Grocery List For Balanced Plan ( Copy )

Scaled to 1 serving





Cereals

All Bran Bran Flakes, Kellogg's 7.5
gm
Quick oats 60
gm
Rolled oats, dry 0.1
cup
Rolled oats- Gluten Free 156.0
gm

Snacks & Nuts

Almond butter 15.6
gm
Almond flour/meal, Bob's Red Mill <0.1
cup
Almonds, raw 0.2
cup whole
Almonds, toasted 0.8
gm
Chia seeds 10.8
gm
Cranberries, dried 7.6
gm
Flaxseeds 21
gm
Hemp seeds, shelled 6.0
tsp hulled
Peanuts 24.3
gm
Pine nuts, dried 11.1
gm
Popcorn, unpopped kernels 59.1
gm
Sesame seeds 0.5
gm
Sunflower seeds 1.1
gm
Tahini 1.8
gm
Walnuts 37.5
gm

Beverage

Almond milk, unsweetened 606.3
ml
Lemon juice 18.7
ml
Water 48.8
ml
Water, filtered 118.3
ml

Fruits

Apple 2.0
medium
Banana 3.9
medium
Blackberries 9
gm
Blueberries 362.5
gm
Dates 2.8
date(s)
Lemon peel (zest) 0.4
tsp
Mixed berries 265.0
gm

Condiments

Apple cider 2.0
ml
Apple cider vinegar 29.8
ml
Balsamic vinegar 15.0
ml
Canola oil 15.4
ml
Coconut oil 13.8
gm
Dijon mustard 15.8
gm
Extra virgin olive oil 100.2
ml
Fish sauce 15.0
ml
Grape seed oil 22.4
ml
Hot sauce 1.7
ml
Olive oil cooking spray 0.5
gm
Rice vinegar 5.0
ml
Sesame oil 5.0
ml
Soy sauce, low sodium 11.3
ml
Vanilla extract, pure 7.0
ml
Yellow mustard 2.1
gm

Vegetables

Arugula 30
gm
Baby carrots 240
gm
Baby spinach 46.1
gm
Beets, raw 1.2
beet(s)
Broccoli florets 0.8
bag (16 oz)
Broccoli, raw 0.1
head
Carrots 1.9
medium
Cauliflower 30.0
gm
Celery 0.5
medium stalk(s)
Cremini (Italian) mushroom 12.1
mushroom(s)
Dulse (laver, nori), dried 0.4
gm
Garlic 1.7
bulb
Ginger root 0.1
piece, 2-inch
Green cabbage <0.1
medium head
Green onion, scallion, ramp 0.3
bunch
Kale 1.1
bunch
Parsley, fresh 4.6
gm
Parsnip 0.6
parsnip(s)
Radish 1.8
bunch
Red cabbage <0.1
medium head
Red onion 11.3
gm
Sweet onion 0.1
onion(s)
Swiss chard 0.3
bunch
Tomato 0.7
medium
Yellow onion 0.1
medium
Zucchini 2
medium

Seafood

Atlantic salmon, farmed 226.8
gm
Shrimp, raw 50
gm
Tilapia 567.0
gm
Whitefish 396
gm

Baking

Baking powder 1.8
gm
Baking soda 0.6
gm
Honey 42.4
gm
Maple syrup 29.6
ml
Maple syrup, pure 11.1
ml
Nutritional yeast 18.2
gm
Oat flour 12.8
gm
Whole wheat pastry flour 14.2
gm

Canned Food

Bamboo shoots, canned 69.2
gm
Chickpeas, canned, drained 352.6
gm
Vegetable stock/broth 0.5
box
Vegetable stock/broth, low sodium 59.1
ml

Spices & Herbs

Basil pesto 20
gm
Basil, dried 0.2
gm
Black pepper 1.7
gm
Cayenne pepper 0.2
gm
Chili powder 1.3
gm
Cinnamon 2.4
gm
Cumin 0.1
gm
Curry powder 0.5
gm
Garlic salt 9.2
gm
Kosher salt 3.1
gm
Mint, dried 0.1
gm
Rosemary, fresh 1.7
gm
Salt 1.2
gm
Salt and pepper 1.9
gm
Sea salt 2.5
gm
Thyme, fresh 1.2
gm

Other

Brown rice, long-grain, cooked 585.0
gm
Quinoa, cooked 184.5
gm
Whey protein powder, vanilla 5.8
gm

Dairy & Cheese

Cheddar cheese, reduced fat (18%) 19.9
gm
Cottage cheese (1% M.F.) 339.0
gm
Egg 1.9
medium egg
Goat cheese, semi-soft 18.8
gm
Ricotta cheese (skimmed milk) 10.3
gm

Meat

Chicken breast, boneless, skinless 3.0
breast

Pasta & Rice

Green lentils, canned 0.5
can (14oz)
Quinoa, uncooked 170.0
gm

Bread & Bakery

Pita bread, whole-wheat 0.6
medium pita
Whole wheat bread 0.1
loaf

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