Phase 3 Week 7 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 from last week!!!


  • 7 boneless, skinless chicken breast
  • 1 package Turkey Breast Lunch Meat
  • 4 cans of Tuna (or see NOTES in meal plan day 1- you can use turkey meat or grill chicken instead)


  • 1 large bag of spinach (fresh instead of frozen preferred)
  • 1 medium onion (white or yellow for eggs, optional)
  • 1-2 large carrots (optional for BBQ lettuce wraps)
  • 1 large red onion
  • 1 large head of Iceberg or Butter Lettuce (for BBQ lettuce wraps)
  • 1 head of iceberg lettuce (optional for your turkey sandwiches)
  • 2 bags of mini bell peppers (for snacks, salads (chop up) and you can use a few for your scrambled eggs)
  • 1 bag of sugar snap peas
  • 1 large bag/container of mixed green salad (you’ll have several days of salads)
  • 3 cucumbers (for salads and snacks)
  • 2 stalks of celery (or more if you’d like you can eat as much as you’d like for snacks on the meal plan)
  • 1 container of cherry tomatoes (optional for salads)
  • 2-3 tomatoes (optional for turkey sandwiches and cottage cheese snack)
  • 1 avocado
  • optional- a small box of mushrooms (for scrambled eggs and you could also throw in your salads)

**As a note I get my spinach, sugar snap peas, mixed greens for salad, cucumbers, and cherry tomatoes at Costco to save money.


  • 1-2 large containers of blueberries (or you’ll want three small containers. You’ll use them as snacks each day and sometimes more then once)
  • 2 bananas
  • 3 apples (you can get a variety or stick with the same kind of apple up to you)

**As a note I get my blueberries at Costco so I can save money.

Milk, Dairy and Eggs:

  • 1 container of unsweetened almond milk (or milk of your preference. I prefer unsweetened almond milk because it’s low in calories and has no sugar)
  • 1 container of Fat Free Cottage Cheese (if you are dairy free you can substitute this snack for something else such as Almonds and fruit)
  • 1/2 dozen eggs (scrambled eggs for breakfast)

Nuts, Oats & Bread:

  • 1 bag of almonds (you can have salted or unsalted, I’m not a stickler about that)
  • 1 package of old fashioned oats (or gluten-free rolled oats)
  • 1 loaf of whole wheat bread (if gluten-free you’ll purchase a gluten-free loaf of bread)

Seasonings/Dressing/Sauces/Canned Goods:

  • 1 jar of your favorite BBQ Sauce (Average 18 oz. size and try to pick one lower in sugar)
  • 1 jar of Mayo with Olive Oil (or regular Mayo) * This is optional- I’m using it to mix with my tuna and place on my salad INSTEAD of using dressing. You can purchase vinaigrette dressing instead if you prefer.
  • 1 container Natural Peanut Butter (Doesn’t matter if it’s chunky or creamy)  
  • 1 container of mustard (optional- for turkey sandwich you can also use a bit of mayo instead)
  • 1 small container of salsa

Found in Baking Section:

  • 1 container of cinnamon
  • 1 container of vanilla extract
  • 1 container of sweetener (Truvia or Xyltiol)


  • 1 large container of vanilla protein powder (I prefer a whey protein isolate)

** 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
  • 7/23/2014



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