WEEK 22
Week 22 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:
2 bananas
2 containers fresh blueberries
2 containers fresh raspberries
1 container of fresh strawberries
Vegetables:
1 16 oz container of sliced mushrooms
6-8 Bell peppers of your choosing (We are specifically using 2 small red bell peppers for Sunday night's recipe)
2-4 small white onions (We are specifically using 2-4 small onions for Wednesday night's recipe).
1-2 large containers of spinach
1 large container of a mixed green (dark green) leaf for salads
2 heads of cauliflower
1 bunch cilantro (optional to put in omelets)
2 large bunches of asparagus
1 avocado
3 large handfuls of fresh green beans (or enough for 8 cups worth)
1 tomato
2 large heads of butter lettuce
16 scallions (scallions are a bit different from green onions but if you can't get them feel free to use green onions as a substitute)
12 green onions
Meats:
Salmon (Fresh or Frozen or ANY kind of fish- between my wife and I we will be using 8 small filets)
Turkey Lunch Meat
4 lbs of boneless, skinless chicken breasts
2 lbs lean ground turkey (or ground chicken)
Seasoning/Dressings/Condiments (As needed to replace last week’s):
Small Container of Sea Salt
Low Fat/Calorie Salad Dressing (Vinaigrette of your choosing & Raspberry Vinaigrette for Salads)
Salsa
1 small container of Mayo with Olive Oil
1 small container of Italian Dressing
1 small jar minced garlic
1 small container low sodium soy sauce
1 small container of hoisin sauce (this can be found in the Asian section of most supermarkets)
1 small container sesame oil
1 small container of rice vinegar
1 packet of taco seasoning
1 small container lemon juice
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 of Pumpkin Seeds
Dairy:
1 large containers of Eggs AND a jug of Egg White Substitute (Or just Egg White Substitute if you prefer)
Unsweetened Almond Milk
Zero Calorie Butter Spray
1 bag shredded cheddar cheese
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 strawberry 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 OK substitutes)
1 large can of enchilada sauce (red or green)
1 can of sliced olives (optional to put on the Mexican chicken for this week)
1 small jar ginger
Two 8 oz cans of water chestnuts
Small bag of sugar (We will only be using 2 Tablespoons of sugar all week. If you prefer to use a natural sweetener substitute in the recipe like Stevia you can do that as well.
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.
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!
