Here you go! The long awaited shopping list. Since so much of 21DF is clean eating, I didn't want to send you to the store too early knowing that things will spoil before you get a chance to eat them. So shop wisely! I've categorized the list as best I could. You will notice that I'm a huge Trader Joe's fan. If there's one by you, I highly recommend going. Not only because of prices (which are FAB), but because the food is fresh and most of it is organic. When buying organic at the regular grocery, you will find a HUGE increase over non-organic stuff. Sadly this is one reason why people keep eating non organic food and claim it just costs too much to eat healthy. I find that's one big giant (lame) excuse, but I'll save that post for another day. Since you're all here to make changes, here's your first step. Shopping.
RULE #1: Don't go to the grocery store hungry. Suddenly the ice cream aisle will be the only thing you think about. Eat, then shop.
Staples
These items should ALWAYS be in the house. If you run out before your next food shopping date, it'll be worth stopping quickly mid-week to restock. These are must haves to keep the convenience level of this meal plan in check. Should you run out of these quick snacks and grab-and-go items, the temptation to eat ALL OF THE CEREAL IN THE HOUSE DIRECTLY FROM THE BOX will be way too easy. Don't let that happen. Remember, YOU are in control of your success.
Unsweetened Almond Milk (30 calories)
1-doz organic eggs (hard boil 6 of them for easy grab-and-go)
Organic Hummus (try to get plain. Don't get crazy with flavors)
Plain organic greek yogurt (if you absolutely cannot deal with plain, vanilla is okay. No fruit. It's not real fruit!)
Natural Peanut Butter (unsalted is ideal, but gross. You won't die using salted. My favorite is Trader Joes Creamy Valencia)
Organic leafy greens (whichever you prefer - spinach, 50/50 blend, romaine, whatever. This will spoil quickly if you get the bagged kind so be sure to check dates to make sure you can get at least 3 days worth)
ORGANIC Green Apples (please don't even buy non-organic apples)
Fresh lemons
Coconut oil
Organic dark chocolate chips (TraderJoe's are awesome!)
Raw honey (if you can get raw LOCAL honey, bonus.)
Weekly Items
I'll be presenting a few different meal plans and you can go through and pick what you'll be eating. This is not EVERYTHING that's allowed on the plan, so be sure to read your meal plan book when you get it. You won't need everything on this list for week one, but pick enough of it and buy it so you have it to fix your meals for the week. This is where the planning comes in. Depending on the meals you choose for Week 1, you will need:
Meats (Red container):
Boneless, skinless (organic), chicken or turkey breasts
Ground turkey*
Frozen shrimp
White fish
Grass fed ground beef (I recommend staying off red meat for the first 21-days, but if you absolutely MUST have it, be sure it's grass fed and at least 95% lean)
Ham slices
Turkey slices
Canned Tuna
*Trader Joes has frozen burgers - turkey, veggie, chicken - these taste great and heat up quickly. They're a great quick meal that you won't have to think about. Highly recommend!
Veggies (Green container):
Zucchini
Cucumbers
Brussels Sprouts
Beets
Asparagas
Tomatoes
Peppers
Fruits (Purple container):
Frozen berry medley (this is perfect to mix with your Shakeology!)
Cherries
Grapes
Banana
Melon
Strawberries
Carbs (Yellow container):
Quick-cooking oatmeal (in a canister) I have a great hack for this that I'll share in the group this week.
Sweet Potato
Quinoa**
Brown Rice**
Beans
Corn Tortillas 6" (2 of these equal one yellow)
Whole wheat pita
Whole grain bread (1 slice is one yellow)
*Trader Joe's has pre-cooked frozen quinoa and brown rice. There are four packets in each box and 1 packet equals 2 yellows.
Healthy Fats (Blue container)
Avocado
Almonds
Hummus
Feta or Goat cheese
Shredded low moisture mozzarella
Seeds (Orange container)
Pumpkin seeds (raw)
Sunflower seeds (raw)
Sesame seeds (raw)
Seeds are great toppings on salads. You can substitute one orange for one blue so if you prefer to skip the seeds, that's no big deal.
Over the weekend I'll be posting meal ideas for Breakfast, Lunch, Dinner and snacks - all 21DF approved. You can us this to plan what you'll be eating this coming week! Any questions, you know how to find me!
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