Weekly Shopping List

by admin

After the Master Shopping List has been reviewed and shopped for, the weekly list is relatively the same each week, with some variation depending on the particular recipes and/or meat, chicken, fish, etc. that you will need.

Organic Vegetables
___celery
___carrots
___red leaf lettuce
___green leaf lettuce
___romaine lettuce
___organic baby green salad mix
___tomatoes
___avocados
___garlic
___kale
___chard
___spinach
___beets
___leeks
___yellow or white onion
___red onion
___green onion
___red cabbage
___yams
___broccoli
___cauliflower
___cabbage (red, green)
___ginger
___zucchini
___yellow crook-neck squash

Meat, Poultry & Fish
___fresh fish
___frozen fish
___chicken legs/thighs
___whole chicken
___chicken breasts
___ground turkey
___beef (organic, grass-fed if possible)
___ground beef
___stew beef
___chuck roast
___flank steak
___rib-eye
___filet mignon
___Australian rack of lamb
___bison/buffalo
___venison
___shrimp
___sea scallops

Organic Fruit
___bananas
___apples
___pears
___oranges
___lemon
___nectarine
___organic blueberries
___organic raspberries
___organic strawberries
___organic grapes
___pineapple
___peaches
___honeydew melon
___cantaloupe
___plums

Nut Milks
___almond milk
___hemp milk
___coconut milk
___coconut water

Canned or Carton Foods
___kidney beans, navy beans
___chickpeas
___tomato puree
___chopped tomatoes
___organic vegetable stock
___organic chicken stock
 

Raw Nuts
___almonds
___cashews
___walnuts
___pecans
___hazelnuts
___macadamia nuts

Eggs
___organic, free-range eggs

Dairy
___organic butter

Nut Butters & Honey
___raw almond butter
___raw organic honey
___tahini

Flours
___almond flour
___coconut flour

Frozen Fruit
___organic blueberries
___mixed berries
___organic peaches

Fuel: Planning and Preparation

by admin

Critical Thinking:  Realizing that every bite moves me either toward health or away from health.  Therefore, if I don’t plan and prepare those bites, I will inevitably fall into eating convenience foods (also known as die-fast foods).

Best Practices:  Plans for all meals (we do this for you, and provide alternatives!), and shopping lists (we’ve got that covered for you too!).

Vital Behaviors:

• Set aside 30 minutes on Saturday or Sunday to plan your meals and shopping for the week ahead. Then create your shopping lists and decide which day or days you will go shopping at your nearest Whole Foods Market, Trader Joe’s, Costco, and local farmers’ market.  If the nearest Whole Foods Market is closer to your work than home, you may have to shop during your lunch hour or after work. Yes, this means you may even have to put a large ice chest/cooler with ice into your car that morning before you leave for work (we never said it would be easy, but it’s worth it!).

• The first couple of times you go through this process, it may seem like a burdensome, time-consuming hassle – but fear not, you’ll get quicker at all aspects of it in no time.  Always keep in mind the alternative is unacceptable (meaning eating convenience food/fast food/disease food).

More Helpful Resources:
Master Shopping List
Critical Concepts: Food Shopping