GROCERY LIST
PRODUCE
| GROGERY LIST | LOCATION | EXCHANGE |
| Pom Pom fresh Arils (pomegranate seeds) | Publix/Kroger | 1 container = 1 fruit |
| Del Monte Fruit Naturals (Superfruit 6oz or Red Grapefruit 7oz) | Publix/Kroger | 1 = 1 fruit |
| Shirataki Noodles (fettucine or angel hair) | Publix | 1 package = 1/2 protein |
BEVERAGES
| GROGERY LIST | LOCATION | EXCHANGE |
| Stash/Tazo Tea | Kroger/Publix | FREE |
| La Croix (any flavor) | Kroger/Publix | FREE |
| R.W. Knudsen 100% Cranberry Juice | Kroger/Publix | 4oz = FREE (mix with 32oz water) |
| 1 scoop dry protein powder [100 calories] any flavor | Publix/Kroger | 1 protein |
| Core Protein Shake [light, pre-mixed] | Publix/Kroger | 1 protein + 1/2 starch |
| Special K Protein Shake (dark chocolate) | Publix/Kroger | 1 = 1 protein + 1 fruit |
DAIRY/EGGS
| GROGERY LIST | LOCATION | EXCHANGE |
| Laughing Cow lite cheese (Sundried tomato, Chipotle, Blue cheese, Swiss) | Publix/Kroger | 2 wedges = 1 protein |
| Philadelphia Whipped Cream Cheese | Publix/Kroger | 2 Tbsp = 1/2 protein |
| Kraft/Sargento 2% sharp cheddar | Publix/Kroger | 1 slice = 1 protein |
| Baby Bell Light cheese circles | Publix/Kroger | 2 = 1 protein |
| Sargento light string cheese | Publix/Kroger | 2 = 1 protein |
| Fage/Oikos/Chobani (0% ) plain Greek yogurt | Publix/Kroger | 6 oz = 1 protein |
| Chobani/Oikos Greek Yogurt (flavored) 0% | Publix/Kroger | 1 = 1 protein + 1/2 fruit |
| Fage 0% (fruit on the side) | Publix/Kroger | 1 = 1 protein + 1 fruit |
| Kroger Greek yogurt 0% (flavored) | Kroger | 1 = 1 protein + 1/2 fruit |
| Morningstar 1% cottage cheese | Publix/Fresh Market | 1/2 cup = 1 protein |
| Breakstone 2% cottage cheese (individual container) | Publix/Kroger | 1 container = 1 protein |
| Friendship 4% cottage cheese | fresh market | 1/4 proteins |
| Almond Breeze unsweetened vanilla almond milk | Publix/Kroger | 1/2 cup = FREE |
BREAD/CEREAL/CRACKERS
| GROGERY LIST | LOCATION | EXCHANGE |
| Wasa Light and Crisp crackers | Publix/Kroger | 4 = 1 starch |
| Wasa Nine Grain cracker | Publix/Kroger | 3 = 1 starch |
| La Tortilla Factory low carb tortilla | Publix/Kroger | 2 small = 1 starch/ 1 large = 1 starch |
| Van’s 8 Whole Grain waffle | Publix/Kroger | 1 = 1 starch |
| Eggo Nutri Grain whole wheat waffle | Publix/Kroger | 1 = 1 starch |
| Nature’s Own whole wheat english muffin | Publix/Kroger | 1 = 1 starch |
| Natures Own 100% whole wheat | Publix/Kroger | 2 slices = 1 starch |
| EXTRA STRICT: Nature’s Own life bread | Publix/Kroger | 40 calories, 2 slices= 1 starch |
| Natures Own Sandwich Rounds | Publix/Kroger | 1 = 1 starch/2 minis = 1 starch |
| Weight Watchers 100% whole wheat pita | Publix/Kroger | 1 = 1 starch |
| Nonni’s Biscotti (110 calories each) | Publix/Kroger | 1 regular = 1 starch |
MEAT/POULTRY
| GROGERY LIST | LOCATION | EXCHANGE |
| Jenny-O lean turkey burgers (frozen) Bell & Evans Organic Boneless/Skinless Breast Meat |
Publix/Kroger | 1 = 1 1/2 protein |
| Hormel turkey pepperoni * | Publix/Kroger | 17 slices = 1 protein |
| Oscar Mayer turkey bacon * | Publix/Kroger | 3 slices = 1 protein |
| Perdue/Tyson chicken shortcuts | Publix/Kroger | 1/2 cup = 1 protein |
| Applegate Farms Organic Roast Turkey Breast | Publix/Kroger | 4 oz = 1 protein |
| Tyson Grilled Ready Chicken filets (bag refrigerator ) | Publix/Kroger | 1 filet = 1 protein |
| Tyson Grilled Ready Chicken strips (southwestern/fajita) | Publix/Kroger | 4 strips = 1 protein |
| Weight Watchers Chicken Tenders (poultry – frozen) | Publix/Kroger | 2 pieces = 1 protein |
DRY GOODS
| GROGERY LIST | LOCATION | EXCHANGE |
| Bumblebee flavored tuna (oriental, sundried) * | Publix | 1 can = 1 protein |
| Bumblebee Albacore tuna steak * | Publix/Kroger | 2 proteins |
| Starkist lunch to go (with mayo) * | Publix/Kroger | 1 pack = 1 protein + 1 starch + 1/2 fat |
| Amy’s low fat canned tomato soup | Publix/Kroger | 1/2 can = 1 milk |
| Amy’s low fat canned vegetable soup | Publix/Kroger | 1/2 can = 1 starch |
| Wishbone/Ken’s/Newman’s Own salad spritzer | Publix/Kroger | 20 sprays = free |
| Nestle fat free hot chocolate (20 calorie) | Publix/Kroger | 1 packet = free |
| Mt. Olive Pickles (Mini Tubs) * | Publix/Kroger | 1 tub = free |
| Wickles relish | Publix/Kroger | 1 Tbsp = free |
| Wasabi Horseradish | Publix/Kroger | 1 Tbsp = free |
| Capers | Publix/Kroger | FREE |
| Hearts of Palm | Publix/Kroger | 3 = FREE |
| Muir Glen Fire Roasted Tomatoes (canned) | Publix/Kroger (organic Section) | 1/2 cup = FREE |
| Annie’s low-fat raspberry vinaigrette | Publix/Kroger | 2 Tbsp = 1/2 fat |
| Peter Pan whipped peanut butter | Publix | 1 1/2 Tbsp = 1 fat |
| Natural peanut butter (no salt added) | Kroger | 1 Tbsp = 1 fat |
| Emerald 100 calorie almond packet | Publix/Kroger | 1 = 1 fat |
| Muir Glen Organic Tomato Basil Marinara sauce | Publix/Kroger | 1/2 cup = 1 fruit |
CONDIMENTS
| GROGERY LIST | LOCATION | EXCHANGE |
| Worcestershire Black Pepper | Publix | Free – in tin container |
| Kraft Mayo with Olive Oil | Publix/Kroger | 2 Tbsp = 1 fat |
| Sabra single serving hummus | Publix/Kroger | 1 = 1 starch + 1/2 fat |
| Hellman’s/Dukes Light Mayo | Publix/Kroger | 2 Tbsp = 1 fat |
SNACKS
| GROGERY LIST | LOCATION | EXCHANGE |
| Baked Lays * | Publix/Kroger | 1 bag = 1 starch |
| Orville Redenbacher Smart Pop mini bag | Publix/Kroger | 1 bag = 1 starch |
| Orville Redenbacher Popcorn kettle corn mini bag | Publix/Kroger | 3 cakes = 1 starch |
| Rice Cakes – Publix Brand Lightly Salted | Publix/Kroger | 10 mini OR 2 large = 1 starch |
| Rice Cakes – Quaker – Caramel Corn | Publix/Kroger | 10 mini OR 2 large = 1 starch |
| Rice Cakes – Quaker – Cheddar Cheese * | Publix/Kroger | 10 mini OR 2 large = 1 starch |
| Rice Cakes – Quaker – Ranch * | Publix/Kroger | 10 mini OR 2 large = 1 starch |
| Salsa (no beans or corn in salsa) | Publix/Kroger | FREE |