Spices
bayleaf
cayenne pepper
chili flakes
chili powder
cumin powder
curry powder
garlic powder
garlic & herb seasoning, salt-free
Italian seasoning
onion flakes
parsley, dried
salt & pepper

Baking Goods
brown sugar
canola oil
cooking spray
olive oil, extra-virgin
cider vinegar

Helpers
pasta sauce Country Mushroom (24 fl oz or 700 mL)
chicken broth, 1 lge tetrapak (30 fl oz or 900 mL)
1 can tomato soup (10 fl oz or 284 mL)
1 can sliced mushrooms (10 fl oz or 284 mL)
salad dressing, sundried tomato & oregano
honey-mustard dressing (or see back cover)
soy sauce
Worcestershire sauce
ketchup
chili sauce, hot (bottled)
chunky salsa
peanut butter, creamy low-fat

Frozen Foods
2 cups mixed veggies

Bakery
1 baguette or French loaf
4-6 multigrain buns

Other
bamboo skewers
1/2 cup light beer (can be nonalcoholic)
aluminum foil, reg & heavy duty

Meats
4 lge boneless skinless chicken breasts
(1-1/2 lbs or 675 g)
10-12 boneless skinless chicken thighs
(1-3/4 lbs or 800 g)
12 thin slices deli roasted lean beef
(1/2 lb or 225 g)
lean pork or beef ribs (3 lbs or 1350 g)

Dairy
Parmesan cheese, grated low-fat (optional)
1/2 cup grated mozza cheese, part-skim
4-5 cups cheese tortellini
butter

Produce
fresh garlic (from a jar)
2 onions
1 spaghetti squash (2.2 lbs or 1 kg)
(or potatoes)
3 lge celery stalks
1 lge carrot
1/2 English cucumber
1 bunch green leaf or Romaine lettuce
1 bag baby spinach leaves (10 oz or 284 g)
2 green onions
1 cup bean sprouts (optional)
1 red bell pepper
16 stalks of asparagus (3/4 lb or 340 g)
10 mushrooms
4-6 corn on the cob

Dry Essentials
1-1/2 cups basmati rice
whole wheat crackers (optional)