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By Real Simple
Updated January 12, 2007
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The Grazer: Daily Menu Plans
Credit: Con Poulos

Below you'll find everything you need to make the recipes the The Grazer: Daily Menu Plans.

Staples
Olive oil (including extra virgin)
Canola oil
Kosher salt
Black pepper
All-purpose flour
Granulated sugar
Unsalted butter
Milk (skim or low-fat)
Eggs

Day 1
Cranberry-Apple Tuna Salad
1 4-ounce container sprouts
1 apple
1 6-ounce can tuna, packed in water
1 8-ounce jar mayonnaise
1 4-count package pitas
2 ounces dried cranberries

Warm Lentil Salad
1 small green bell pepper
1 bunch fresh spinach
1 bunch scallions
1 16-ounce package lentils
1 6-ounce package wild rice

Day 2

Egg White Salad
1 plum tomato
1 bunch fresh flat-leaf parsley

Day 3

Vegetable Roll-Up
1 small zucchini
1 carrot
1 8-ounce bottle Italian salad dressing
1 4-count package whole-wheat tortillas
1 8-ounce container hummus

Shrimp Stir-Fry
1 5-ounce bottle low-sodium soy sauce
1 12-ounce box boil-in-a-bag brown rice
1 10-ounce package frozen stir-fry vegetables
1 1-pound package shrimp (fresh or frozen), peeled and deveined

Day 4

Vegetable Omelet
1 8-ounce container button mushrooms
1 plum tomato
1 bunch scallions

Grilled Chicken and Avocado Salad
1 avocado
1 bunch fresh spinach
1 mandarin orange
1 5-ounce container basil pesto
1 4-ounce boneless, skinless chicken breast

Goat Cheese Toasts with Beets
1 15-ounce can sliced beets
1 whole-wheat roll
1 3-ounce package goat cheese

Baked Apple
1 apple
1 8.5-ounce bottle maple syrup

Day 5

Tuna Taco
1 plum tomato
1 head romaine lettuce
1 lime
1 small jar cumin
1 9-ounce package corn tortillas
1 8-ounce container guacamole
1 3-ounce ahi tuna steak

Three-Bean Salad
1 small red onion
1 small red pepper
1 head butter lettuce
1 15-ounce can kidney beans
1 15-ounce can chickpeas
1 12-ounce bottle red wine vinegar
1 9-ounce package frozen green beans or 2 ounces fresh green beans

Pita Crisps with Salsa
1 16-ounce jar salsa
1 4-count package whole-wheat pitas
1 8-ounce package grated part-skim Monterey Jack

Day 6

Garden Pasta
1 head garlic
1 small red bell pepper
1 small eggplant
1 small zucchini
1 8-ounce container button mushrooms
1 pound whole-wheat pasta
1 8.5-ounce bottle balsamic vinegar

Mediterranean Pita
1 plum tomato
1 cucumber
1 5-ounce package baby spinach
1 12-ounce bottle red wine vinegar
1 4-count package whole-wheat pitas
1 8-ounce container Feta

Grilled Chicken with Tomato and Mozzarella Salad
1 plum tomato
1 8.5-ounce bottle balsamic vinegar
1 8-ounce package part-skim mozzarella
1 3-ounce boneless, skinless chicken breast

Day 7

Arugula Salad
1 5-ounce package arugula
1 clementine
3 ounces pomegranate seeds
1 12.7-ounce bottle white wine vinegar
1 small wedge Parmesan