Grocery List For 1400 Calorie Meal Plan ( Copy )

Scaled to 1 serving





Snacks & Nuts

Almond butter 32.4
gm
Almond meal/flour 0.6
cup
Apricot, dried 13.7
gm
Cashew nuts, raw 68.7
gm
Chia seeds, ground 25.7
gm
Coconut flakes, unsweetened 9.8
gm
Cranberries, dried 16.0
gm
Flaxseed meal (ground) 16.2
gm
Flaxseeds 3.5
gm
Peanut butter, natural 13.1
gm
Peanuts, roasted 5.8
gm
Pecans 7.2
gm
Pumpkin seeds 8.7
gm
Sesame seeds 9.1
gm
Sliced almonds 4.1
gm
Sunflower seeds 31.7
gm
Tahini 60.7
gm
Walnuts 10.0
gm

Beverage

Almond milk, unsweetened, Blue Diamond 93.7
ml
Lemon juice 104.6
ml
Lime juice 34.6
ml
Water 559.2
ml
White wine 90.7
ml

Fruits

Apple sauce, unsweetened 31.2
ml
Avocado 2.2
avocado(s)
Banana 0.8
medium
Blackberries 95.1
gm
Blueberries 62.2
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) 38.3
gm
Strawberries 87.7
gm

Vegetables

Asparagus 7.0
medium spear(s)
Basil, fresh 30.0
leaf
Beets, raw 2
beet(s)
Carrots 2.6
medium
Cauliflower 211.3
gm
Celery 1
medium stalk(s)
Cherry Tomatoes 7.6
tomato
Chives 1.0
gm
Cilantro (coriander) 0.2
bunch
Crimini (Italian) mushroom 5.4
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 39.6
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

Baking

Baking powder 1.9
gm
Baking powder, gluten-free 0.6
gm
Baking soda 1.8
gm
Chickpea flour 24.3
gm
Cocoa powder, unsweetened 2.7
gm
Honey 31.3
gm
Maple syrup 22.2
ml
Maple syrup, pure 15.6
ml
Nutritional yeast 44.2
gm

Condiments

Balsamic vinegar 41.7
ml
Chili paste, Gourmet Garden 6.5
gm
Coconut oil 28.2
gm
Dijon mustard 1.8
gm
Extra virgin olive oil 115.0
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
Oregano, dried 1.5
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 125.0
ml
Vegetable stock/broth 0.1
box

Cereals

Brown Rice Cacao Crisps Cereal, One Degree Organic Foods 3
gm
Cereal,hot oats (with oat bran, wheat bran, and flax seed), dry 5.9
gm
Granola 4.8
gm
Rolled oats, dry 1.0
cup
Rolled oats- Gluten Free 16.5
gm

Meat

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

Pasta & Rice

Cornmeal (yellow) 32.2
gm
Millet, dry 70.4
gm
Pasta, Fettuccine, dry 113.4
gm
Rice flour, brown 62.6
gm

Frozen & Refrigerated Foods

Dairy-free cheddar cheese shreds, Daiya 0.1
package(s)
Frozen yellow corn kernels 86.6
gm
Tofu, regular, extra firm 66.6
gm

Other

Edamame (soybeans), cooked 63.4
gm
Quinoa, cooked 16.3
gm

Dairy & Cheese

Egg 0.8
medium egg
Greek yogurt, plain, 2% M.F. 15.8
gm
Partly skimmed milk, 1% M.F. 166.7
ml
Sour cream, light 43.7
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