Disclaimer Please check with your healthcare practitioner before you add any new supplements or meal plans to your diet. This is not meant in any way to diagnose or treat any diseases.
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Grocery List for Life Proteins Eggs Protein powder (whey based, Fit365 Natural with nothing artificial) Plant based protein powder (Sunwarrior Warrior Blend Vanilla or Chocolate) Skinless Chicken Breast Preferably organic, or pasture raised. Turkey Breast Lean Pork Lean Ground Beef preferably hormone and antibiotic free Ground Round or Sirloin preferably hormone and antibiotic free Flank Steak Strip Steak Bacon preferably nitrate free Chicken or Turkey Sausage Cod Tilapia Halibut Salmon Haddock Mahi Mahi Trout Tuna Scallops Shrimp Sardines
Dairy Eggs Organic or Grass Fed Butter 1% Organic Milk 1% Cottage Cheese Yogurt Fat free or 2% Plain Greek Kefir Plain Organic Low Fat Mozzarella String Cheese Goat Cheese Feta Cheese Milk Substitutes SoDelicious Dairy Free Coconut Milk (natural or vanilla) Silk brand Coconut Milk Silk brand Almond and Almond/Coconut Milk Rice Milk Hemp Milk Almond Milk
Carbohydrates Starchy Carbohydrates Kashi Breakfast cereals Whole grain all natural crackers and Tortilla Chips(Mary’s Gone Crackers, Blue Diamond Gluten Free Crackers, Garden of Eatin Blue Tortilla Chips) Ezekiel Breads and Ezekiel English style muffins Brown rice Oats Quinoa Couscous Wild Rice Sweet Potatoes White Potatoes Parsnips Squash Corn Carrots Barilla Pasta (Yellow box high protein, high fiber, high omega 3’s) Non Starchy Carbohydrates (eat in abundance at any time) Brussel sprouts Broccoli Collard Greens Garlic Spinach Cabbage Celery Cucumber Radishes Onions
Tomatoes Kale Lettuce Any Leafy Greens, Romaine/Arugula/Leaf/Endive/Red Leaf Seaweed/Sea Vegetables Peppers Red/Green/Yellow Hot Peppers Jalapeno/Serrano/Habanero Zucchini Green Beans Beets Mushrooms Jicama Swiss Chard Artichokes Asparagus Avocados (also a super healthy fat that is loaded with fiber!) Apples Oranges Limes Lemons Raspberries Blueberries Blackberries Red Tart Cherries Watermelon Cantaloupe Honeydew Kiwi Pineapple Plums Peaches Pears Papaya Apple
Prunes Figs Bananas Beans/Legumes/Lentils *Beans are high carb/high protein sources and can be counted as either or both. Great for vegetarians, they are also loaded with fiber and nutrients. Kidney Beans Cannellini Beans Black Beans Garbanzo Beans Northern Beans Pinto Beans Green Peas Chick Peas Lentils Red/Yellow/Green/Brown
Fats Avocados Coconut Oil (virgin, coldpressed organic) Olive Oil Flax Oil Avocado Oil Hemp Oil Butter Organic or Pasture Raised Almond Butter (look for only almonds and salt as the ingredients) Chia Seeds ground only Flax Seeds ground only Wheat Germ Almonds raw
Cashews raw Pistachiosraw Pumpkin Seeds raw Walnuts Pine Nuts Extras and Free Foods Salsas Jack’s or other All Natural brands Pickles Pepperoncini Hot Sauces Sriracha Herbs Seasonings/Spices/Herbs Lemon & Lime Juice Lemons Limes Tabbouleh Mustard Wasabi Ginger Tea Coffee Sweets Dark Chocolate (preferably Organic) 70% or greater 1 oz. (keep in freezer and savor it slowly as it melts in your mouth) Melt dark chocolate in microwave and dip fresh fruit in it! Fruit Smoothies w/ chocolate or fruit (see recipes) Yasso Frozen Greek Yogurt Bars Frozen Natural Fruit only Bars no sugar added
Packaged Foods that are on the OK list Kashi cereals Pasta sauces with veggies if under 10 grams of sugar Barilla Pastas Yellow box High fiber, high omega 3’s Alexia Organic frozen potatoes, sweet potato fries Frozen vegetables Popcorn Organic lightly salted, or make homemade Powdered Greens *great source of extra phytonutrients for supreme health that are powdered and can be added to smoothies. Sunwarrrior Brand Ormus Greens , slight mint aftertaste Amazing Greens Brand Orange Dreamsicle , even a picky eater can love! AVOID Margarine Trans fatty acids Pre packaged baked goods High fructose Corn Syrup (HFCS) Fried foods Sugary juices Premade Smoothies Diet sodas Sodas Sauces Dressings (unless homemade, organic or all natural) Low Sugar or artificially sweetened waters or juices Sugar Free foods Sugar Alcohols added in a lot of protein bars that are supposedly healthy but wreak havoc on digestive system, stay away!
Alcohol Eliminate or limit. Alcohol slows down fat burning hormones and your ability to burn calories. Plus, makes you crave sugar, fatty foods and carbs and makes you too tired to work out the next day. If you are going to indulge, choose red wine, clear liquor as in tequila and vodka and drink with soda water. Forget the fancy drinks that are loaded with sugar. Pre and Post Workout Shakes In order to have the energy to workout, you have to have the right fuel at the right time. In order to recover from the workouts and get your body into a “build and repair” state, you need to have the right blend of protein, and a small amount of carbs within 30 minutes after your workout. The fittest people on earth rely on shakes to do both jobs. Why shakes? They are easily shuttled into the bloodstream, used to energize and recover, before and after workouts. If you don’t have time to eat approximately 1 1 1/2 hours before your workout, drink a preworkout shake from the Smoothie Recipes for Optimal Health list. When you are working out, you are actually breaking down the body. In order for it to recover, you want to get your muscles to repair and start rebuilding (remember they raise your metabolism) as quickly as possible. Nutrient timing advocates have shown increased muscular gains in people that consume a post workout shake within 30 minutes of working out. The key in your metabolism staying raised will be adding muscle, so remember this important key.
