WEEK 4
Week 4 Grocery List (For Substitutions See bottom of Post)
This grocery list is for my wife & I (Hopefully based on shopping last week you have a better idea about the quantity you need for your family) **Changes from Last Week’s Grocery List are Highlighted in Red** ** Please note that many of these items you still may have from LAST week’s list. Example: Mayo w/ olive oil. Only replace items you no longer have. No need to buy more if you still have some. ** Fruits:
8 bananas
3-4 apples
1 container fresh blueberries
Vegetables:
1 stalk of celery
1/2 lb fresh mushrooms or two 4 oz. cans of mushrooms
Two 4 oz. cans of chopped green chiles
2-3 bunches of asparagus
1 bunch of Cilantro
3-4 Avocados
2 squash
2 zucchinis
5-6 Bell peppers (any colors you like the most)
3-4 Onions
1 large container of spinach
1 large container of a mixed green (dark green) leaf for salads
Meats:
Frozen or Fresh Chicken Breasts (depending on family size the amount will differ, but I purchase enough for the whole week)
Frozen Lean Fajita Meat- Pre-seasoned in bag (Frozen Meat Section is where I find this or you can purchase fresh meat and prepare it wish fajita seasoning)
Salmon (Fresh or Frozen or ANY kind of fish)
Turkey Lunch Meat
Seasoning/Dressings/Condiments (As needed to replace last week’s):
Mayo (w/ Olive Oil in it)
Sun Dried Tomato Seasoning Marinade for Meat (You can purchase whatever marinade you think you’ll like on your meats just look at the back to make sure the sugar is LOW)
Small Container of Sea Salt
Taco seasoning (Low Sodium if you can find it)
Zero or Low Sodium Seasonings of any kind
Low Fat/Calorie Salad Dressing (Preferably one that is oil-based)
Salsa
Snacks:
Almonds (Many brands make different flavored almonds like sea salt, chile lime, etc. Any flavors are fine)
Protein Bars (LOW CARB/SUGAR, HIGH FIBER BARS. Be careful on this one to review the nutritional facts on the back of the box. Many protein bars have high sugar content. Right now my wife and I use Quest Protein Bar
)
Beef Jerky
Dairy:
1 container of Eggs and Egg White Substitute (Or just Egg White Substitute if you prefer)
Unsweetened Almond Milk
Zero Calorie Butter Spray
Stick of Real Butter (I don’t use butter often so we freeze the sticks to last longer and just put one at a time in the fridge)
8 oz. of pepper-jack cheese (shredded)
Misc:
Peanut Butter (be careful on this one too. You’ll want to find a quality “natural” peanut butter brand. These will have better oils for your body then normal peanut butter brands)
Packets of naturally sweetened lemonade or raspberry lemonade flavored powder
1 can of kidney beans
1 jar of sliced jalapeños (optional)
Substitutes and/or Further Recommendations
Feel free to substitute the fruits for other fruits you enjoy more: ie. Peaches, pears, etc. However, you will need the bananas for the spinach shake and for women you'll need them for the Pumpkin Protein Shake.
Feel free to substitute the vegetables for different vegetables you (or your family) prefer. Also, if cost is a huge issue and you don’t feel like you can afford fresh vegetables then buy frozen. It’s better to have frozen vegetables then none at all, though it’s always preferred to steam vegetables when possible).
If it’s necessary for you to eat processed carbs stay away from ones with: High Sugar, Sodium, and saturated fats. SO STAY AWAY FROM THOSE THREE S’s!!!
Try to drink enough WATER so that you have at least one clear urination a day
Prepare your meals in ADVANCE! I cannot stress this enough. I will discuss this is greater detail starting day one on my journey back to Fit. This will help you save TIME and better prepare you to avoid bad eating habits.
Added Items to the grocery list for my WIFE. These are items that will be found in my wife’s meal plan (if you follow the women’s meal plan) that are not listed in the above. Again, if you already have these ingredients you don’t need to buy more:
Whole Wheat Bread
3 cans of Tuna
1 container of cashew nuts
1 container of Greek Yogurt
Supplements I'm using this week:
Supplements Lynn is using this week:
** Please remember you do NOT have to use the supplements that my wife and I are using above. People asked we include this in the grocery list so that they see what supplements we’re using in advance of the day we’re using them. Supplements can be found here!
