NOTE: Total amounts needed for certain ingredients are stated in parentheses, just in case you already have these items in your kitchen and do not need to buy them.
STAPLE PANTRY ITEMS (Always make sure you have these staples on hand - these are essential ingredients you should always need.)
Salt, preferably kosher
Ground black pepper
Oils (extra-virgin or virgin olive oil, corn, vegetable)
All-purpose flour
Granulated sugar
Jar preminced or peeled whole garlic cloves
Cooking spray
Unsalted butter
PRODUCE
3 red onions (2 cups sliced, ¼ cup minced)
1 large yellow onion (1 cup chopped)
1 fennel bulb (1 cup sliced)
1 green bell pepper
1 pint grape tomatoes (½ cup)
1 bunch fresh rosemary (2 tablespoons chopped)
1 bunch fresh cilantro (1/3 cup chopped)
1 bunch fresh basil (1/4 cup chopped)
2 bunches Swiss chard (4 cups chopped)
FRUITS
1 lemon (2 tablespoons fresh squeezed juice,1 teaspoon zest)
1 pineapple (8 rings, cored)
MEATS, POULTRY & SEAFOOD
4 (5-ounce) skinless chicken breast halves with bone
4 (5-ounce) salmon fillets
PANTRY GOODS (herbs, spices, breadcrumbs, seeds, oils, nuts, canned goods, etc)
2 (15-ounce) cans white cannellini beans
1 (15-ounce) can black beans
1 (15-ounce) can red kidney beans
5 cans reduced sodium chicken broth (5 cups)
1 (28-ounce) can diced tomatoes
1 jar water-packed roasted red peppers (1/2 cup sliced)
1 can pickled jalapenos (1 tablespoon minced)
1 (4-ounce) can diced green chilies
1 (4-ounce) jar diced pimento
chili powder (2 tablespoons)
dried Mexican or regular oregano (2 tablespoons)
ground cumin (2 teaspoons)
ground coriander (1 teaspoon)
1 bottle hot sauce (2 teaspoons)
1 bottle red wine vinegar (1 tablespoons)
1 jar Dijon mustard (2 tablespoons)
1 jar honey (2 tablespoons)
1 bottle maple syrup (2 tablespoons)
1 box couscous (1/3 cup)
1 box orzo pasta (8 ounces)
1 box cornbread mix
1 bag low fat granola with raisins (8 tablespoons)
CHEESE & DAIRY
1 bag shredded Monterey jack cheese (1/2 cup)
BREADS, CAKES, & PASTRIES
1 crusty loaf
MISCELLANEOUS
1 bag frozen baby lima beans (1 cup)
1 pint frozen low fat yogurt (2 cups)
