Dr.

Ians 30-Day Meal Plan

Weekly Shopping List

Week 1

Week 2

Week 3

Week 4

Items youll need for days 1-7.

Remember water and pick items
from the Healthy Snacks list.

Items youll need for days 8-14.

Remember water and pick items
from the Healthy Snacks list.

Items youll need for days 15-21.

Remember water and pick items
from the Healthy Snacks list.

Items youll need for days 22-30.

Remember water and pick items
from the Healthy Snacks list.

lC
 old cereal

lO
 range juice

lC
 old cereal

lE
 ggs

Avoid cereals with lots of sugar.

Try corn flakes, Cheerios, bran
flakes, puffed wheat, puffed rice,
shredded wheat, etc.

lS
 mall bagels
lG
 rits
lE
 ggs

lT
 urkey bacon or ham
lO
 range juice
lL
 ow-fat milk

lO
 range juice

lT
 urkey bacon or ham

lL
 ow-fat milk

lW
 hole wheat English muffins

lP
 ancake mix and syrup

lL
 ow-fat cottage cheese

lP
 eanut butter

lL
 ow-fat cheese

lL
 ow-fat waffles and syrup

lF
 ruit smoothies or whey

l Granola

lL
 ow-fat milk

lF
 ruit smoothies

lL
 ow-fat cheese

l Low-fat yogurt 6

lF
 ruit smoothies or whey

l Cream cheese

protein shakes

lF
 resh fruit

Bananas, cantaloupe, etc.

Berries to mix into yogurt and
add to cereal. One serving of fruit
should be the size of your fist.
lV
 egetables

Celery, carrots, beans, lentils,

chickpeas, corn, broccoli, etc.
Consider vegetables for sides,
snacks and ingredients.
Avoid baked beans.
lS
 alad ingredients

Lettuce, cucumbers,
tomatoes, etc.

oz servings

l Potato chips or pretzels

lF
 resh fruit

Bananas, cantaloupe, etc.

Berries to mix into yogurt and
add to cereal. One serving of fruit
should be the size of your fist.

lV
 egetables

Celery, carrots, beans, lentils,

chickpeas, corn, broccoli, etc.
Consider vegetables for sides,
snacks and ingredients.
Avoid baked beans.

lS
 alad ingredients

Lettuce, cucumbers,
tomatoes, etc.

lL
 ow-fat salad dressing
lB
 rown rice

lS
 oup non-creamy

lW
 heat, whole grain or

lW
 heat, whole grain or

multi-grain bread

lT
 urkey, chicken and ham

sandwich meat

lM
 ayonnaise or mustard

Celery, carrots, beans, lentils,

chickpeas, corn, broccoli, etc.
Consider vegetables for sides,
snacks and ingredients.
Avoid baked beans.

lS
 alad ingredients

Lettuce, cucumbers,
tomatoes, etc.

lL
 ow-fat salad dressing
lL
 ean steak, turkey

protein shakes

lF
 resh fruit

Bananas, cantaloupe, etc.

Berries to mix into yogurt and
add to cereal. One serving of fruit
should be the size of your fist.

lV
 egetables

Celery, carrots, beans, lentils,

chickpeas, corn, broccoli, etc.
Consider vegetables for sides,
snacks and ingredients.
Avoid baked beans.

lS
 alad ingredients

Lettuce, cucumbers,
tomatoes, etc.

lL
 ow-fat salad dressing
lW
 heat, whole grain or

multi-grain bread

lT
 una, turkey, chicken, roast

beef and ham sandwich meat

lB
 rown rice
lC
 hili
lM
 acaroni and cheese

l Low-fat cheese

lB
 eef stew

l Vegetable stew

lM
 ayonnaise or mustard

l Pork chop

l Lean ground beef for meatballs

lC
 hicken breast 4 or 5 oz servings

lB
 rown rice

l Crackers

lF
 ish 4

lS
 oup

l Skinny fries

lT
 una, turkey, chicken and ham

sandwich meat

lM
 ayonnaise

or 5 oz servings

lL
 ean steak

4 or 5 oz servings

l Veggie

burger or turkey burger
lS
 oup

lL
 ean steak, fish, chicken

l Pita bread

lT
 omato sauce

lV
 egetables

oz servings

lF
 ruit smoothies or whey

l Crackers

lP
 otato chips or pretzels

lW
 hole wheat pasta

Bananas, cantaloupe, etc.

Berries to mix into yogurt and
add to cereal. One serving of fruit
should be the size of your fist.

lL
 ow-fat yogurt 6

l Mayonnaise or mustard

multi-grain bread

lS
 oy patties or veggie burger

4 or 5 oz servings

protein shakes
lC
 ream of wheat, oatmeal
or farina
lP
 ancake mix and syrup
lL
 ow-fat milk
lL
 ow-fat yogurt 6 oz servings
lF
 resh fruit

4 or 5 oz servings

lL
 ow-fat salad dressing

lB
 rown rice

or farina

lE
 ggs

lJ
 elly

oz servings

lC
 ream of wheat, oatmeal
lL
 ow-fat waffles and syrup

lA
 merican cheese

lE
 ggs

lT
 urkey bacon or ham

lO
 range juice

lT
 urkey bacon or ham

lO
 atmeal

lL
 ow-fat yogurt 6

Avoid cereals with lots of sugar.

Try corn flakes, Cheerios, bran
flakes, puffed wheat, puffed rice,
shredded wheat, etc.

lS
 ushi

non-creamy
ingredients for 6 rolls

lP
 izza

No hamburger or sausage
toppings.

lL
 asagna

Pasta, cheese, tomato sauce

non-creamy

lW
 heat, whole grain or

multi-grain bread
lR
 oast beef sandwich meat
lS
 weet potato
lV
 eggie burger or turkey burger
lL
 ean ground beef for meatloaf
lS
 almon 4 oz servings
lP
 izza
No hamburger or sausage
toppings.

l Shrimp
l Dipping sauce
lS
 oup

non-creamy

lS
 oy patties or veggie burger
lP
 otato chips or pretzels
lL
 ean steak, fish, chicken breast

4 or 5 oz servings

lL
 asagna

Pasta, cheese, tomato sauce

lW
 hole wheat pasta
lT
 omato sauce