Servings

JANUARY SHOPPING LIST

Alexis Hamilton

SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Science Center

Monday Tuesday Wednesday Thursday Friday

Produce Green grapes Blueberries Asparagus Baby carrots Red or green bell peppers Squash Mushrooms Bananas Strawberries Cucumbers Garlic Cilantro Lemon juice Blueberries Shredded lettuce Tomatoes Cutie oranges Bananas Kiwi Onion Carrots Tomatoes Pears (fresh or canned in juice) Red apples Strawberries Bananas Pineapple (fresh or canned in juice) Arugula Onions Red & green bell peppers

Meat Ground turkey Pork (pulled pork)

Frozen Foods

Mixed berries (frozen or fresh) Bread Whole grain muffins Whole grain bread Whole grain buns Turkey breast Sweet cherries

Whole grain pita Whole grain bread Whole grain pita

Dry Goods Whole grain grape nuts Wheat cereal squares Brown rice

Canned Goods

Baking/ Seasoning/ Condiments

Ketchup Brown sugar Mustard Garlic powder Black pepper Olive Oil Cooking spray

Dairy 1% milk Low-sugar yogurt Eggs

Other

Low-sodium garbanzo beans or chickpeas Low-sodium pinto beans Low-sodium chicken/vegetable broth Applesauce

Peanut butter Cinnamon Olive oil Salt Ground cumin Ground white pepper

1% milk

Coleslaw (red & regular cabbage) Wheat Chex cereal Mixed nuts (peanuts, almonds, etc.)

1% milk Shredded cheese Instant non-fat dry milk, reconstituted Salt Olive oil Bay leaves Thyme Parsley Sugar Black pepper Peanut butter 1% milk Eggs Butter Low-fat shredded cheddar cheese Cheese slices (for grilled cheese) Plain low-fat yogurt

Add your own Indian Taco recipe for Wednesday (included WG pita, beans, cheese, lettuce, & tomato already) Old fashioned oats

Vanilla extract Ground cinnamon Honey (optional for overnight oatmeal) Vegetable oil

1% milk Part skim ricotta cheese Eggs

Monday Tuesday Wednesday Thursday Friday

Produce Bananas Red apples Celery Strawberries Red bell peppers Carrots Radishes Pomegranate arils Tomatoes (or canned chopped) Red onions Cilantro Green grapes Mixed bell peppers Blueberries (fresh or frozen) Onions Sweet potatoes Green apples Shredded lettuce Tomatoes Red grapes Cutie oranges

Meat Skinless chicken breast Skinless chicken breast Breakfast sausage Skinless chicken breast

Frozen Foods

Bread Whole grain English muffins Corn kernels Edamame or peas Broccoli/cauliflower medley Mixed berries (frozen or fresh)

Whole grain bread Whole grain tortilla

Dry Goods Whole wheat pasta of choice (chicken alfredo) Raisins

Canned Goods

Alfredo sauce Low-sodium peas & carrots (or frozen) Applesauce Low-sodium kidney beans Low-sodium wax beans Low-sodium green beans Low-sodium black beans Low-sodium chicken stock

Whole wheat bowtie pasta

Baking/ Seasoning/ Condiments

Cinnamon Peanut butter (Add seasoning of choice for chicken alfredo) Peanut butter Olive oil Vegetable oil Olive oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon Red wine vinegar Ground pepper Garlic powder Vegetable oil Ground cumin Red wine vinegar Salt Ground black pepper White gravy mix (for sausage gravy)

Mango Swiss chard (chopped)

Whole grain bread Whole grain crackers Biscuits (or biscuit dough) Whole grain tortilla/wraps Seeds (pumpkin or sunflower)

Dairy 1% milk

Other

1% milk Grated parmesan Low-fat ranch dip 1% milk Eggs Shredded cheese Low-fat cheese stick 1% milk Eggs Shredded cheese Low-sugar yogurt 1% milk

Dried, whole New Mexican chili peppers Orange juice

Monday Tuesday Wednesday Thursday Friday

Produce Strawberries Bananas Shredded red leaf lettuce Tomatoes Broccoli Green grapes Pomegranate arils Green beans (or frozen or lowsodium canned) Carrots Strawberries Spinach Bananas Green apples Cauliflower Cantaloupe Tomatoes Onion Green peppers Squash

Meat Cod fillets (frozen) Onions Spinach

Skinless chicken breast

Frozen Foods

Sliced peaches Whole grain waffles Blueberries Corn kernels Sweet cherries

Bread Whole grain tortillas

Dry Goods

Whole grain bread

Lentils Cheerios Raisins/Craisins Dried apricots Kix cereal Mixed nuts Whole grain grape nuts Whole grain crackers Whole grain pita wedges Whole grain oatmeal Whole grain macaroni

Canned Goods Baking/ Seasoning/ Condiments

Tomato salsa (ready to eat) Pears (in juice or fresh) Low-sodium black beans Tomato salsa (ready to eat) Low-sodium white (Northern) beans

Peanut butter Olive oil Lemon juice Low-fat mayonnaise Instant, nonfat dry milk reconstituted Dried parsley Granulated garlic Onion powder Salt Ground black or white pepper Dairy 1% milk Low-fat plain yogurt Instant, nonfat dry milk reconstituted Salt Olive oil Dried thyme leaves Ground black pepper Red wine vinegar Barbecue sauce

1% milk Eggs Butter Low-fat shredded cheddar cheese Low-fat cheese cubes 1% milk Low-fat plain yogurt Evaporated milk, fat free Black pepper

1% milk 1% milk Low-fat yogurt dip Eggs Part-skim shredded mozzarella Shredded cheddar cheese Grated parmesan

Add your own corn soup recipe to Thursday!

Monday Tuesday Wednesday Thursday Friday

Produce Strawberries Pineapple (fresh or canned in juice) Green grapes Potatoes Onions Celery Carrots Blueberries Cherry tomatoes Bell pepper slices Garlic cloves Cilantro Banana slices Celery Tomatoes Green bell peppers Red bell peppers Raspberries (fresh or frozen) Shredded lettuce Tomatoes Kiwi Pears (fresh or canned in juice) Baby carrots Onions Broccoli (fresh or frozen oriental vegetable mix)

Meat

Frozen Foods

Bread Whole grain mini bagels Whole grain crackers Spinach (frozen or fresh) Whole grain tortillas (8”)

Dry Goods Dry lentils Multigrain Cheerios

Canned Goods

Beef stock Canned tomato paste Low-sodium dark red kidney beans Low-sodium garbanzo beans or chickpeas Low-sodium chickpeas (garbanzo beans) Applesauce Peaches (in juice) Non-MSG chicken stock

Baking/ Seasoning/ Condiments

Dried parsley Granulated garlic Bay leaves Ground cumin

Dairy 1% milk Low-fat cream cheese Low-fat cheese stick Garlic powder Onion powder Chili powder Nonstick Cooking spray Lemon juice Olive oil Salt Ground cumin Ground white pepper 1% milk Low-fat shredded mozzarella Mixed berries

Whole grain English muffins Whole grain pita (or bread or crackers) Raisins

Ground Cinnamon Peanut butter Lemon juice Garlic powder Dried basil Black pepper

1% milk Low-fat shredded mozzarella Lean ground beef Skinless boneless chicken Carrots (sliced or diced) Whole grain tortillas Whole grain bread

Mixed nuts (peanuts, almonds, etc.) Brown rice

Vegetable oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon Cornstarch Low-sodium soy sauce Ground ginger Granulated garlic Ground black or white pepper Vegetable oil

1% milk Eggs Shredded cheese for tacos (optional) 1% milk Shredded or sliced cheese for grilled cheese Low-fat yogurt dip