Grocery List For Fresh and Light ( Copy )

Scaled to 1 serving





Vegetables

Alfalfa sprouts 13.1
gm
Arugula 10
gm
Asparagus 4
medium spear(s)
Baby carrots 120
gm
Basil, fresh 60.0
leaf
Bok choy 0.5
head(s)
Broccoli 0.4
head
Brussels sprouts 176.0
gm
Carrots 0.8
medium
Chives 2.0
gm
Cilantro (coriander) 0.1
gm
Collard greens 0.2
bunch
Cucumber 0.4
cucumber(s)
Cucumber, peeled 0.9
medium
Eggplant 0.3
eggplant
Fennel 0.1
bulb(s)
Garlic 1.4
bulb
Ginger root 0.6
piece, 2-inch
Grape tomatoes 0.3
medium tomato(s)
Green bell pepper 0.1
medium pepper(s)
Green cabbage 0.1
medium head
Green onion, scallion, ramp 0.6
bunch
Heirloom tomatoes 0.4
medium
Lettuce, butterhead (Boston) 0.6
head
Lettuce, spring mix (mesclun) 29.1
gm
Mint, fresh 22.1
gm
Mung beans, raw 0.4
cup
Parsley, fresh 41.7
gm
Red bell pepper 0.2
medium pepper(s)
Red onion 3.1
gm
Serrano pepper 0.1
pepper(s)
Shallots 0.2
medium shallot(s)
Spinach 60
gm
Sweet onion 0.5
onion(s)
Sweet yellow corn 1
medium ear
Tomato 5.7
medium
Yellow onion 0.1
medium
Zucchini 1.1
medium

Baking

All-purpose white flour 11.7
gm
Granulated sugar 1.1
gm
Honey 10.7
gm

Fruits

Apple 0.3
medium
Avocado 1.5
avocado(s)
Banana 2.1
medium
Blueberries 72.5
gm
Dates 2.0
date(s)
Lemon 0.9
medium
Lemon peel (zest) 1.5
tsp
Lime peel (zest) 0.8
tsp
Mango 0.1
mango
Orange 0.1
medium
Pineapple 0.2
fruit
Red grape 75.5
gm
Watermelon 1046.6
gm

Condiments

Apple cider vinegar 7.4
ml
Balsamic vinegar 9.9
ml
Extra virgin olive oil 86.9
ml
Hot sauce 1.7
ml
Mayonnaise, low fat 31.2
gm
Olive oil 83.6
ml
Oyster sauce 48.0
gm
Ranch salad dressing, reduced fat 15.0
ml
Rice vinegar 3.7
ml
Sesame oil 3.7
ml
Soy sauce, low sodium 11.3
ml
Wine vinegar 14.9
ml

Canned Foods

Applesauce, canned, unsweetened 250
ml

Seafood

Atlantic salmon, wild 384.1
gm

Meat

Beef, flank, lean 145.8
gm
Chicken breast, boneless, skinless 2.0
breast
Chicken, ground, lean 226.8
gm

Beverage

Beer, light (4% alcohol) 33.8
ml
Frozen orange juice concentrate, diluted 118.3
ml
Lemon juice 35.0
ml
Lime juice (fresh) 6.0
ml
Orange juice 236.6
ml
Water 3081.3
ml
White wine 78.9
ml

Canned Food

Black beans, canned 140
gm
Black olives 3.4
large

Spices & Herbs

Black pepper 3.6
gm
Chili powder 0.9
gm
Cumin 0.4
gm
Curry powder 1.0
gm
Dill, fresh 0.3
gm
Kosher salt 7.5
gm
Oregano, dried 3.6
gm
Paprika 0.2
gm
Salt 7.1
gm
Salt and pepper 1.0
gm
Sea salt 1.3
gm
Thyme, fresh 0.2
gm
sumac, ground 1
gm

Bread & Bakery

Bread crumbs, plain 13.5
gm
Mixed-grain bread 1.2
slice
Pita bread, whole-wheat 1.4
medium pita

Pasta & Rice

Brown rice, medium-grain, cooked 65.0
gm
Bulgur, dry 35.0
gm
Cornmeal (yellow) 3.8
gm
Pasta, Penne, dry 113.4
gm

Dairy & Cheese

Butter, salted 14.4
gm
Butter, unsalted 6.3
gm
Egg 2.7
medium egg
Egg white 5.3
ml
Feta cheese, low fat 9.9
gm
Heavy whipping cream, 38% M.F. 29.6
ml
Mozzarella cheese, partially skimmed 37.8
gm
Parmesan cheese, grated 3.2
gm
Parmesan cheese, shredded 28.5
gm
Plain yogurt, 2-4% M.F. 125.2
gm

Frozen & Refrigerated Foods

Frozen blueberries 70.0
gm
Frozen edamame (soybeans) 29.5
gm
Frozen strawberry 74.5
gm
Tofu, regular, extra firm 170.3
gm
Vanilla yogurt, 2-4% M.F. 97.4
gm

Cereals

Granola 18.3
gm

Various Groceries

Hummus 97.5
gm

Snacks & Nuts

Pine nuts, dried 18.5
gm
Pumpkin seeds 4
gm
Sesame seeds 12.1
gm
Slivered almonds 8.7
gm
Walnuts 13.4
gm

Other

Quinoa, cooked 38.4
gm
Rapini, broccoli raab, raw 0.1
bunch

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