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Scarsdale Diet Support Site

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Shopping List

A Basic Shopping List Guideline for the First 2 Weeks on SMD

Protein Bread - Whole grain wheat, low carb.  1 loaf (11 slices) (daily breakfast + Thursday & Friday Lunch, Monday, Friday & Sunday Dinner) KEEP  IN FREEZER
 
Grapefruits  6 - preferably ruby red (daily breakfast + Wednesday & Sunday lunch, Monday & Saturday Dinner)
Assorted Fruits - see fruits link (Daily Alternate Lunch + Tuesday Lunch, Saturday Lunch)
Lemons / Limes
 
Celery (Daily Snack, Tuesday, Wednesday, Sunday Dinner)
Carrots or Baby Carrots (Daily Snack, Tuesday dinner, Sunday Lunch)
Cucumbers (Monday, Tuesday, Wednesday dinner, Sunday Dinner)
Tomatoes (Monday & Sunday Lunch, Monday, Tuesday, Wednesday, Saturday, Sunday Dinner)
Lettuce - green leaf, romaine -anything greener is better than iceberg- (Monday, Tuesday, Wednesday, Friday, Saturday, Sunday Dinner)
Mushrooms (Monday  & Friday Dinner Option)
Brussels sprouts (Tuesday Dinner, Sunday dinner)
Zucchini (Thursday Lunch Option)
Green peppers (Thursday Dinner Option)
String beans (Thursday Lunch & Dinner Option)
Spinach (Thursday Dinner Option, Friday Lunch)
Assorted diced cooked vegetables -think Ratatouile style eggplant, yellow squash, red pepper, etc.(Friday Dinner Option)
Cabbage (Sunday lunch option)
Broccoli (Sunday lunch option)
Cauliflower(Sunday lunch option)
 
Optional -  recommended for great flavor
onion, scallions, leeks, shallots, garlic
fresh or dried herbs (parsley, thyme, cilantro, basil, oregano, rosemary, ginger, chives, etc.)

Lean hamburger (Tuesday Dinner)
Roast lamb or Chicken/Turkey/Fish/Seafood  (Wednesday dinner)
Broiled steak (Sunday dinner)
Roast, broiled or barbequed chicken or Turkey (Monday Lunch, Thursday Lunch, Saturday Dinner, Sunday Lunch)
Fish or shellfish, any kind (Monday dinner, Friday dinner)
Tuna fish or salmon salad (Wednesday lunch)
 
Two eggs (Thursday Lunch)
Low-fat cottage cheese  5 cups (Thursday lunch, Saturday Lunch,  Daily substitute)
Low-fat sour cream 7 tablespoons (Daily substitute)
Assorted cheese slices -see
link. (Friday Lunch)
 
walnuts or pecans 21 (Daily substitute)
olives 4 (Tuesday Dinner)
 
Vegetable Broth & Low Sodium Chicken Stock (these can be homemade by saving your cooking liquids; add carrots & celery for a hot soup snack)
 
vinegar (balsamic, apple cider, rice wine, red wine, etc)
mustard (dijon, etc)
salt & pepper
ketchup (sugar free/low carb)
barbeque sauce (sugar free/low carb)
oil-free cooking spray (olive oil pam)
I cant believe its not butter spray / butter buds
artificial sweetener (stevia, truvia, purevia, etc)
 
Coffee
Tea
Seltzer / Diet Soda