Spices
salt & black pepper
ground ginger
curry powder
basil leaves, ground
rosemary leaves
original, all pupose seasoning, salt-free
nutmeg
garlic powder

Baking Goods
brown sugar
canola oil and extra virgin olive oil
cornstarch
white sugar
flour

Helpers
barbeque sauce or see back pocket
1 can (19 fl oz or 540 mL) whole potatoes
1 can (10 fl oz or 284 mL) chicken broth
soya sauce
lowest-fat mayonnaise
lemon juice
real bacon bits (packaged)
ketchup
Worcestershire sauce

Frozen Food
2 cups baby carrots
2 cups Peaches & Cream corn
2 lbs or 1 kg baby peas

Bakery
4 large croissants

Deli
4 slices black forest ham from deli 1/4"thick
(6 oz or 160 grams) This can be replaced with
smoked chicken or turkey breast.
4 slices low-fat Swiss cheese (3 oz or 85 g)

Meats
4 large pork loin chops, boneless and trimmed
(1 lb or 450 g) based on 1 chop per person
3 chicken breasts boneless skinless (1 lb or 450 g)
8-12 chicken thighs boneless skinless
(1 3/4 lbs or 800 g) or drumsticks as shown
1 1/2 lbs or 675 g 90% lean ground beef

Dairy
butter or margarine
1% milk
fat-free sour cream

Produce
1 lemon
1 small head broccoli
1 red bell pepper or 1/2 large
1 green bell pepper or 1/2 large
3 small onions
45 mushrooms
1 pkg (1 lb or 450 g) Shanghai noodles
4 nectarines or 12 apricots (1 1/3 lbs or 600 g)
1 bunch green grapes (3/4 lb or 350 g)
1 small honeydew melon (1 lb or 450 g)
fresh garlic (from a jar)
4 green onions

Dry Essentials
corn flake crumbs (found near chicken coating mixes)
1 pkg (6 oz or 166 g) scalloped potatoes (or cheese)
1-1/2 cups white or brown rice