Spices
basil leaves, dried
chili flakes
cumin
curry powder
garlic powder
ginger powder
spicy seasoning, sodium free
Italian seasoning
peppercorn seasoning, sodium free
paprika
salt & pepper

Baking Goods
canola oil
cooking spray
olive oil, extra-virgin
brown sugar
cornstarch
flour
lemon juice
red wine vinegar

Helpers
1 can corn (14 fl oz or 398 mL)
chicken broth, 1/4 cup
ketchup
BBQ sauce (or see back cover)
Dijon mustard
mayonnaise, lowest-fat
salad dressing, gourmet Caesar
soy sauce
plum sauce (V-H)
dry-garlic sauce (V-H)
hoisin sauce
chili sauce, hot (bottled)
ginger-sesame-Thai sauce
liquid honey
peach jam

Other
aluminum foil, reg & heavy duty

Bakery
8-12 multigrain buns (2 meals)

Meats
real prepared bacon bits (optional)
precooked roaster chicken 2.2 lbs or 1 kg
(you will only use 1/2, extra for lunch)
10-12 boneless skinless chicken thighs
(1-3/4 lbs or 800 g)
4 large boneless skinless chicken breasts
(1-1/2 lbs or 700 g)
lean sirloin beef (3-1/2 lbs or 1.575 kg)

Dairy
Parmesan cheese, grated low-fat
1 cup French vanilla yogurt (low-fat)

Produce
fresh garlic (from a jar)
1 lge bunch Romaine lettuce
(more if using on chicken burgers)
3 onions (1 optional)
1-1/2 green bell peppers
4-6 large potatoes
4 med size tomatoes (2 optional)
16 stalks asparagus (3/4 lb or 340 g)
10-12 mushrooms
3 florets broccoli
1 small zucchini
1/2 cantaloupe or melon (3/4 lb or 350 g)
1 bunch red or green grapes
(3/4 lb or 350 g)
8 strawberries
2 small kiwi
precooked vermicelli noodles (1 lb or 450 g)

Dry Essentials
croutons
1-1/2 cups white or brown rice