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| Dr. Steven A. Schnur, a board-certified internist and cardiologist, is the founder and president of South Florida Cardiology Associates, the largest cardiology practice in South Florida. <more> |
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| Check to make sure you have all the necessary staples on hand for Week 8 recipes before shopping for this list of perishables. You might also find there are leftover ingredients from last week, if so, subtract these items from this week’s shopping list. The quantity for each ingredient on the shopping list is an estimate. |
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Fruits, Vegetables and Fresh Herbs |
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Arugula |
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1 ounce |
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3 ounces |
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Asian pear |
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1 medium |
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1 medium |
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Asparagus |
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1 bunch |
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1 bunch |
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Banana |
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2 small |
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2 small |
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Basil |
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1 bunch |
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1 bunch |
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Bean sprouts |
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1 ounce |
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2 ounces |
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Blueberries, fresh or frozen (no sugar added |
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2 pints or 2 bags |
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Broccoli |
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1 head |
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1 head |
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Broccolini stalks |
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4 bunches |
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4 bunches |
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Cabbage, green |
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1 head |
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1 head |
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Cherries, fresh or frozen (no sugar added) |
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2 pints or 1 bag |
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2 pints or 1 bag |
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Cilantro |
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1 bunch |
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1 bunch |
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Collard greens |
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1 bunch |
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1 bunch |
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Cranberries, dried |
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1 bag |
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1 bag |
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Dates |
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4 |
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4 |
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Dill |
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1 bunch |
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1 bunch |
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Fennel |
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1 |
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1 |
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Honeydew melon |
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1 small |
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1 small |
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Iceberg lettuce |
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1 head |
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1 head |
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Mushrooms, button |
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4 ounces |
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4 ounces |
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Okra |
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2 ounces |
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4 ounces |
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Onion sprouts |
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1 container |
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1 container |
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Peach, ripe |
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1 large |
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1 large |
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Radishes |
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2 bunches |
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2 bunches |
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Snow peas |
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2 ounces |
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4 ounces |
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Spinach |
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4 ounces |
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8 ounces |
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Swiss chard |
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1 bunch |
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1 bunch |
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Tarragon |
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1 bunch |
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1 bunch |
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Thyme |
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1 bunch |
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1 bunch |
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Tomatoes |
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2 medium |
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6 mediumul |
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Tomatoes, cherry |
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3 pints |
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3 pints |
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Watercress |
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1 bunch |
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1 bunch |
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Meat & Fish |
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Beef, ground round (90% fat free) |
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2 ounces |
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2 ounces |
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Chicken breast (boneless, skinless) |
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3 ounces |
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3 ounces |
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Chicken legs |
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2 small |
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4 small |
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Lobster meat (cooked or canned) |
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5 ounces |
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5 ounces |
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Shrimp (medium size, unpeeled) |
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3 ounces |
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3 ounces |
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Tempeh |
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3 ounces |
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3 ounces |
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Dairy |
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Cottage cheese, low fat containing up to 1% milkfat |
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2 pints |
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2 pints |
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Freezer |
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2:90 hamburger buns |
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1 bag |
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1 bag |
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Pantry |
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2:90 panko (unseasoned Japanese breadcrumbs) |
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1 box |
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1 box |
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Almond butter (natural) |
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1 jar |
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1 jar |
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Apple sauce, unsweetened |
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1 jar |
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1 jar |
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Cream cheese, fat free |
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1 tub |
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1 tub |
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Evaporated fat free milk |
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1 can |
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1 can |
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Flax seeds |
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1 bag |
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1 bag |
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Hoisin sauce, reduced sodium |
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1 jar |
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1 jar |
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Navy beans |
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1 can |
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1 can |
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Salmon (cooked or canned) |
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2 ounces |
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2 ounces |
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