Grocery List

Regular Grocery List

  • Chicken breast
  • Eggs
  • Salsa
  • Greek yogurt
  • Brown rice
  • Berries
  • Bananas
  • Avocado
  • Black beans
  • Chic peas
  • Cottage Cheese
  • Sweet potato
  • Ezekiel wraps (Whole Foods)
  • Ezekiel corn tortillas (Whole Foods)
  • Oatmeal
  • Zucchini
  • Mushrooms
  • Cucumber
  • Almond Breeze
  • Pumpkin puree
  • Almond, peanut butter

Pumpkin Protein Bars Shopping List

  • Xylitol Brown Sugar Blend (Ideal)
  • applesauce
  • cinnamon
  • ground ginger
  • ground clove
  • baking powder
  • baking soda
  • vanilla extract
  • egg whites
  • raw pumpkin
  • oat flour
  • vanilla whey protein
  • almond milk

Pumpkin Spice Pancakes Shopping List

  • Oat Flour
  • Splenda, Truvia, or Ideal
  • Baking Powder
  • Cinnamon
  • Allspice
  • Nutmeg
  • Egg Whites
  • Raw Pumpkin
  • unsweetened Almond Breeze

ADDITIONAL CLEAN FOOD ITEMS

Proteins

  • Boneless, Skinless Chicken Breast
  • Tuna (water packed), or White Meat Chicken (water packed)
  • Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  • Shrimp
  • Extra Lean Ground Beef, turkey or chicken
  • Protein Powder (lactose free)
  • Eggs
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal (watch sugar, less than 6 grams)
  • Brown Rice
  • Ezekiel Bread
  • Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  • Potatoes (red, baking, new)
  • Kashi Low Sugar Cereals (less than 6 grams of sugar)
  • Whole Wheat Pita (Food for Life brand)
  • Corn Tortillas (Food for Life Brand)
  • Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Cauliflower
  • Celery
  • Mushrooms
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash
  • Pumpkin puree

Fruit

  • Berries (blueberries and raspberries)
  • Lemons or Limes
  • Melons (not watermelon)
  • Grapefruit
  • Apples
  • Grapes
  • Oranges
  • Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)

Healthy Fats

  • Natural peanut or almond butter
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
  • Avocado

Dairy & Eggs

  • Low-fat or fat-free cottage cheese
  • Eggs
  • Low or Non-Fat Milk (eat dairy only occasionally)
  • Non-fat yogurt (look for low sugar only)
  • Greek yogurt

Condiments & Misc.

  • Reduced Sodium Soy Sauce
  • Balsamic Vinegar
  • Sugar Free Maple Syrup
  • Sugar Free Jelly (Polaner or Smuckers)
  • Mustard (yellow or Dijon)
  • Extracts (vanilla, almond, etc)
  • Low Sodium fat-free beef or fat-free chicken broth
  • Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)

 

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