Shopping List

Whole Grains/Starches:

Name of Product About the Item Availability Ezekiel Low Sodium Sprouted Whole Made from Organic Sprouted 100% Trader Joes, Whole Foods, Sprouts Grain Bread Whole Wheat and other sprouted grains. 80 kcals per slice, 0 Sodium Bob’s Red Mill Quinoa Quinoa is considered a complete protein Whole Foods, , , , (or any other quinoa) containing all 9 essential amino acids. , Sprouts 7g protein, 180 kcals per serving Bob’s Red Mill Brown Rice, Long or Healthy Alternative to white Rice Whole Foods, Vons, Ralphs, Pavilions, Short Grain (or any other brown rice) 170-180 calories per serving Bristol Farms, Sprouts 3-4 g of protein Low-sodium canned beans A moderate protein source that Your local provides fiber and energy (limit ½ cup)

Low Fat Dairy:

Name of Product About the Item Availability Dannon Oikos Triple Zero Greek yogurt 0 Added sugar,0 Artificial sweeteners , 0 Coupon for $1 off for any three flavors fat , 15g protein, Sweetened with Stevia at : http://www.oikosyogurt.com Available in various flavors. For sale at your local Grocery store Siggi’s Plain Icelandic Style Yogurt No artificial sweeteners : 23g of Whole Foods, Ralphs Fresh Fare protein, 120 Kcals, 5 g of carbs per cup Sprouts, Pavilions Low Fat String Cheese: Use as a snack in between meals Your local grocery store Sargento Light 6g Protein

Fage Low Fat Greek Yogurt 20g protein, 150 calories per container Your local grocery store Reduced Fat milk (2%) 122 calories, 15% sat fat Your local grocery store Low Fat Milk (1%) 105 Calories , 7% sat fat Fair Life High Protein Milk

Fruits:

Name of Product About the Item Availability Trader Joe’s Natural Unsweetened – Free of added sugars and pack an added $3.49 per bag Unsulfured Freeze Dried Fruits crunch. A nice addition to yogurt parfait, instead Trader Joe’s of buying fruit flavored yogurts. .com Trader Joe’s Organic Tropical Fruit Blend Ingredients: Organic pineapple, organic Trader Joe’s (Frozen Fruit) bananas, organic strawberries, organic mango. No added sugar Trader Joes Fruit Medley – Fresh fruit Fresh: Watermelon, Cantaloupe, Trader Joe’s Mix pineapple, mango, kiwi and blueberry. A great grab and go snack (3 servings 60kcal/serving) Soft pears (in juice – make sure to drain!) Soft peaches (in juice – make sure to Make sure to drain and rinse, to lower Your local Shopping List drain!) sugar content. Makes a great transitional food. Unsweetened Apple Sauce Ingredients: whole peeled cored apples Your local supermarket and well water. 50 kcals per serving Small apples (granny smith, Piñata or Great to pack on the go for a snack Trader Joe’s or local grocery store Fuji) Small Mandarin Oranges (cuties) Great for a grab and go snack Your local grocery store

Vegetables:

Name of Product About the Item Availability Trader Joe’s Roasted Seaweed Snack Low calorie snack, 30kcals for 1 serving Trader Joe’s (1/2 the bag) Steamed and Peeled Baby Beets Ready to eat, warm or cold Trader Joe’s (40kcal/serving) Cauliflower Rice A great alternative to starchy white rice. Trader Joe’s (25kcal/serving and a good source of vitamin C) Asparagus Sauté (Fresh Asparagus, Fresh precut vegetables ready to be Trader Joe’s Onions and Mushrooms) sautéed No added ingredients. A great way to quickly prepare a healthy dinner. Healthy 8 Chopped Veggie Mix Ingredients: Fresh broccoli, carrots, Trader Joe’s green cabbage, red cabbage, jicama, green bell pepper, radish, celery. Precut vegetables to quickly prepare your lunch salad. Microwavable Asparagus (Lightly Ingredients: Asparagus, olive oil, ground Trader Joe’s Seasoned) pepper and salt. Roasted Brussel Sprouts (Ready to Eat) Ingredients: Brussel Sprouts, Olive Oil, Trader Joe’s Salt and pepper). Prepare with microwave or stove top Precut Butternut Squash Ingredients: Fresh Butternut Squash. Trader Joe’s or your local market Precut for an easy side dish or create a soup. Frozen Stir Fry Vegetables Ingredients: Pea Pods, Bean Sprouts, Trader Joe’s Bamboo shoots, soybeans, chestnuts, carrots and mushrooms. 45kcals/1 cup

Proteins:

Name of Product About the Item Availability Wild Alaskan Pink Salmon Boneless and skinless wild salmon Trader Joe’s, Amazon : $2.49 for a 6 oz. canned in water with no salt added. can Creamy Unsalted Peanut Butter Ingredients: simply dry roasted peanuts, Trader Joe’s no hydrogenated oils. 7g protein. Creamy Unsalted Almond Butter Ingredients: Raw Almonds, no Trader Joe’s hydrogenated oils, 8g protein Just a Handful of Raw Unsalted Almonds Pre-packed portions to take with you on Trader Joe’s the go Steamed Lentils- (Ready to eat) Ready to eat lentils, or warm it up in the Trader Joe’s microwave or stovetop. 9g protein Kind Bars Nut based snack bar. Various flavors Your local grocery store or online Shopping List look for 5 g of sugar (written on label) available, about 7g of protein and 200kcal per bar. Meatless Breakfast Patties 80kcals, 7g protein per serving Trader Joe’s Mahi Mahi Burgers 110kcal/ patty 15g protein Trader Joe’s Tuna Burgers 150kcals per serving/ 18g protein Trader Joe’s Just Grilled Chicken Strips Frozen grilled chicken strips, to heat and Trader Joe’s serve 80kcals/serving 15g protein

Liquids:

Name of Product About the Item Availability Hint Water Unsweetened Flavored Water www.drinkhint.com 0 calorie, 0 sugar, 0 diet sweeteners $18.00 for 12 16-ounce bottles and no preservatives Also available at: Amazon.com .com Target.com Alkaline Water Electrolyte water Trader Joe’s May help bariatric patients tolerate 1 liter $99c bottled water 1.5 liter bottles :$1.29 PH 9.5+ Most bottled water is at a neutral PH of Also available on Amazon.com 7 Herbal Tea No caffeine, no added sugars Bigelow, Celestial Caffix Coffee Substitute Coffee flavor without the caffeine. Whole Foods Ingredients: Roasted barley, rye, chicory, sugar beets Olive Oil Spray Sodium free, easy low kcal way to cook Trader Joe’s, Pavilions, Safeway or flavor your foods Organic, Low Sodium Butternut Squash 70 kcals per serving. A great transitional Trader Joe’s Soup (and other thin soups) food. Unsweetened Almond Milk Great milk substitute for cereal, oatmeal Your local grocery (brands: Califia (look for products without Carrageenan) and smoothies Farms, refrigerated Trader Joes brand)

Desserts:

Name of Product About the Item Availability ProYo High Protein Frozen Yogurt Available in 4 flavors: Whole Foods, Safeway, Vons , Pavilions 20g of protein, 140 calories ,15g of Gelson’s Carbohydrate (*13g of sugars) * use ½ a serving to reduce the calories and sugar Edy’s Outshine Variety Pack Popsicles These flavors are the lowest in sugar Your local grocery store (Cherry, Grape and Tangerine) with 10 grams per serving, 35-40 calories Avoid anything higher in sugar, avoid No sugar added version (may cause GI distress) Edy’s Outshine Coconut Water Pops 14 grams of sugar, 60 calories Your local grocery store May not be suitable for all post-op patients