pasta & 3 Bean Soup (soup)
• Amy’s Organic Split Pea Soup (soup) No Gluten Added
• Amy’s Strawberry or Apple Toaster Pop
• Amy’s Brown Rice Bowl with Black Eyed Peas and Veggies (bowl) No Gluten Added
• Amy’s Teriyaki Bowl (bowl)
• Amy’s Organic Vegetable Barley Soup (soup)
• Amy’s Indian Vegetable Korma (entrée) No Gluten Added
• Amy’s Organic Medium Chili with Vegetables No Gluten Added
• Amy’s Stuffed Pasta Shells Bowl (bowl)
• Amy’s Organic Curried Lentil Soup (soup) No Gluten Added
• Amy’s Veggie Loaf Whole Meal (entrée)
• Amy's Steel Cut Oats Hot Cereal Bowl
• Amy's Rolled Oats Hot Cereal Bowl
• Amy's Multi Grain Hot Cereal Bowl

• Amy's Light in Sodium Single Serve Spinach Pizza


FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

• 1 pint orange juice
• 1 tangerine (or small orange)
• 1 package mini carrots
• 14 cups salad greens
• 1 peach (canned or fresh)
• 1 apple
• 1 bell pepper
• 1 pear (canned or fresh)
• 1 bunch celery
• 2 cucumbers
• 1 cup mushrooms (if desired)
• 2 tomatoes
• 1 medium red onion
• 1 lemon
• Bag of mixed vegetables (preferably Asian mix)
• 3 cups Fresh or frozen berries
• 1 large can pineapple (crushed or cubed) • Cilantro (if desired)
in 100% juice
• 1 cup mixed fruit


DAIRY

Purchase organic when possible.

• 1 small container part skim ricotta cheese
• 4 cups nonfat plain yogurt (1 quart)
• 1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by 2 cups and decrease milk by 2 cups)
• 1 cup lowfat cottage cheese
• 1/2 ounce feta cheese
• 1/2 ounce reduced fat Monterrey Jack cheese


PANTRY ITEMS

• Salad dressing - Here are some good choices:
• Annie’s Naturals Gingerly Low Fat
• Trader Joe’s Fat Free Balsamic Vinaigrette
• Brianna’s Fat Free Lively Lemon Tarragon
• Consorzio’s Fat Free Raspberry Balsamic Vinaigrette
• Almond butter
• Almonds - slivered or sliced
• Tamari or low sodium soy sauce
• Walnuts
• Whole wheat hamburger buns (such as Alvarado St)
• Pumpkin seeds
• Whole whea tortillas (such as Alvarado St)
• Corn tortillas
• Olive oil
• Balsamic vinegar
• Cashews
• Raisins or other small, dried fruit
• Cinnamon
• Oatmeal
• Organic rice cakes (such as Lundberg), whole grain crackers
or wheat bread (such as Ezekiel Bread and Alvarado St Bakery)


A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items:

• 1 ounce (24) almonds
• 3 cups yogurt
• 1/2 cup oatmeal
• 1 wheat tortilla
• 1/2 ounce pumpkin seeds
• 1/2 cup berries
• 1/2 cup cottage cheese
• 1 cup mixed fruit
• 1/2 ounce cheese
• 1 cup milk
• 1 cup salad greens


Week Two

AMY’S KITCHEN PRODUCTS

Purchase one each of the below unless stated otherwise:
• Amy’s Cream of Tomato Soup (soup) No Gluten Added
• Amy’s Texas Burger (burger)
• Amy’s Salsa your choice (there will extra from week one) No Gluten Added
• Amy’s Vegetable Lasagna (entrée) No Gluten Added
• Amy’s Tofu Scramble in a Pocket Sandwich (pocket)
• Amy’s Santa Fe Enchilada Bowl (bowl) No Gluten Added
• Amy’s Veggie Loaf whole Meal (entrée)
• Amy’s Minestrone Soup (soup)
• 2 Amy’s Breakfast Burritos (burrito)
• Amy’s Lentil Soup (soup) No Gluten Added
• Amy’s Teriyaki Bowl (bowl)
• Amy’s Roasted Vegetable Tamale
• Amy’s Stuffed Pasta Shell Bowl (bowl)
• Amy’s Toaster Pop (Strawberry or Apple) (there will extra from week one)
• Amy’s Black Bean Enchilada Whole Meal (entrée) No Gluten Added
• Amy’s Organic Southwestern Vegetable Soup (soup) No Gluten Added
• Amy’s Mattar Tofu (entrée) No Gluten Added
• Amy’s Black Bean chili (for black bean dip) No Gluten Added

• Amy's Steel Cut Oats Hot Cereal Bowl
• Amy's Rolled Oats Hot Cereal Bowl


FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

• 3 apples (or pears, peaches, or plums)
• 1 cup broccoli
• 2 cups carrots
• 2 frozen fruit bars
• 1/2 cup sliced fruit
• 1 orange
• 1 cup celery
• 1 1/2 cups cucumbers
• 2 cups berries (or a combination of fruit)
• 4 1/2 cups mixed veggies
• 3 cups baby spinach
• garlic
• 1 cup orange juice
• 1 medium baking potato
• 1 small onion
• 1 small tomato
• 1 lime
• 20 cups salad mix
(approximately 5 bags, or 4 heads of romaine)


DAIRY

Purchase organic when possible.

• 1/2 cup lowfat cottage cheese
• 3 cups nonfat plain yogurt
• 3 1/2 cups 1% milk or soymilk
(if choosing yogurt rather than milk: increase yogurt by 2 cups
and decrease milk by 2 cups)
• 2 teaspoons grated Parmesan cheese


ADDITIONAL PANTRY ITEMS

If you have already purchased pantry items for Week 1, only a few additional items need to be
purchased. All other items come in large quantities and can be used again for Week 2.

• Salt-free seasoning blend
• No sugar added jam (such as Cascadian Farms, Kozlowski)

A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

• 2 1/2 cups milk
• 1 cup yogurt
• 1 1/4 cups fruit
• 3 ounces cheese
• 1/2 cup cottage cheese
• 1 piece of fruit
• 1 cup mixed veggies
 


Week 3

Amy's KITCHEN PRODUCTS

Purchase one each of the following unless stated otherwise:

• Amy's Mexican Tofu Scramble
• Amy's Brown Rice, Black Eyed Peas & Veggies Bowl
• Amy's Sonoma Veggie Burger
• Amy's Multigrain Hot Cereal Bowl
• Amy's Light & Lean Black Bean and Cheese Enchilada
• Amy's Organic Hearty Rustic Italian Vegetable Soup
• Amy's Breakfast Burrito
• Amy's Light in Sodium Chunky Tomato Bisque
• Amy's Indian Vegetable Korma
• Amy's Steel Cut Oats Hot Cereal Bowl
• Amy's Vegetable Pie in a Pocket Sandwich
• Amy's Chili & Cornbread Whole Meal
• Amy's Light & Lean Spaghetti Italiano Bowl
• Amy's Santa Fe Enchilada Bowl
• Amy's Cream of Rice Cereal bowl
• Amy's Lower Sodium Medium Chili
• Amys Salsa of your choice
• Amy's Light in Sodium Single Serve Spinach Pizza
• Amy's Light & Lean Roasted Polenta
• Amy's Light in Sodium Mexican Casserole Bowl

 


FRUITS & VEGETABLES

Purchase locally grown and organic when possible.
• 1 medium navel orange
• 3 medium tangerines
• 2 cucumbers
• 1 bunch celery
• 1 small pack baby carrots
• 1  medium baked sweet potato
• 17 cups green salad
• 2 tomatoes
• 2 cups dark green leafy lettuce
• 3 medium apples (3" diameter)
• 2 cup frozen or fresh berries
• 3 cups spinach
• 1 red onion
• 2 cups green beans
• 1/2 cup frozen blueberries
• 1 cup edamame
• 1 cup broccoli florets
• 1 can pineapple (crushed or cubed) in 100% juice
• 3 carrots
• 3 cups kale
• 1 lemon
• 1 bunch Italian parsley
• 1 bunch cilantro (if desired)
• 1 clove garlic

 


DAIRY

Purchase organic when possible.

• 1 gallon milk, 1% milk, soy, rice or other nondairy drink
• 2 cups plain lowfat organic yogurt
• 8 ounces lowfat vanilla yogurt
• 1 cup lowfat cottage cheese
• 1 ounce stick string cheese

 


PANTRY ITEMS

Purchase organic when possible.

• 1 pack 100% whole wheat thin buns    
• 1 small loaf whole wheat  bread        
• 1 pack small corn tortillas                    
• Almond or other nut butter                        
• Olive oil                        
• Whole grain crackers such as Rye Crisp
• Balsamic vinegar
• Rice vinegar
• Dried herbs
• Salt-free seasoning
• Light Ranch dressing
• Pumpkin or sunflower seeds
• Walnuts
• Almonds
• Cashews
• Raisins or other small, dried fruit    
• Cinnamon


A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

•  1 oz cheese
•  1 ounce walnuts 
•  1/4 cup more berries
•  2 more string cheese sticks
•  1 cup of plain yogurt 
•  1/2 cup frozen berries
•  1 cup crushed pineapple
•  1/4 cup Snack Mix (see Day 1 for recipe)
•  1 cup carrots
•  1/2 cup blueberries
•  1/2 cup broccoli
•  1/2 cup milk
•  1/2 cup cottage cheese

 


Week Four

Amy's KITCHEN PRODUCTS

Purchase one each of the following unless stated otherwise:

• Amy's Tofu Scramble
• Amy's Light & Lean Spinach Lasagna
• Amy's Light & Lean Bean & Cheese Burrito
• Amys Salsa of your choice
• Amy's Light in Sodium Lentil Vegetable Soup
• Amy's Light and Lean 3 Cheese Penne Bowl
• Amy's Breakfast Burrito
• Amy's Light and Lean Pesto & Veggies
• Amy's Veggie Loaf Whole Meal
• Amy's Steel Cut Oats Bowl
• Amy's Cream of Rice Bowl
• Amy's Multigrain Hot Cereal Bowl
• Amy's Light in Sodium Brown Rice & Vegetables Bowl
• Amy's Light & Lean Soft Taco Fiesta
• Amy's Refried Black Beans
• Amy's Indian Samosa Wrap
• Amy's Light & Lean Spaghetti Italiano Bowl
• Amy's Roasted Vegetable Tamale
• Amy's Light & Lean Sweet & Sour Bowl
• Amy's Apple Toaster Pop
• Amy's Light & Lean Black Bean & Cheese Enchilada
• Amy's Sonoma Veggie Burger

 


FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

• 11 cups salad         
• 9 cups spinach        
• 5 cups shredded cabbage         
• 3 cups leafy greens         
• 1 1/2 cups shredded carrots         
• 4 medium-sized apples        
• 2 cups broccoli florets        
• 1/2 cup celery         
• 1 1/2 cup frozen berries
• 1/2 cup carrot sticks         
• 1/2 cup frozen fruit
• 1 cup edamame        
• 3 medium tangerines
• 1/4 cup sliced fresh or roasted red peppers        
• 1 medium navel orange
• cilantro
• 1 lime
• 1 tomato
• 1 red onion
• 1 cucumber
• 1 medium baked potato
• 1 1/2 cups sliced bok choy
• 1/2 cup sliced mushrooms

 


 

DAIRY

Purchase organic when possible.

• 2 quarts milk, 1% milk, soy, rice or other nondairy drink
• 2 cups plain yogurt
• 8 ounces lowfat vanilla yogurt
• 2 tablespoons Parmesan Cheese
• 1 ounce (1 stick) string cheese


 


 


PANTRY ITEMS

Purchase organic when possible. There should be some extra from Week 3.

• 1 pack 100% whole wheat thin buns    
• Sunflower seeds
• Whole grain crackers such as Rye Crisp    
• Walnuts
• Corn tortillas    
• Almonds            
• Almond or other nut butter    
• Cashews            
• Olive oil    
• Raisins    
• Balsamic vinegar    
• Dried cranberries
• Rice vinegar    
• Cinnamon
• Apple cider vinegar    
• Ketchup and/or mustard
• Dried herbs    
• Dijon mustard
• Salt-free seasoning
• Light Ranch dressing
• Toasted sesame oil
• Sesame seeds for salad topping


A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

• Amy's Steel Cut Oats Hot Cereal Bowl
• 1 cup yogurt
• 1/4 cup more fruit
• 3 ounces string cheese
• 1/2 cup carrots
• 1/2 cup celery
• 1/2 cup mushrooms
• 1 orange or 2 small tangerines
• 1/2 ounce cheese

 


 


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