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Grocery List

Fresh Fruit

  □ mango – 1

  □ banana - 1 small

  □ orange - 1 small

  □ peach - 1 small

  □ lemon - 1

Fresh Vegetables

  □ red Thai chilies – 2

  □ cilantro – 1 bunch

  □ sweet potatoes - 3 large

  □ fresh ginger – 5 ounces

  □ garlic - 1 head

  □ scallions – 1 bunch

  □ leaf lettuce – 1 head or 1 bag

  □ carrots – 1 small bag

  □ red bell pepper – 1

  □ bok choy – 1 head

  □ yellow onion – 1

  □ mushrooms – 1 container

  □ frozen edamame – 1 bag

Meat, Poultry, Fish

  □ flank steak (often labeled “London broil”) – 2 pounds

  □ tofu – 1 package

Dairy and Eggs

  □ eggs - 1/2 dozen

Grains/Bread

  □ brown sushi rice – 1 bag

  □ rice crackers – 1 small box

Condiments, Seasonings, Baking Needs

  □ canola oil

  □ sriracha chili sauce

  □ low-fat sesame ginger salad dressing

  □ sake – 1 small bottle

  □ light soy sauce

  □ sesame oil

  □ agave nectar

  □ freshly crushed black pepper

  □ tapioca starch or cornstarch

  □ grapeseed oil

  □ low-sodium salt

Miscellaneous

  □ dry roasted peanuts – at least 2 tablespoons worth

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

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If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

Asian-Inspired Meals

View this month's meal plan which features Asian flavors - a healthy, different way of cooking to help you mix it up when planning meals.

View Meal Plan

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