WEEK 13
Week 13 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: Salad Dressing. Only replace items you no longer have. No need to buy more if you still have some. ** Fruits:
8 bananas
3 apples
2 container fresh blueberries
2 container fresh rasberries
Vegetables:
1 stalk of celery
1 16 oz container of mushrooms (optional for omelets)
2 Avocados (optional for omelets)
9 Bell peppers (any colors you like the most - we will be using 4 Red & 2 Yellow specifically for Sunday night’s recipe that we are doubling)
3-4 Onions
1 large container of spinach
1 large container of a mixed green (dark green) leaf for salads
2 large bunches/heads of broccoli
1-2 large heads of cauliflower
1 zucchini
2 shallots
Meats:
Chicken (About 8 large breasts)
Salmon (Fresh or Frozen or ANY kind of fish- between my wife and I we will be using 8 small filets)
1 large bag of shrimp (You can substitute for beef fajitas instead)
Turkey Lunch Meat
Seasoning/Dressings/Condiments (As needed to replace last week’s):
Small Container of Sea Salt
Low Fat/Calorie Salad Dressing (Italian for the Salmon & Raspberry Vinaigrette for Salads)
Salsa
Mayo with Olive Oil
Fajita Mix Seasoning
Small Container Garlic Powder
Oregano
Small bottle Olive Oil
Rosemary
Chicken Broth
Balsamic Vinegar (small bottle/jar)
Fennel Seeds
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
1 small bag pumpkin seeds
1 small bag of sunflower seeds
Dairy:
1 container of Eggs AND a jug of Egg White Substitute (Or just Egg White Substitute if you prefer)
Unsweetened Almond Milk
Zero Calorie Butter Spray
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 jar of sliced jalapeños (optional)
1 can Pumpkin Puree
1 container of cinnamon
1 small container/jar of nutmeg
1 small container of vanilla extract
1 box of Stevia packets (or Splenda or Truvia)
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.
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:
2 cans of Tuna
1 container of cashew nuts
1 container of Greek Yogurt
Whole Wheat Bread (fewer ingredients in the bread the better. We'll only be using 4 slices this week. I often freeze half my loaf to use the following week*)
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!
