Grocery List For 1400 Calorie Meal Plan ( Copy )

Scaled to 1 serving





Snacks & Nuts

Almond butter 31.2
gm
Almond flour/meal, Bob's Red Mill 0.9
cup
Apricot, dried 13.0
gm
Cashew nuts, raw 65.0
gm
Chia seeds, ground 25.1
gm
Coconut flakes, unsweetened 9.3
gm
Cranberries, dried 15.2
gm
Flaxseed meal (ground) 11.8
gm
Flaxseeds 3.5
gm
Peanut butter, natural 12.4
gm
Peanuts, roasted 5.5
gm
Pecans 6.8
gm
Pumpkin seeds 8.7
gm
Sesame seeds 9.1
gm
Sliced almonds 4.1
gm
Sunflower seeds 31.7
gm
Tahini 58.6
gm
Walnuts 10.1
gm

Beverage

Almond milk, unsweetened 88.7
ml
Lemon juice 101.8
ml
Lime juice (fresh) 32.9
ml
Water 531.8
ml
White wine 86.3
ml

Other

Applesauce, unsweetened 29.6
ml
Edamame (soybeans), cooked 60
gm
Quinoa, cooked 15.4
gm

Vegetables

Asparagus 7.0
medium spear(s)
Basil, fresh 29.6
leaf
Beets, raw 2
beet(s)
Carrots 2.6
medium
Cauliflower 200.0
gm
Celery 1
medium stalk(s)
Cherry Tomatoes 7.4
tomato
Chives 1.0
gm
Cilantro (coriander) 0.1
bunch
Cremini (Italian) mushroom 5.3
mushroom(s)
Cucumber 0.3
cucumber(s)
Garlic 0.7
bulb
Green onion, scallion, ramp 0.3
bunch
Green/yellow string beans, raw 113.3
gm
Jalapeno pepper 0.1
medium pepper(s)
Kale 0.1
bunch
Lettuce, romaine <0.1
head
Parsley, Italian, fresh 13.3
gm
Parsley, fresh 3.8
gm
Red bell pepper 0.3
medium pepper(s)
Red onion 2.1
gm
Shallots 0.3
medium shallot(s)
Spinach 37.5
gm
Sweet potato 0.9
large potato
Swiss chard 0.1
bunch
Yellow bell pepper 0.1
medium pepper(s)
Yellow onion 0.1
medium
Zucchini 14.6
medium

Seafood

Atlantic salmon, wild 340
gm

Fruits

Avocado 2.2
avocado(s)
Banana 0.8
medium
Blackberries 90.0
gm
Blueberries 58.9
gm
Dates 1.5
date(s)
Lemon 0.8
medium
Lemon peel (zest) 1.0
tsp
Lime 0.5
fruit
Mango 0.3
mango
Pineapple <0.1
fruit
Raisins, seedless (sultana) 36.3
gm
Strawberries 87.7
gm

Baking

Baking powder 1.8
gm
Baking powder, gluten-free 0.6
gm
Baking soda 1.8
gm
Chickpea flour 23
gm
Cocoa powder, unsweetened 2.7
gm
Honey 30.9
gm
Maple syrup 22.2
ml
Maple syrup, pure 14.8
ml
Nutritional yeast 42.8
gm

Condiments

Balsamic vinegar 39.4
ml
Chili paste, Gourmet Garden 6.5
gm
Coconut oil 27.4
gm
Dijon mustard 1.8
gm
Extra virgin olive oil 112.8
ml
Hot sauce 1.9
ml
Olive oil 3.7
ml
Olive oil cooking spray 0.3
gm
Vanilla extract, pure 4.5
ml

Spices & Herbs

Bay leaf 0.3
leaf
Black pepper 2.5
gm
Chili powder 0.7
gm
Cinnamon 4.0
gm
Coriander, ground 0.1
gm
Cumin 2.1
gm
Curry powder 1.0
gm
Dill, fresh 0.1
gm
Garlic powder 0.8
gm
Herbamare original 0.3
gm
Kosher salt 4.6
gm
Onion powder 1.3
gm
Paprika 0.4
gm
Parsley, dried <0.1
gm
Peppercorn 1.7
gm
Salt 3.4
gm
Salt and pepper 3.0
gm
Sea salt 7.5
gm
Sea salt, fine 0.3
gm
Tarragon, fresh 1.6
gm
Turmeric, ground 0.3
gm
Turmeric, powder 0.6
gm

Canned Food

Black beans, canned 210
gm
Coconut milk, reduced fat 118.3
ml
Vegetable stock/broth 0.1
box

Cereals

Brown Rice Cacao Crisps Cereal, One Degree Organic Foods 2.8
gm
Cereal,hot oats (with oat bran, wheat bran, and flax seed), dry 5.6
gm
Granola 4.6
gm
Rolled oats, dry 0.5
cup
Rolled oats- Gluten Free 15.6
gm

Meat

Chicken breast, boneless, skinless 0.1
breast
Chicken thighs, boneless, skinless 1
thigh(s)

Pasta & Rice

Cornmeal (yellow) 30.5
gm
Millet, dry 66.7
gm
Pasta, Fettuccine, dry 113.4
gm
Rice flour, brown 59.2
gm

Frozen & Refrigerated Foods

Dairy-free cheddar cheese shreds, Daiya 0.1
package(s)
Frozen yellow corn kernels 82.0
gm
Tofu, regular, extra firm 63.0
gm

Dairy & Cheese

Egg 0.8
medium egg
Greek yogurt, plain, 2% M.F. 14.9
gm
Partly skimmed milk, 1% M.F. 157.7
ml
Sour cream, light 41.3
gm

Various Groceries

Shakeology, Vanilla 35
gm

Bread & Bakery

Spinach Tortilla 2
10-inch tortilla(s)

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada