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| Dr. Steven A. Schnur, a board-certified internist and cardiologist, is the founder and president of South Florida Cardiology Associates, the largest cardiology practice in South Florida. <more> |
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| You will need to have the items on this staples list on hand throughout the 8-week menu plan. You will find that some items will have to be replenished often, while others will last for the entire plan. Because it can be overwhelming to buy all of the staple items at one time, scan through each week’s recipes before going shopping and write any staple items you need at the end of each week’s list. |
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2:90 English muffins |
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2:90 light bread (45 calories per slice) |
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2:90 regular bread (90 calories per slice) |
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2:90 whole-wheat pita |
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2:90 waffles |
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Fudge bars |
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Whipped topping, fat-free |
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2:90 blend of wild and brown rice |
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2:90 calcium fortified dry or hot cereal (various kinds) |
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2:90 whole-wheat couscous |
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2:90 granola |
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2:90 meusli |
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Balsamic vinegar |
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Balsamic vinegar, aged
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Balsamic vinegar, aged |
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Bamboo skewers (6 inches), 1 package |
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Brown sugar, light |
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Canola oil |
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Chicken broth, reduced sodium |
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Chips, potato, low-fat baked |
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Chips, tortilla, all natural black bean |
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Cider vinegar |
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Coconut flakes, unsweetened |
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Cornmeal, stone-ground |
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Dried milk powder, non-fat |
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Extra virgin olive oil |
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Honey |
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Hot pepper sauce |
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Maple flavored syrup, sugar free |
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Nonstick cooking spray, both regular and olive oil |
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Peanut oil |
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Powdered (confectioner’s) sugar |
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Raisins (black and golden) |
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Red wine vinegar |
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Rice vinegar |
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Roasted red bell peppers, packed in water |
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Sesame oil |
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Sherry vinegar |
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Soy sauce, naturally brewed, reduced sodium |
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Tabouli, natural wheat salad mix |
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Teriyaki sauce, reduced sodium |
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Tomato pasta sauce, reduced sodium |
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Tomato sauce, reduced sodium |
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Tomatoes, chopped, canned, reduced sodium |
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Tuna, packed in oil |
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Vegetable broth, reduced sodium |
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White wine vinegar |
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Whole-wheat flour |
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Worcestershire sauce |
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2:90 whole-wheat tortillas |
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2:90 yogurt with fiber (various flavors) |
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Avocado |
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Bell peppers, red and green |
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Capers |
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Carrots |
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Cheese with more than 1 but no more than 3 grams of fat per ounce
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Celery |
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Cucumbers |
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Deli meat (ham and turkey) with more than 1 but no more than 3 grams of fat per ounce |
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Dijon mustard |
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Dill pickle slices, reduced sodium |
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Eggs, organic, cage-free
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Egg whites |
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Flat leaf parsley, fresh |
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Hot pepper sauce |
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Garlic, fresh |
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Ginger, fresh |
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Jam, low-sugar |
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Lemons |
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Limes |
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Mozzarella string cheese with no more than 4 grams of fat per string |
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Margarine, light and non-fat |
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Mayonnaise, reduced-fat and non-fat |
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Milk, non-fat (skim) |
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Non-dairy liquid creamer |
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Nuts: almonds, cashews, mixed nuts, peanuts, pecans, pistachios, walnuts (unsalted) |
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Olives, green, black and Kalamata |
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Onions, red and yellow |
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Parmesan cheese, grated, reduced sodium |
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Peanut butter, natural |
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Pepperoncini peppers |
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Salad dressings, low-fat (Italian, Caesar, Blue Cheese)
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Scallions |
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Allspice |
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Almond extract |
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Baking powder |
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Black peppercorns |
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Basil, dried |
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Bay leaves |
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Cayenne pepper
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Celery seeds |
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Chili flakes |
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Chili powder |
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Chinese five-spice powder |
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Chives, dried |
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Chocolate extract
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Chocolate mini morsels |
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Cinnamon, ground |
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Cocoa powder, unsweetened |
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Coconut extract |
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Coriander, ground |
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Corn starch |
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Cream of Tartar |
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Cumin, ground |
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Curry powder |
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Garam masala, 1 jar |
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Garlic powder |
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Gelatin, unflavored |
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Ginger, ground |
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Marjoram, dried |
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Mustard powder |
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Nutmeg, ground |
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Onion powder |
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Oregano, dried |
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Paprika |
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Parsley, dried
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Sugar substitute (Splenda is preferred) |
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Tarragon, dried |
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Thyme, dried |
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Turmeric |
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Vanilla extract |
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White pepper, ground |
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