Phase 2 Week 14 Grocery List (Fat Loss, Gluten-Free, Diabetic Friendly, and Dairy-Free*)

Grocery List for this Meal Plan

* Always check your cupboards to see if you still have some of these ingredients before shopping. Please note that the CHEESE is optional. You can make all the recipes without it. I am integrating cheese/dairy back into our diet in Phase 2 but you can easily remove from recipe or substitute snacks if/when needed if you prefer.  


Meat:

2 ½ pounds of boneless, Skinless Chicken Breasts (you can use up to 3 lbs.) 

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. steak beef 


Vegetables:

1 large bag of spinach (fresh instead of frozen preferred)

3 pounds of asparagus (I like to use fresh asparagus or you can substitute another vegetable of your choice, see recipe in meal plan to decide) 

2-3 bags of mini bell peppers (You have about 5-6 daily and use them in your fajita recipes and omelet)

1 small bag of mixed green salad (or you can use fresh spinach)

2-3 bags of sugar snap peas  (you’ll have them daily) 

6 green onions

1 large white onion

2 Bell Peppers (large ones for the fajitas or you can chop up the mini bell pepper ones)

**As a note I will be getting a large bag of spinach, mini bell peppers, sugar snap peas, and asparagus from Costco. They sell it all there and it saves me money to buy in bulk. 


Vegetables for Omelet & Fajita Bowl Toppings (so if anything below you don’t like then don’t purchase it for the omelet or fajita toppings):

1 onion 

1 small box of mushrooms

1 jalapeno

2 avocados 

3 tomatoes 

1 head of iceberg lettuce 


Fruit:

3 bananas

1 container of blueberries 

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 and blueberries at Costco so I can save money.


Milk, Dairy and Eggs:

1-2 containers 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)

1/2 dozen eggs (you’ll only need this for the omelet. So you may already have enough in your fridge. For the omelet you’ll need 4 unless you have leftover egg white substitute then you’d only need 1.)  

1 container egg-white substitute, optional (you can use just the egg whites of eggs instead) 

Optional-12-16 oz. of cheddar cheese (8 oz. for Mexican chicken and the rest to use on top of your fajitas bowls) *those that are diary-free OMIT this.  

1 container of grated Parmesan cheese (you’ll need about 1 ½ cups or 4.5 oz. for the vegetable recipe or you can omit it if you’d prefer) 

Optional- 8 oz. container of sour cream, optional (doesn’t matter if you buy fat free or not you only use a tablespoon at a time. This is optional for the fajita bowl topping.) 


Nuts, Oats & Seeds:

1 large bag of cashews (you can have salted or unsalted, I’m not a stickler about that)

1 bag of sunflower seeds (I prefer the ones with the shells already removed) 

1 bag gluten-free rolled oats (Bob’s Red Mill is the brand I used). ** IF YOU ARE NOT GLUTEN FREE YOU CAN USE OLD FASIONED OATS INSTEAD. 


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 packet of taco seasoning

1 packet of fajita seasoning mix

1 small jar or can of enchilada sauce (red or green sauce and you’ll need about 1 ¼ cup worth) 

1 container of Olive Oil 

1 container of sea salt 

1 container Natural Peanut Butter (chunky or creamy, doesn’t matter)   

1 small bottle of ketchup (you’ll only need a couple of tablespoons so hopefully you have a bottle in your fridge already)

1 oil-based dressing (for salad- I recommend since it’s a berry salad to use a raspberry vinaigrette) 

1 container of salsa (optional for omelet and for entrée recipes when serving)   

1 small container of pepper, optional (just to use to season the vegetables)


Found in baking section:

1 small container zero calorie sweetener (I’m using Xylitol) 

1 small container cinnamon (OPTIONAL- for overnight oats)

1 small container vanilla extract 


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). 


** 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
  • 5/1/2014

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