Grocery Shopping List for Week 1

In most cases, I do not give quantities. These vary depending on whether you cook for just yourself or for others as well. You should leave a meal feeling satisfied, not stuffed.

Proteins

• Bacon

• Chicken

• Eggs, large, organic, and cage-free

• Grass-fed ground beef

• Grass-fed steak

• Salmon fillets

• Shrimp, fresh or frozen

• Smoked salmon

• Spanish chorizo, pancetta, or pepperoni

• Tuna, canned

• Turkey breast

• Protein powder, 1 canister (a quality protein powder should have fewer than 3 grams sugar and fewer than 10 grams of carbohydrates per serving and contain high-quality protein; see Resources for recommendations)

Dairy*

• Cheddar cheese, organic (optional)

• Feta and/or goat cheese (optional)

• Plain yogurt or kefir (or dairy-free substitute)

Produce

• Avocado

• Basil

• Beet greens

• Bell pepper, green

• Bell pepper, red

• Berries

• Carrots

• Cauliflower

• Celery

• Chives

• Cilantro

• Cucumbers

• Eggplant

• Garlic

• Ginger root

• Kale

• Lemons

• Lettuce

• Limes

• Onion, red

• Onion, white or yellow, or shallots

• Parsley

• Radishes

• Scallions

• Spinach

• Sprouts

• Tomatoes

• Zucchini

Nuts and Seeds

• Almond butter

• Almonds

• Flaxseeds

Canned Goods and Miscellaneous Ingredients

• Almond milk or coconut milk, unsweetened, 1 quart

• Chicken, beef, or vegetable broth, 2 quarts

• Italian plum tomatoes, 2 cans (28 ounces each)

• Unsweetened coconut flakes

* If, after adding in dairy, you get swollen or gain weight, it is best to omit.