Phase 2 Week 13 Grocery List (Fat Loss, Gluten-Free, Diabetic Friendly, and Dairy-Free*)

* Always check your cupboards to see if you still have some of these ingredients before shopping. *Dairy-Free individuals read notes about omitting the cottage cheese from the list and using sunflower seeds instead. 

Meat:
3 large boneless, Skinless Chicken Breasts 
1 small package Turkey Breast Lunch Meat (You will only need a few slices so you’re welcome to omit this item completely from the turkey and berry salad or substitute another meat)
2 lbs. lean ground turkey OR lean ground beef (if beef I prefer you use 90-95% lean) 
Optional: 1 package of bacon (I like to get hormone and nitrate free). This is optional to put in your egg puffies and omelet. 

Vegetables:
1 large bag of spinach (fresh instead of frozen preferred)
2 bunches of broccoli 
1 head of cauliflower 
6 small yellow squash
1 large red pepper (optional for egg puffies) 
1 small container of mushrooms (optional for egg puffies and omelet Saturday)
12 large carrots (6 cups chopped) 
1 red onion (optional for egg puffies and omelet) 
2 bags of mini bell peppers (You have about 5-6 every day for snacks)
1 small bag of mixed green salad (or you can use fresh spinach or other lettuce of your choice)
2-3 bags of sugar snap peas  (you’ll have 2 handfuls for snacks every day) 
1-2 heads of iceberg lettuce (you’ll be using them for taco wraps or taco salad. How much lettuce you use is completely optional) 
3 tomatoes (optional topping for tacos)
3 avocados (optional topping for tacos)
**As a note I will be getting a large bag of spinach, mini bell peppers, sugar snap peas, broccoli and cauliflower from Costco. They sell it all there and it saves me money to buy in bulk. 

Fruit:
3 bananas
2 large containers of raspberries (or you’ll want three small containers. You’ll use about ½ cup every day. You are welcome to substitute this with ANY berry of your choosing) 
**As a note I get my raspberries at Costco so I can save money.

Dairy and Eggs:
1 container of unsweetened almond milk (or milk of your preference. I prefer unsweetened almond milk for my shakes because it’s low in calories and has no sugar)
1 dozen eggs (you’ll only need this for the omelet and for egg puffies)  
1 container egg-white substitute, optional (you can use just the egg whites of eggs instead) 
24 oz. container of 1% (milk fat) cottage cheese  *If Dairy-Free omit this you’ll be using sunflower seeds instead. Make sure to get a large bag instead of a small one as noted. 
Small container of shredded cheese (optional topping for tacos)
Small container of sour cream (optional topping for tacos) 

Nuts & Seeds:
1 small bag of sunflower seeds (I prefer the ones with the shells already removed. *** Note that you will only be using a handful this week so you SHOULD have some leftover from last week. If you have ANY nuts leftover do not buy anymore and instead just use a handful of whatever you have left on Saturday) 

Seasonings/Dressing/Sauces:
1 large container of Hummus (I purchased the 32 oz. size from Costco called “Organic Pita Pal Hummus, Spicy Roasted Red Pepper.) 
1 small container of Rosemary 
1 small container of pepper 
1 small container of Thyme 
1 small container of sea salt (you should have this already from previous weeks)
1 small container of dill seasoning  
1 container of Olive Oil 
1 container Natural Peanut Butter (chunky or creamy) 
1 oil-based dressing (for salad- I recommend since it’s a berry salad to use a raspberry vinaigrette) 
2 packets of taco seasoning (I prefer low sodium taco seasoning or you can purchase the ingredients listed in the recipe to make homemade taco seasoning if you prefer) 
1 container of salsa (optional for omelet, egg puffies and tacos)   

Misc.:
1 large container of vanilla protein powder (I prefer a whey protein isolate) *You can replace with another protein of your choice (i.e. pea, soy, hemp or whey concentrate). You can also use a chocolate protein powder instead of vanilla. 

** It’s always smart to review the meal plan and see if you’d like to make substitutions for anything you don’t like, then alter the grocery list as needed.  Shopping list is only accurate if you don’t change the meal plan. 

  • By admin
  • 4/23/2014

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