WEEK 16
Week 16 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:
7 bananas
1 apples
2 container fresh blueberries
1 container fresh rasberries
1 container of fresh strawberries
4-5 oranges (some of them are used for the fresh squeezed orange juice on the salmon recipe)
1 small container lime juice or FRESH LIMES
1 small container of lemon juice or FRESH LEMONS
Vegetables:
1 stalk of celery
1 16 oz container of sliced mushrooms (for omelets and salmon)
3 Large fresh mushrooms
2-3 Green Bell peppers (For the recipes we’re making this week)
4-6 Bell peppers of your choosing (yellow, red, or green. This will be for salads and omelets)
2-3 White or Yellow Onions
2 Red onions
1 large container of spinach
1 large container of a mixed green (dark green) leaf for salads
1-2 large head of cauliflower
1 jalapeno peppers
1 bunch cilantro
1 zucchini
1 head of broccoli
1 large bunch of asparagus
2 avocados
6 Green onions
Meats:
Chicken (8 lbs)
Salmon (Fresh or Frozen or ANY kind of fish- between my wife and I we will be using 8 small filets)
1 package of Turkey Bacon
3 oz of Pepperoni
6 oz of Italian Sausage
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
Olive Oil
Small Container Onion Powder
Small Container Paprika
Small Container Black Pepper
Small Container Allspice
Small Container Cayenne Pepper
1 packet taco seasoning
1 small container or packet of Italian seasoning
Small Container of Garlic Powder
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 a jug of Egg White Substitute (Or just Egg White Substitute if you prefer)
Unsweetened Almond Milk
Zero Calorie Butter Spray
4-8 oz. Shredded Cheese (I'm buying a Mexican blend)
6 oz Mozzarella Cheese (Since I'm Lactose Intolerant though the recipe will call for this much I will probably HALF that amount of cheese when we make it).
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 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)
1 small jar of pizza sauce
1 can enchilada sauce (your preference of red or green)
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:
1 container of cashew nuts
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!
