Staples We Assume You  Have:
(check to plan accordingly)
  • Splenda or Truvia (Stevia)(S2)(B2)(L2)(DES1)(DES2)(D5)(D6)
  • red wine vinegar (L1)(D5)
  • canola oil (B2)
  • olive oil (S1)(L1)(D1)(D2)(D4)(D5)
  • chili powder (L2)(D1)
  • cumin (D1)
  • ground red pepper (D4)
  • italian seasoning (D2)(D7)
  • paprika (sweet or hot)(S1)
  • garlic powder (S1)(D1)(D2)(D7)
  • onion powder (D1)
  • dijon mustard (L1)(D5)
  • (4) Granny Smith apples (D6)
  • reduced sodium soy sauce (D1)
  • non stick spray (D3)
  • Mrs. Dash Garlic and Herb or Original (D4)
Produce
  • (2) large bananas (S2)
  • honeydew melon (S2 + misc. sides for BLS)
  • (5 cups) bagged spinach (large leaves ok)(S2)(D5)
  • pint strawberries (S2)(DES2)
  • (5) lemons (DES1)(D4)(D6)(D7)
  • (4) limes (L2)(D1)(D3)(D4)
  • (1) yellow bell pepper (D7)
  • blueberries (see frozen section)
  • (3) pints cherry tomatoes (D2)(D5)(D7)
  • (7 cups) grapes (D2 + misc. sides for BLS)
  • (2 pounds) Yukon Gold potatoes (D4)
  • (3 cups) red potatoes (D2)
  • (2) pears (D5)
  • (3) Granny Smith apples (D6)
  • (1 pound) carrots (D3)(D5)(D7)
  • orange (D6)
  • garlic (D4)
  • celery (D3)
  • large sweet onion (L2)(D3)(D6)
  • 2 small summer squash (D7)
  • (3/4 pound) green beans (D7)
  • (7) medium vine ripe tomatoes (B2)(L1)(D3)(D6)
  • head romaine lettuce (D5)(D6)
Bread
  • 12 corn tortillas (D3)
  • light hamburger buns (D6)
Breakfast/Cereals
  • (3 cups) old fashioned or rolled oats (B1)(B2)
Spices
  • (3 Tbsp.) reduced sodium taco seasoning (D3)
Condiments
  • Buffalo wing sauce (we use Franks)(D6)
  • Hidden Valley Ranch dressing mix (D6)
Canned
  • (1) 15 oz. can reduced sodium chickpeas (garbanzo beans)(S1)
  • (15 oz) can reduced sodium navy beans (L1)
  • 2 (15­ounce) cans no­salt­added black beans (L2)
  • (1)(32 oz) box reduced sodium organic chicken broth (L2)(D2)(D4)
  • (1 cup) bottled salsa (L2)(D3)
Frozen
  • (4 cups) frozen - no sugar added blueberries (can use fresh)(DES1)(D6)
  • (12 oz) package frozen green beans (D4)
  • (14 oz.) bag tri-color pepper blend (D5)
  • (1 cup) frozen chopped onion (D5)
  • (1) (2.6 ounce)  pouch albacore tuna (D1)
Dairy
  • (1 cups) skim milk (S2)
  • (7 1/2 cups) plain fat free greek yogurt (S2)(DES1)(DES2)(D3)(D6)
  • () eggs (B1)(B2)(D5)
  • (4 oz.) fat-free cream cheese (DES1)
  • (1 cup) part skim ricotta (D5)
  • (1 cup) fat free cottage cheese (B1)
Meat
  • (2 pounds) flank steak (D1)
  • (2 1/3 pounds) boneless skinless chicken breasts (D2)(D3)
  • 4 (5 ounces each) lean boneless center loin pork chops (D4)
  • (1 1/4 pound) ground turkey (D6)
  • (1 pound) tilapia fillets (D7)
Baking
  • 1 small box sugar free strawberry jello
Dry Goods
  • heavy duty aluminum foil (S1)(D7)
Weight Watchers (No Counting Points) Shrinking On A Budget Grocery List
Sample Meal Plan
To alter grocery list cross out each grocery item with that corresponding code/ meal#.
S =
Snack    B= Breakfast   L= Lunch  D= Dinner  DES= Dessert
MAH indicates an item that you may already have purchased from a recent meal plan
Note: Since each subscriber might have a different adherence level to the plan, specifics (such as grass fed beef, organic butter etc.. are not given on
grocery list.  Refer to your chosen Clean Eating list and make appropriate selection.