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Family Meals Grocery ListsPrint off these helpful tips and 6 weeks of grocery lists from the Family Meals Cookbook to help make your shoppingeasier. You can print off the entire list or simply select the page that you want to print.using the lists1. Find the grocery list for the week you choseChoose a paper copy or a smartphone app.2. Customize the list for additional or fewer personsFamily Meals is designed to feed the majority of families, ie, 4 adults or 2 adults and 3 small children or 2 adultsand 1 teenager and 1 child or 1 adult and 3 teenagers, or 2 adults and 2 teenagers, or 2 adults and 2 children and2 babies. If your family looks like any of the above you can go ahead and use the grocery lists as is to start. Youshould have enough food. If you find it is too little or too much you can adjust next time. If yours is a family of 2,you can either divide the list in two or cook from the dinners only lists and have leftovers for lunches. If yours is afamily of 3 or more than 5 you may need to add or subtract some of the items before you head out to the store.3. Modify the list for allergiesReplace any foods on the list family members are allergic to with like foods.4. Add your snacks to the listAdd 2 snacks per person per day to your grocery list. See the snack section on page 132 for plenty of goodchoices and add them to the back of your list or to your app list.5. Add errands to the listMake a note of the errands you need to run while doing your groceries to minimize the time you spend runningaround on the back of your list or to your app list.6. Delegate the grocery shopping altogether!Now that all the hard work is done, you can hand the list to another family member and let them do the shopping! 2010 More Time Moms Publishing All Rights Reserved.
best tipsGrocery Shopping Choose whole grain cereal rich in iron (more than 5 grams) and low in sugar (less than 5 grams) Choose whole grain breads and light dairy products. Choose low sodium broths and canned goods. Substitute minced garlic or minced ginger in a jar for fresh to save time. Substitute produce in season for produce on the list to save money and ensure freshness. Substitute fresh fruit and berries for frozen if on sale. Place them in a freezer bag and freeze yourself. Take advantage of sales on meat, chicken, fish, cheese and staples. These are items that are used everyweek, so if you buy them in larger quantities and freeze them in the portions that you need when you gethome, you will save money.When you get home Peel some bananas and freeze for your morning smoothies. Freeze your breads to keep them fresh for the week. Thaw as needed. Slice the bagels, place them in a freezer bag and freeze so they are handy, easy to toast and stay fresh. Seed and chop peppers and toss them into the freezer to save more time when making dinners. Clean and slice carrots, celery and peppers for snacks. Store in a container with water in the fridge. Wash and dry fresh herbs, spinach, and lettuces. Refrigerate them wrapped in a damp paper towel in a sealedplastic bag. You can also keep cleaned herbs in water, in a glass jar on the kitchen sill. They are so pretty. Pre-make all of the dressings and dips for the week so they are conveniently available when you need them. Bake muffins in advance and freeze what you aren’t using right away. Prepare granola and granola bars for easy snacks and convenient breakfasts.Before you start cooking Read the daily cooking instructions completely so you can get a sense of order and timing. Prepare and layout your ingredients before you start cooking. Clean as you cook. Fill the sink with soapy water so you can wash up as you cook. Make food a family event. Include your family in the food shopping, preparations and cooking. Delegatetasks to family members based on their ages and abilities. Dinner will be ready in no time and clean up is a snap. 2010 More Time Moms Publishing All Rights Reserved.
grocery list week onefruitdairycheck the pantryAssorted fruit, 16Apples, 7Bananas, 6Blueberries, 4 cupsCantaloupe, 1Oranges, 4Raspberries, 2 cupsStrawberries, 3 cupsFrozen mangos, 2 cupsFrozen orange juice, 1 canEggs, 10Milk, 7 qts / 6 L low-fatCheddar cheese, 6 ozCream cheese, 6 oz lightFeta cheese, 12 ozGoat cheese, 8 ozGruyère cheese, 6 ozMonterey Jack cheese, 4 ozMozzarella, 8 oz skimParmesan, 3/4 cup gratedSour cream, 1 cup lightYogurt, 4 cups peach low-fatYogurt, 4 1/4 cups plain low-fatYogurt, 2 cups vanilla low-fatRaisins, 1 cupAlmonds, 1 cup slicedWalnuts, 2 cupsSesame seeds, 1/2 cupRolled oat, 2 1/3 cupsWhole wheat flour, 1 cupWheat germ, 1/3 cupBaking soda, 1/4 tspBaking powder, 1 1/2 tspBrown sugar, 3 tbspChicken broth, 2 cupsVegetable broth, 1 cupCanola oil, 5 tbspOlive oil, 1 1/4 cupLemon juice, 1/2 cupRed wine vinegar, 2 tbspMayonnaise, 1 cup lightDijon mustard, 4 tbspMustard, 1 tbspRelish, 1 tbspButter, 1 tbspPeanut butter, 1/4 cupJam, 1/4 cupHoney, 1/4 cupMaple syrup, 2/3 cupGranola, 2 cupsCereal, 8 cups whole grainSalsa, 1 cupSherry, 3 tbsp (opt)vegetablesAlfalfa sprouts, 2 cupsAvocado, 1Basil, 1 bunchBroccoli, 1 headCabbage, 1 smallCarrots, 17Celery, 1 bunchCucumbers, 4Garlic, 2 budsGreen onions, 3 bunchesGreen peppers, 3Jalapeño pepper, 1Lettuce, 1 leafLettuce, 1 romaineMushrooms, 1 cupOnions, 6Parsley, 1 bunchPotatoes, 4 large yellowRadishes, 1 bunchRed onions, 2Red peppers, 5Snow peas, 2 cupsSpinach, 1 bunchTomatoes plum, 4Tomatoes, 4grainsAngel hair pasta, 1 lbPenne, 1 1/4 lbs whole wheatBasmati rice, 1 1/2 cupsBread, 24 slices whole grainBagels, 12 whole grainPita bread, 4 x 6” whole wheatTortillas, 12 x 6” whole wheat flourgroceriesBlack olives, 20Chickpeas, 19 oz canLentils, 19 oz canPears, 28 oz can unsweetenedPizza sauce, 7.5 oz canTomatoes, 19 oz can dicedTomatoes, 28 oz can dicedTomato sauce, 7.5 oz canTuna, 2 x 6 oz cans in waterFrozen quiche shell, 9”meatBasil Cayenne Chili powderCinnamon Cumin DillHot pepper flakes NutmegOregano Paprika PepperRosemary Sage SavoryTarragon Thyme VanillaHot sauce Worchestershiresauceadd snacksBacon, 13 slicesChicken, 4 lb wholeGround beef, 1 lb leanPork loin chops, 1 lb leanShrimp, 1 lb frozen deveined 2010 More Time Moms Publishing All Rights Reserved.
dinners only list week onefruitdairycheck the pantryStrawberries, 1 cupEggs, 3Milk, 1 cup low-fatFeta cheese, 12 ozGoat cheese, 2 ozGruyère Cheese, 6 ozMonterey Jack cheese, 4 ozMozzarella, 8 oz skimParmesan, 3/4 cup gratedSour cream, 1 cup lightYogurt, 1/4 cup plain low-fatSesame seeds, 1/2 cupButter, 1 tbspChicken broth, 2 cupsCanola oil, 3 tbspOlive oil, 1 cupLemon juice, 1/2 cupMayonnaise, 5 tbsp lightDijon mustard, 3 tbspHoney, 1 tbspMaple syrup, 2 tbspSalsa, 1 cupSherry, 3 tbsp (opt)vegetablesAlfalfa Sprouts, 2 cupsAvocado, 1Basil, 1 bunchBroccoli, 1 headCabbage, 1 smallCarrots, 10Cucumbers, 2Garlic, 2 budsGreen onions, 1 bunchGreen peppers, 2Jalapeño Pepper, 1Lettuce, 1 leafLettuce, 1 romaineMushrooms, 1 cupOnions, 4Parsley, 1 bunchPlum tomatoes, 4Potatoes, 4 large yellowRed onions, 2Red peppers, 2Snow peas, 2 cupsSpinach, 1 bunchTomatoes, 2grainsAngel hair pasta, 1 lbPenne, 1 1/4 lb whole wheatBasmati rice, 1 1/2 cupsBread, 4 slices whole grainPita bread, 4 x 6” whole wheatTortillas, 8 x 6” whole wheat flourBasil Cayenne Chili powderCumin Dill Hot pepper flakesHot Sauce Nutmeg OreganoPaprika Pepper RosemarySage Salt Tarragon ThymeWorchestershire saucegroceriesBlack olives, 20Pizza sauce, 7.5 oz canPears, 28 oz can unsweetenedTomatoes, 28 oz can dicedTomato sauce, 7.5 oz canFrozen quiche shell, 9”meatBacon, 5 slicesChicken, 4 lb wholeGround beef, 1 lb leanPork loin chops, 1 lb leanShrimp, 1 lb frozen deveined 2010 More Time Moms Publishing All Rights Reserved.
grocery list week twofruitmeatcheck the pantryAssorted fruit, 20Apples, 6Bananas, 6Blueberries, 1 cupGrapes, 3 cupsGrapefruit, 2 pinkHoneydew melon, 1Lime, 1Peaches, 4Frozen mangos, 1 cupFrozen strawberries, 2 cupsPineapple juice, 3 cupsChicken breasts, 1 1/2 lbs bonelessGround beef, 1 lb (opt)Round steak, 1 lb leanSalmon steaks, 4 x 1” steaksWalnuts, 1 cup piecesBreadcrumbs, 2 tbspRolled oats, 2 cupsWheat germ, 1/2 cupCanola oil, 1/3 cupOlive oil, 3/4 cupLemon juice, 1 cupRed wine vinegar, 1/4 cupSoy sauce, 1/2 cupMayonnaise, 2/3 cup lightDijon mustard, 1/2 tspButter, 1/4 cupPeanut butter, 1/4 cupHoney, 3 tbspCereal, 8 cups whole grainPickles, 4Brown sugar, 1/4 cupSugar, 2 tbsp granulatedSalsa, 1 cupvegetablesAvocado, 1Basil, 1 bunchBroccoli, 2 headsCarrots, 17Celery, 2 bunchesCauliflower, 1 headChives, 3 tbspCucumbers, 2Garlic, 2 budsGinger, 2 inchesGreen beans, 5 cupsGreen onions, 2 bunchesGreen peppers, 4Lettuce, 1 leafLettuce, 1 romaineMint, 2 tbspMushrooms, 2 cupsOnions, 4Parsley, 1 bunchPotatoes, 6 large yellowRed onions, 2Red peppers, 6Snow peas, 4 cupsTomatoes, 17Turnip, 1Yellow beans, 4 cupsdairyEggs, 14Milk, 6 qts / 6 L low-fatCheddar cheese, 24 ozCottage cheese, 1 1/2 cups lightCream cheese, 10 oz lightMozzarella, 12 oz skimParmesan, 3/4 cup gratedSour cream, 2 cups lightYogurt, 3/4 cup plain low-fatYogurt, 6 cups vanilla low-fatgrainsLasagna noodles, 9 no cookRice noodles, 1/2 lbWild rice, 1 1/2 cupsBagels, 4 whole wheatBread, 24 slices whole grainCroissants, 4 whole wheatDark rye or Russian, 1 round loafEnglish muffins, 8 whole wheatPita bread, 6 x 6” whole wheatTortillas, 10 x 6” flourBasil Cayenne Chili powderCinnamon Coriander CuminDill Dry mustard OreganoPepper Thyme Vanilla Hotsauce Worchestershire sauceadd snacksgroceriesChickpeas, 2 x 19 oz cansKidney beans, 19 oz canTomatoes, 28 oz can dicedTomato sauce, 7.5 oz canTuna, 2 x 6 oz cans in waterFrozen spinach, 1 package 2010 More Time Moms Publishing All Rights Reserved.
dinners only list week twovegetablesdairycheck the pantryAvocado, 1Basil, 1 bunchBroccoli, 2 headsCarrots, 3Cauliflower, 1 headCelery, 2 stalksChives, 1 tbspCucumbers, 2Garlic, 2 budsGinger, 2 inchesGreen beans, 3 cupsGreen onions, 1 bunchGreen peppers, 3Lettuce, 1 leafLettuce, 1 romaineMushrooms, 2 cupsOnions, 4Parsley, 1 bunchPotatoes, 6 large yellowRed onions, 2Red peppers, 4Tomatoes, 6Turnip, 1Eggs, 6Milk, 2/3 cup low-fatCheddar cheese, 6 ozCottage cheese, 1 1/2 cups low-fatMozzarella, 12 oz skimParmesan, 3/4 cup gratedSour cream, 2 cups lightBreadcrumbs, 2 tbspCanola oil, 5 tbspOlive oil, 3/4 cupLemon juice, 2/3 cupMayonnaise, 2 tbspRed wine vinegar, 1/4 cupHoney, 3 tbspDijon mustard, 1/2 tspSoy sauce, 1/2 cupSugar, 1 tsp granulatedSalsa, 1 cupgrainsLasagna noodles, 9 no cookRice noodles, 1/2 lbWild rice, 1 1/2 cupsBread, 8 slices whole grainTortillas, 6 x 6” flour softBasil Cayenne Chili powderCoriander Cumin Dill Drymustard Oregano PepperSalt Thyme Hot sauceWorchestershire saucegroceriesChickpeas, 19 oz canKidney beans, 19 oz canTomatoes, 28 oz can dicedTomato sauce, 7.5 oz canmeatChicken breasts, 1 lb bonelessGround beef, 1 lb (opt)Round steak, 1 lb leanSalmon steaks, 4 x 1” steaks 2010 More Time Moms Publishing All Rights Reserved.
grocery list week threefruitmeatcheck the pantryAssorted fruit, 12Assorted berries, 2 cupsApples, 9Bananas, 5Grapes, 2 cupsKiwis, 3Lemon, 1Oranges, 8Strawberries, 4 cupsFrozen berries, 5 cupsFrozen orange juice, 1 canChicken breasts, 1 1/2 lbs bonelessFish fillets, 1 lb fresh or frozenGround beef, 1 lb leanHam, 8 slices leanHot dogs, 8 all beefLamb shoulder, 1 lb bonelessCoconut, 3/4 cup flakesRaisins, 1/2 cupRolled oats, 2 cupsFlour, 1 1/4 cups all purposeFlour, 1/2 cup whole wheatWheat germ, 5 tbspBrown sugar, 2 tbspSugar, 2 tspVegetable broth, 1/4 cupMayonnaise, 1/2 cupCanola oil, 1/4 cupOlive oil, 1 cupDijon mustard, 1 tbspBalsamic vinegar, 2 tbspLemon juice, 1/2 cupRed wine vinegar, 1/4 cupVinegar, 1 tbspPeanut butter, 1/4 cupHoney, 5 tbspMaple syrup, 1/4 cupGranola, 2 cupsCereal, 8 cups whole grainSalsa, 1/2 cupvegetablesAsparagus, 1 bunchBroccoli, 1 headCarrots, 23Celery, 3 bunchesCorn, 2 cups frozenCucumbers, 2Garlic, 2 budsGinger, 1 inchGreen beans, 3 cupsGreen onions, 6 bunchesGreen peppers, 4Jalapeño pepper, 1Lettuce, 1 leafMushrooms, 2 cupsOnions, 3Orange pepper, 1Parsley, 1 bunchPotatoes, 10 large yellowRed onion, 1Red peppers, 4Snow peas, 2 cupsSpinach, 2 bunchesSweet potatoes, 5Tomatoes, 8Yellow beans, 3 cupsdairyEggs, 16Milk, 7 qts / 6 L low-fatCheddar cheese, 14 ozCream cheese, 4 oz lightEdam cheese, 3 ozFeta cheese, 8 ozSour cream, 2 cups lightYogurt, 3 1/2 cups plain low-fatYogurt, 4 cups strawberry low-fatgrainsFusilli, 1 lb whole grainBasmati rice, 1 1/2 cupsWild rice, 1 1/2 cupsBagels, 8 whole wheatBread, 24 slices whole grainEnglish muffins, 4 whole wheatHot dog buns, 8 whole wheatRolls, 4 whole grainTortillas, 6 large whole grainCayenne Chili powderCinnamon Coriander seedsCumin Curry Hot pepperflakes Oregano PaprikaPepper Salt Vanilla Hotsauce Worchestershire sauceadd snacksgroceriesBlack olives, 12Black turtle beans, 19 oz canCreamed corn, 14 oz canKidney beans, 2 x 19 oz cansTomatoes, 28 oz can dicedTomatoes, 19 oz canSalmon, 2 x 7.5 oz cans 2010 More Time Moms Publishing All Rights Reserved.
dinners only list week threefruitmeatcheck the pantryApple, 1Lemon, 1Oranges, 2Chicken breasts, 1 lb bonelessFish fillets, 1 lb fresh or frozenGround beef, 1 lb leanLamb shoulder, 1 lb bonelessCoconut, 1/2 cup flakesRaisins, 1/2 cupFlour, 1 tbsp all-purposeSugar, 2 tspVegetable broth, 1/4 cupCanola oil, 2 tbspOlive oil, 1 cupDijon mustard, 1 tbspLemon juice, 1/2 cupBalsamic vinegar, 2 tbspRed wine vinegar, 1/4 cupVinegar, 1 tbspHoney, 1 tbspSalsa, 1/2 cupvegetablesdairyAsparagus, 1 bunchBroccoli, 1 headCarrots, 3Celery, 2 bunchesCorn, 2 cups frozenGarlic, 2 budsGreen beans, 3 cupsGreen onions, 3 bunchesGreen peppers, 3Ginger, 1 inchJalapeño pepper, 1Lettuce, 1 leafMushrooms, 2 cupsOnions, 2Orange pepper, 1Parsley, 1 bunchPotatoes, 10 large yellowRed onion, 1Red peppers, 2Spinach, 2 bunchesSweet potatoes, 5Tomatoes, 4Yellow beans, 3 cupsMilk, 4 1/4 cups low-fatCheddar cheese, 8 ozFeta cheese, 8 ozSour cream, 2 cups lightYogurt, 1/2 cup plain low-fatgrainsFusilli, 1 lb whole grainBasmati rice, 1 1/2 cupsWild rice, 1 1/2 cupsTortillas, 6 large whole grainCayenne Chili powderCoriander seeds CuminCurry Hot pepper flakesOregano Paprika PepperSalt Hot sauceWorchestershire saucegroceriesBlack olives, 12Black turtle beans, 19 oz canCreamed corn, 14 oz canKidney beans, 2 x 19 oz cansTomatoes, 28 oz canTomatoes, 19 oz can 2010 More Time Moms Publishing All Rights Reserved.
grocery list week fourfruitmeatcheck the pantryAssorted fruit, 12Assorted berries, 4 cupsApple, 1Bananas, 4Blueberries, 1 cupGrapes, 6 cupsKiwis, 3Lemon, 1Oranges, 2Pineapple, 2 cups piecesFrozen raspberries, 4 cupsChicken breasts, 1 lb bonelessPork tenderloin, 2 lbsSteak, 1 lb grillingPepperoni, 1/4 lb slicedAlmonds, 1 1/4 cups slicedCashews, 1/2 cupWalnuts, 1 1/4 cups piecesRolled oats, 2 cupsWheat germ, 1/2 cupCorn starch, 1 tbspChicken broth, 1 1/2 cupsCanola oil, 2 tbspOlive oil, 1 1/4 cupsLemon juice, 1/2 cupRed wine vinegar, 1/3 cupMayonnaise, 1/4 cupDijon mustard, 3 tbspHoney, 4 tbspSoy sauce, 2 tbspSalsa, 2 1/2 cupsGranola, 2 cupsCereal, 8 cups whole grainBrown Sugar, 2 tbspvegetablesAsparagus, 1 bunchAvocado, 1Broccoli, 2 headsCarrots, 8Cauliflower, 1Celery, 2 bunchesCucumbers, 4Garlic, 2 budsGreen beans, 6 cupsGreen onions, 2 bunchesGreen pepper, 1Ginger, 2 inchesJalapeño pepper, 1Lettuce, 1 leafLettuce, 1 romaineOnion, 1Parsley, 1 bunchPotatoes, 4 1/2 lbs newRadishes, 2 bunchesRed onions, 2Red peppers, 2Snow peas, 2 cupsSpaghetti squash, 1Sweet potatoes, 2Tomatoes, 4 cups cherryTomatoes, 9 largeTomatoes, 6 plumYellow beans, 2 cupsFrozen lima beans, 2 cupsdairyEggs, 20Milk, 7 qts / 6 L low-fatCream cheese, 10 oz lightFeta cheese, 8 ozGoat cheese, 6 ozMonterey Jack, 12 ozMozzarella, 10 oz skimParmesan, 1 1/2 cups gratedSour cream, 1 cup lightYogurt, 1 cup plain low-fatYogurt, 4 cups peach low-fatYogurt, 5 cups vanilla low-fatgrainsMacaroni, 1 lb whole grainBasmati rice, 1 1/3 cups brownEnglish muffins, 4 whole wheatBread, 24 slices whole grainBlack Russian bread, 8 slicesBagels, 8 multigrainPita bread, 6 x 6” whole wheatPita bread, 6 GreekRolls, 4 whole grainTortillas, 6 x 10” whole wheatFrozen pizza crust, largeBasil Cayenne CinnamonCoriander Cumin Hot pepperflakes Oregano PepperRosemary Salt TarragonVanilla Hot sauceWorchestershire sauceadd snacksgroceriesBlack olives, 24Chickpeas, 19 oz canKidney beans, 19 oz canPizza sauce, 7.5 oz canSalmon, 7.5 oz canTuna, 2 x 6 oz cans in waterVegetable juice, 4 cups 2010 More Time Moms Publishing All Rights Reserved.
dinners only list week fourvegetablesmeatcheck the pantryAsparagus, 1 bunchBroccoli, 2 headsCauliflower, 1Cucumbers, 1Garlic, 2 budsGreen beans, 6 cupsGreen onions, 2 bunchesGreen pepper, 1Ginger, 2 inchesJalapeño pepper, 1Lettuce, 1 leafLettuce, 1 romaineOnion, 1Parsley, 1 bunchPotatoes, 4 1/2 lbs newRadishes, 1 bunchRed onions, 2Red peppers, 2Spaghetti squash, 1Sweet potatoes, 2Tomatoes, 2 cups cherryTomatoes, 6 largeFrozen lima beans, 2 cupsChicken breasts, 1 lb bonelessPork tenderloin, 1 lbSteak, 1 lb grillingPepperoni, 1/4 lb slicedAlmonds, 1/4 cup slicedCashews, 1/2 cupCorn starch, 1 tbspChicken broth, 1 1/2 cupsCanola oil, 2 tbspOlive oil, 1 1/4 cupsLemon juice, 5 tbspRed wine vinegar, 1/3 cupDijon mustard, 2 tbspSoy sauce, 2 tbspSalsa, 2 1/2 cupsdairyEggs, 6Milk, 1 cup low-fatCream cheese, 4 oz lightMonterey Jack, 12 ozMozzarella, 10 oz skimParmesan, 1 1/2 cups gratedSour cream, 1 cup lightgrainsBasil Cayenne CorianderHot pepper flakes OreganoPepper Rosemary SaltTarragon Hot sauceWorchestershire sauceMacaroni, 1 lb whole grainBasmati rice, 1 1/3 cups brownBread, 4 slices whole grainBlack Russian bread, 8 slicesTortillas, 6 x 10” whole wheatFrozen pizza crust, largegroceriesBlack olives, 12Kidney beans, 19 oz canPizza sauce, 7.5 oz canTuna, 2 x 6 oz cans in water 2010 More Time Moms Publishing All Rights Reserved.
grocery list week fivefruitmeatcheck the pantryAssorted fruit, 24Apples, 2Bananas, 8Blueberries, 2 cupsPeaches, 4Raspberries, 3 cupsFrozen berries, 2 cupsBacon, 10 slicesBreakfast saugage, 8Chicken breasts, 1 1/2 lbs bonelessFish fillets, 1 lb whiteGround beef, 1 lb leanPork loin, 1 lbTurkey breast, 1 lb bonelessvegetablesdairyAvocado, 2Brussel sprouts, 1 lbCabbage, 1 smallCarrots, 17Cauliflower, 1Celery, 1 bunchCilantro, 1 bunch smallCucumbers, 5Garlic, 3 budsGinger, 1 inchGreen onions, 3 bunchesGreen peppers, 4Lettuce, 2 leafLettuce, 1 romaineMint, 1 bunchOnions, 5Parsley, 1 bunchPotatoes, 4 large yellowRed onions, 2Red peppers, 3Snow peas, 3 cupsTomatoes, 12Tomatoes, 8 plumZucchini, 2Eggs, 13Milk, 6 qts / 6 L low-fatChocolate milk, 4 cupsCheddar cheese, 5 ozFeta cheese, 6 ozParmesan, 1 cup gratedSour cream, 2 cups lightYogurt, 1 1/4 cups plain low-fatYogurt, 4 cups peach low-fatYogurt, 4 cups vanilla low-fatDried cranberries, 1/4 cupRaisins, 1/2 cupWalnuts, 3/4 cup piecesBreadcrumbs, 1 tbspBaking powder, 1 tbspBuckwheat flour, 1 cupFlour, 1/2 cupRolled oats, 2 cupsBrown sugar, 2 tbspSugar, 1/3 cupVegetable broth, 4 cupsCanola oil, 5 tbspOlive oil, 1 cupLemon juice, 1 cupRed wine vinegar, 1/2 cupMayonnaise, 3/4 cupDijon mustard, 1 tbspSoy sauce, 1/4 cupPeanut butter, 1 1/2 cupsButter, 1 tbspHoney, 1 tbspMaple syrup, 1/2 cupGranola, 2 cupsCereal, 8 cups whole grainSalsa, 2 cupsgrainsSpaghettini, 1 lbRice, 2 2/3 cups basmatiBread, 36 slices whole grainBagels, 4 whole wheatEnglish muffins, 4 whole wheatPita bread, 4 x 10” whole wheatPita bread, 4 x 6” GreekTortillas, 12 x 6” whole wheatRolls, 4 whole grainAlmond Extract Basil CayenneChili powder Cinnamon CuminDill Dry mustard Hot pepperflakes Oregano PepperTarragon Thyme TurmericVanilla Hot sauceWorchestershire sauceadd snacksgroceriesBlack olives, 8Black beans, 19 oz canChickpeas, 19 oz canRed kidney beans, 19 oz canSpaghetti sauce, 26 oz canTuna, 2 x 6 oz cans in waterVegetable juice, 4 cups 2010 More Time Moms Publishing All Rights Reserved.
dinners only list week fivevegetablesmeatcheck the pantryAvocado, 1Brussel sprouts, 1 lbCabbage, 1 smallCarrots, 8Celery, 4 stalksCilantro, 1 bunch smallCucumbers, 4Garlic, 2 budsGreen onions, 2 bunchesGreen peppers, 4Ginger, 1 inchLettuce, 1 leafLettuce, 1 romaineMint, 1 bunchOnions, 3Potatoes, 4 large yellowRed onions, 2Red peppers, 3Snow peas, 1 cupTomatoes, 4, plumTomatoes, 3Zucchini, 1Bacon, 2 slicesChicken breasts, 1 lb bonelessFish fillets, 1 lb whiteGround beef, 1 lb leanPork loin, 1 lbTurkey breast, 1 lbBreadcrumbs, 1 tbspSugar, 2 tspCanola oil, 2 tbspOlive oil, 3/4 cupLemon juice, 3/4 cupMayonnaise, 2 tbspPeanut butter, 6 tbspDijon mustard, 1 tbspRed wine vinegar, 1/2 cupSoy sauce, 1/4 cupSalsa, 2 cupsdairyMilk, 1 1/2 cups low-fatCheddar cheese, 4 ozFeta cheese, 6 ozParmesan, 1 cup gratedSour cream, 2 cups lightYogurt, 1 cup plain low-fatgrainsBasil Cayenne Chili powderCumin Dill Dry mustardHot pepper flakes OreganoPepper Salt TarragonThyme Turmeric Hot sauceWorchestershire sauceSpaghettini, 1 lbRice, 2 2/3 cups basmatiBread, 8 slices whole grainPita, 4 x 6” GreekTortillas, 8 x 6” whole wheatgroceriesBlack olives, 8Black beans, 19 oz canRed kidney beans, 19 oz canSpaghetti sauce, 26 oz canTuna, 2 x 6 oz cans in water 2010 More Time Moms Publishing All Rights Reserved.
grocery list week sixfruitmeatcheck the pantryAssorted fruit, 20Assorted berries, 2 cupsApples, 3Bananas, 13Blueberries, 2 cupsCantaloupe, 1Grapefruit, 2 pinkLime, 1Frozen blueberries, 2 cupsFrozen orange juice, 1 canBacon, 12 slicesChicken breasts, 2 lbs bonelessFish fillets, 1 lb fresh or frozenGround beef, 1 lb leanItalian sausage, 1 lbDates, 12 pittedPecans, 1 cup piecesRaisins, 2/3 cupSunflower seeds, 1 cupWalnuts, 1 cup piecesBreadcrumbs, 1 cup fineRolled oats, 2 cupsFlour, 1/2 cupWheat germ, 1/4 cupChicken broth, 8 cupsVegetable broth, 2 cupsMayonnaise, 1/2 cup lightCanola oil, 1 tbspOlive oil, 1/2 cupLemon juice, 1/2 cupLime juice, 1 tbspDijon mustard, 1 tspFish sauce, 1 tbspSoy sauce, 2 tbspRed wine vinegar, 3 tbspVinegar, 1/2 cupBrown sugar, 1/8 cupSugar, 2 tbspHoney, 1 tspButter, 3 tbspPeanut butter, 1/4 cupMaple syrup, 1/2 cupCereal, 12 cups whole grainvegetablesAvocado, 2Basil, 1 bunchBean sprouts, 2 cupsBroccoli, 2 headsButternut squash, 1Carrots, 4Celery, 5 stalksChives, 1 bunch freshCilantro, 1 small bunchCucumbers, 4Garlic, 1 budGinger, 2 inchesGreen onions, 3 bunchesLettuce, 1 leafMint leaves, 1 bunchOnions, 3Orange pepper, 1Parsley, 1 bunchPotatoes, 5 large yellowRadishes, 1 bunchRed onions, 2Red peppers, 2Snow peas, 2 cupsSweet potatoes, 3Tomatoes, 2 cups cherryTomatoes, 9Turnip, 1dairyEggs, 26Milk, 7 qts / 6 L low-fatCheddar cheese, 4 ozCream cheese, 6 oz lightFeta cheese, 8 ozParmesan cheese, 1 cupYogurt, 1 1/2 cups plain low-fatYogurt, 9 cups vanilla low-fatgrainsRice noodles, 1/2 lbFettuccine, 1 lbBasmati rice, 2 2/3 cupsBagels, 12 whole wheatBread, 28 slices whole grainHamburger buns, 4 whole grainPita, 10 x 6” whole wheatRolls, 4 whole graingroceriesBlack olives, 8Black beans, 19 oz canPeas, 14 oz canSalmon, 2 x 7.5 oz cansVegetable juice, 4 cups1 star Anise Basil CayenneCumin Cinnamon CorianderOregano Paprika PepperSalt Hot sauce ThymeVanillaadd snacks 2010 More Time Moms Publishing All Rights Reserved.
dinners only list week sixfruitmeatcheck the pantryApple, 1Lime, 1Frozen orange juice, 1 canBacon, 12 slicesChicken breasts, 2 lbs bonelessFish fillets, 1 lb fresh or frozenGround beef, 1 lb leanItalian Sausage, 1 lbRaisins, 2/3 cupSunflower seeds, 1 cupFlour, 1/2 cupChicken broth, 8 cupsVegetable broth, 2 cupsMayonnaise, 1/4 cupOlive oil, 1 cupLemon juice, 1/3 cupLime juice, 1 tbspFish sauce, 1 tbspSoy sauce, 2 tbspDijon mustard, 1 tspVinegar, 1/2 cupSugar, 2 tbspHoney, 1 tspButter, 2 tbspBreadcrumbs, 1 cup finevegetablesAvocado, 1Basil, 1 small bunchBean sprouts, 2 cupsBroccoli, 2 headsCarrots, 6Chives, 1 bunch freshCilantro, 1 small bunchCucumbers, 2Garlic, 1 budGreen onions, 2 bunchesGinger, 2 inchesLettuce, 1 leafMint leaves, 1 bunchOnions, 2Orange pepper, 1Parsley, 1 bunchPotatoes, 4 large yellowRed onion, 1Red peppers, 2Snow peas, 2 cupsSweet potatoes, 3Tomatoes, 2 cups cherryTomatoes, 2Turnip, 1dairyEggs, 6Milk, 1/4 cup low-fatCheddar cheese, 4 ozParmesan cheese, 1 cupYogurt, 1/2 cup plain low-fatgrainsRice noodles, 1/2 lbFettuccine, 1 lbBasmati rice, 2 2/3 cupsHamburger buns, 4 whole grainBread, 4 slices whole grain1 star Anise Basil Cayenne Cumin Oregano Paprika Pepper Salt Thyme HotsaucegroceriesBlack beans, 19 oz canPeas, 14 oz can 2010 More Time Moms Publishing All Rights Reserved.
3. Modify the list for allergies Replace any foods on the list family members are allergic to with like foods. 4. Add your snacks to the list Add 2 snacks per person per day to your grocery list. See the snack section on page 132 for plenty of good choices and add them to the back of your list or to your app list. 5. Add errands to the list
