Shopping List Items Staples Bread - Cracked Wheat, Whole Wheat Tortillas - Vegetable, Whole Wheat or No Lard/Fat Free/ 98% fat free Cereal - Mueslix, Post Great Grains, Rice Chex, Corn Flakes Pasta - Any Style (Whole wheat if possible) Bagels - Whole Wheat, Multi-Grain Tuna - In water (NOT vegetable oil) Dolphin Safe Baked Beans - Vegetarian, Pork n Beans, BBQ Baked Beans, Nonfat Refried - No Chili Canned Chicken Pasta Sauce - Stay away from the higher fat content sauces. Label will show this. Instant Rice Instant Oatmeal Flax Seed Garden Burger Mix Frozen Veggies Peas, Bell Peppers, Carrots, Broccoli, String Beans, Veggie Combo (C&W Brand or others that only contain the vegetables - no sauces) Fresh Veggies Spinach, Tomato (actually a fruit, but all it's friends are veggies), Zucchini, Potatoes, Asparagus, Lettuce, Onion Fruits Fruits, Banana, Apple, Orange, Kiwi Spices/Condiments Italian Herb, Garlic, Olive Oil, Basil, Chili Flakes, Nonfat Mayonnaise, Cayenne Pepper, Cinnamon, Thyme, Oregano, Black Pepper, Rosemary Deli Turkey slices, Ham slices, Chicken slices (All fat-free or near fat-free) Dairy Eggs, Nonfat Milk, Cottage Cheese, Nonfat Yogurt, Nonfat mozzarella cheese Juices Red Wine - Max one glass per day Orange Juice Apple Juice Grape Juice Back