I like this one, great food fast.
"In the Cupboard
Beans and lentils, canned: baked beans in tomato sauce, black beans, kidney beans, chick peas, white pea or navy beans, lentils
Bread: whole grain breads, rolls, pita bread, bagels, biscuit baking mix, crackers
Cereals: bran, whole grain, quick rolled oats
Condiments and flavourings: mustard, ketchup, vinegar, soya sauce, bouillon cubes
Fish, canned: tuna, salmon, clams
Flour: white and whole grain
Fruit, canned (packed in juice or light syrup): peaches, pears, pineapple, mandarin orange segments, applesauce
Fruit, dried: raisins, cranberries, apricots, dates
Herbs and spices: pepper, basil, garlic, ginger, oregano, thyme, tarragon, coriander and cumin
Milk: canned evaporated, skim powdered
Nuts and seeds: almonds, walnuts, peanuts
Oil: olive oil, vegetable oil
Pasta: fusilli, rotini, spaghetti, penne, bow-ties, couscous, ready to bake lasagna noodles
Pasta sauces: Prepared tomato and vegetable
Rice: white or brown, quick-cooking rice
Sweeteners: sugar, honey, syrup, jam,
Vegetables, canned: stewed or diced tomatoes, corn kernels, pumpkin
Vegetables, fresh: potatoes, sweet potatoes, onions
Wheat bran, cornmeal
On the Counter
Bananas, cantaloupe, tomatoes
In the Fridge
Cheese: Cheddar, Parmesan, ricotta, mozarella, cheese slices
Eggs
Fats: margarine, butter
Fruit, fresh: oranges, kiwi, apples, grapes, pears
Juice: tomato, vegetable, fruit, lemon
Meat and poultry: chicken, turkey, beef, lean ground beef or pork, pork, veal
Milk: skim, 1%, 2%, whole milk, or buttermilk
Soy products: Tofu, soy beverage
Vegetables: carrots, red and green peppers, broccoli, romaine lettuce, spinach, green onions, celery, mushrooms, zucchini
Yogurt: plain and flavoured
In the Freezer
Bread: pita bread, flour tortillas, flat bread rounds
Frozen fish and seafood: sole, perch, halibut, or haddock, cooked shrimp
Fruit: strawberries, raspberries, blue berries
Fruit juice concentrate
Vegetables, plain or mixed: peas, corn, broccoli and cauliflower, oriental mix"
From:
www.dietitians.ca/public/content/eat_well_live_well/english/menuplanner/AppendixB.aspCheck out the site.
