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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:

      33

      Plan for the Week

      And lastly, in an effort to prepare as much as possible in advance of the week and ensure I’m operating at an optimal level, I review all my recipes and make note of simple things I can make ahead. For this week, I might:

      Prepare some dishes in advance Southwest Quinoa Quiche, Buckwheat Quinoa Salad, or Chia Pudding can all be made ahead of time and refrigerated until I need them. When a dish needs to be served warm, I simply reheat it in the microwave or on the stovetop.

      Batch cook Batch cooking is another great time-saving technique to promote sustaina-bility. Select 2–3 meal plans for the week and when you prepare the first meal, double the recipe so you have enough for two full days. Repeat for the other 1–2 meal plans so you are only cooking every second or third day.

      Pre-cook grains If an ingredient, like quinoa or buckwheat, is used more than once during the week, cooking a big batch at the beginning of the week and portioning it out cuts down on daily prep time.

      Freeze smoothies I place ingredients for each smoothie, except juice, milk, or water, into individual freezer bags and label each bag. When I’m ready to make the smoothie, I simply put the ingredients into the blender, add the liquids, and blend until smooth.

      Refer to “Grab and Go” notes

      These tips help me prepare the meals I need to eat when I’m away from home.

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      Mindful Eating

      Mind the saucePrepared sauces often contain added sugar, salt, and fat and have minimal vitamins and minerals. Be mindful of the portion sizes and use nutrient-dense options such as hummus and tomato paste. When eating out, ask for dressings or sauces on the side so you can control how much is added.

      Measure high-calorie ingredientsNutrient-dense ingredients such as cheese and nuts are also high in calories. Measuring these ingredients either by weight or measuring cups a few times will give you a better sense of portions.

      Enjoy good flavorEat slowly and enjoy the dining experience. Taking time to savor food will help you feel more satisfied and satiated.

      Pack wiselyWhen eating out, ask for a to-go box to come with your meal. Immediately split your meal into the portion that you want to eat now and the portion you want to save for later—this gives you greater confidence to dine out.

      Share the loveWhen eating a treat, share it with a friend. This decreases the portion size you consume, but in an enjoyable way that adds to the eating experience.

      Indulge yourselfStop

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