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Use Joy Bauer's grocery list and meal plan to lose 10 pounds this month

Looking to lose weight but don't have a lot of time to plan out meals? We've got you covered!As part of this month's #StartTODAY series to help you revamp your life in 2015, I've created a simple 30-item shopping list you can take to the store that will give you everything you need to make easy, healthy meals and snacks each day for a week. And the best part is, while there are seven days' worth o

Looking to lose weight but don't have a lot of time to plan out meals? We've got you covered!

As part of this month's #StartTODAY series to help you revamp your life in 2015, I've created a simple 30-item shopping list you can take to the store that will give you everything you need to make easy, healthy meals and snacks each day for a week. And the best part is, while there are seven days' worth of meals below, you can also mix, match and repeat these recipes to last a whole month — or more!

If you follow this meal plan for a month, you can expect to lose 10 pounds. And this budget-friendly grocery list is easy on your wallet, too! (You'll need a few simple pantry staples, like olive oil, salt and vinegar, so double check the list below to make sure you have the basics before getting started.)

Foods to lose weight
With this grocery list and meal plan, you can stock up your kitchen for easy, healthy meals, all month long.Today

SHOPPING LIST:

Print out this list and take it to the store!

VEGETABLES

  • Broccoli (2 heads or frozen bags)
  • Carrots (2 bags)
  • Dark leafy greens, including lettuce (3 large bags)
  • Onions, yellow (4)
  • Peppers, bell (5)
  • Spinach (10oz pack frozen, chopped)
  • Tomatoes (3)

STARCHY VEGETABLES

  • Beans, any preferred variety (2 cans)
  • Potatoes, sweet and white (3 white, 3 sweet)

FRUIT

  • Apples (4)
  • Bananas (4)
  • Berries, any variety (2 frozen bags)
  • Oranges (3)
  • Grapefruit (3)

PROTEINS

  • Chicken breasts, skinless (1 package / 4 half breasts)
  • Eggs and/or egg substitutes (one dozen or container)
  • Pork tenderloin (6 oz)
  • Turkey, ground (2.5 pounds, at least 90% lean)
  • Turkey, sliced (1/2 pound)
  • Salmon, wild (1 can/pouch and 1 fillet)
  • Shrimp (12-16oz frozen bag)
  • Tuna (6 oz can light, packed in water)
  • Nuts, seeds and nut butters, any preferred variety (one jar nut butter, one package nuts/seeds)
  • Lentils (one bag)

DAIRY

  • Cheese, reduced-fat (1 package shredded, any flavor)
  • Milk (1 container skim, 1% low-fat, soymilk, or unsweetened almond)
  • Greek yogurt, fat-free or low-fat (5 single containers)

WHOLE GRAINS

  • Bread, whole grain (1 loaf, regular or reduced calorie)
  • Cereals, whole grain (1 box)
  • Waffles, whole grain (1 box)

The recipes in this 7-day slimdown plan also include these mainstay condiments – please check your pantry and make sure you have these on hand!

CONDIMENTS/PANTRY

  • Garlic
  • Lemon
  • Dijon mustard
  • Marinara sauce
  • Salad dressing, low calorie 
  • Salsa
  • Ketchup
  • Olive oil
  • Vinegar
Chicken Caesar Salad Food, Freshness, Food And Drink, Horizontal, Indoors, Close-up, Salad, Tomato, Lettuce, Chicken, Color Image, Crouton, Meal, No P...
Today

7-day slimdown meal plan:

MONDAY

Breakfast: Greek Yogurt with Fruit 

Lunch: Kitchen Sink Salad

Snack: Apple with 1 level tablespoon nut butter

Dinner: Turkey-Spinach Burger — Enjoy 1 burger without the bun. Serve with a baked sweet potato and mixed green salad with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

TUESDAY

Breakfast: Berry Protein Smoothie

Lunch: Open-Faced Turkey Sandwich

Snack: Orange + 15 nuts

Dinner: Lemon-Garlic Shrimp — Enjoy with 2 cups sautéed leafy greens and ½ baked sweet potato.

apple with nuts
Today

WEDNESDAY

Breakfast: Whole Grain Cereal with Milk and Fruit — Enjoy 150 calories of whole grain cereal, 1 cup milk (skim, soy, or unsweetened almond milk) and one of the following fruit options; 1/2 banana, 1 orange, 1/2 grapefruit or 1/2 cup berries.

Lunch: Open-Faced Tuna Melt

Snack: Apple + 15 nuts

Dinner: Chicken Paillard Pizza with Veggies and Salad — Enjoy 1 serving of pizza with a side salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

THURSDAY

Breakfast: 2-Minute Salsa Scramble Sandwich

Lunch: Open-Faced PB-Banana Sandwich — Enjoy with crunchy carrots or bell pepper sticks on the side.

Snack: Lettuce-Pepper-Turkey Roll-Ups (1/4 pound sliced turkey wrapped around lettuce and bell pepper sticks)

Dinner: Baked Fish with Steamed Broccoli and Baked Potato — Enjoy 5 ounces grilled, roasted or baked fish with unlimited steamed broccoli and baked potato topped with 2 tablespoons lowfat Greek yogurt.

raspberry on a spoon with yogurt over a milk dessert with towel in background and white background
Today

FRIDAY

Breakfast: Greek Yogurt with Nuts and Fruit

Lunch: Lentil-Bean Salad

Snack: Banana + skim latte (skip sugar)

Dinner: Fiesta Omelet with Baked Sweet Potato — Enjoy with a plain baked sweet potato on the side.

SATURDAY

Breakfast: PJ & Fruit Waffles  

Lunch: Loaded Baked Potato

Snack: Apple + 15 nuts

Dinner: Mini Turkey Meatloaves — Enjoy 2 mini meatloaves with a salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar). 

SUNDAY

Breakfast: Spinach-Cheese-Egg Scramble

Lunch: Salmon Salad Dijonnaise — Enjoy over leafy greens with 1 slice of whole-grain toast and 1 orange or ½ grapefruit. 

Snack: Low-fat Greek yogurt + 1 tablespoon nuts (or 2 tablespoons whole-grain cereal)

Dinner: Pork Tenderloin, Baked Potato and Carrots — Enjoy 6 ounces of roast pork tenderloin with cooked carrots and a baked potato.

Find more weight loss tips you can #startTODAY here, or follow Joy on Twitter, Facebook and Pinterest