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)
• Amy’s Tamale Pie (entrée)
• Amy’s Organic Cream of Tomato Soup (soup)
• Amy’s All American Veggie Burger (burger)
• Amy’s Salsa (your choice)
• 2 Amy’s Tofu Scramble in a Pocket Sandwiches (pocket)
• Amy’s Teriyaki Wrap
• Amy’s Cheese Enchilada Whole Meal (entrée)
• Amy’s Organic Pasta & 3 Bean Soup (soup)
• Amy’s Organic Split Pea Soup (soup)
• Amy’s Strawberry or Apple Toaster Pop
• Amy’s Brown Rice Bowl with Black Eyed Peas and Veggies (bowl)
• Amy’s Teriyaki Bowl (bowl)
• Amy’s Organic Vegetable Barley Soup (soup)
• Amy’s Indian Vegetable Korma (entrée)
• Amy’s Organic Medium Chili with Vegetables
• Amy’s Stuffed Pasta Shells Bowl (bowl)
• Amy’s Organic Curried Lentil Soup (soup)
• 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)
• Amy’s Texas Burger (burger)
• Amy’s Salsa your choice (there will extra from week one)
• Amy’s Vegetable Lasagna (entrée)
• Amy’s Tofu Scramble in a Pocket Sandwich (pocket)
• Amy’s Santa Fe Enchilada Bowl (bowl)
• Amy’s Veggie Loaf whole Meal (entrée)
• Amy’s Minestrone Soup (soup)
• 2 Amy’s Breakfast Burritos (burrito)
• Amy’s Lentil Soup (soup)
• 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)
• Amy’s Organic Southwestern Vegetable Soup (soup)
• Amy’s Mattar Tofu (entrée)
• Amy’s Black Bean chili (for black bean dip)
• 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