21 Day Challenge Shopping List

Don't tell yourself, "this is going to be hard," tell yourself that you can do it.  

You likely have enough foods that are on this list to get you by for a day or so.

You do not have to purchase all of these items.  

Eat the ones you like.  I'm not asking you to choke down foods that you hate.  There are plenty of choices listed.  I am sure you can find some that you enjoy.  Feel free to email me if you have a favorite that is not on the list.  This is not an all inclusive list.  Just the most common and well liked.  

 

Vegetables: Lettuce, spinach, kale, celery, radishes, jicama, peppers, carrots, cabbage, Squash: spaghetti, butternut, acorn, zucchini, crookneck, delicata, cucumber, tomato, mushrooms, onions, broccoli, cauliflower, parsnips, turnips, rutabaga, eggplant.  You don not have to eat vegetables that you hate, just choose the ones you will eat.  Expand your taste buds by trying new vegetables daily.

Meat: grass fed ground beef, other cuts of beef, chicken, lamb, turkey, salmon, tuna, sardines (if you have never had sardines these are a definite must try, treat like a tuna salad, celery, parsley, onions, dill, dill pickles, mayo, mustard, etc., Sardines are an excellent source of protein, calcium (if whole), vitamin D, omega 3 fatty acids and are lower in heavy metals and other contaminants from the ocean because they are small, have a shorter life span and are lower on the food chain.)

Fruit: blueberries, blackberries, raspberries, strawberries and tart cherries (frozen) melons, grapefruit, lemons, apples (tart apples like Granny Smith have less sugar which is what we are aiming for).  Frozen berries are very handy to have for smoothies, for dessert lightly poach or just let thaw and drizzle with coconut milk.  

Nuts and seeds: macadamia, almond, walnut, hazelnut, brazil nut, pumpkin seeds, sunflower seeds, chia seeds, flax seeds.  All nuts should be raw and unsalted.  Note that peanuts and cashews are not on this list, as they are not really nuts.  A peanut is a legume and a cashew is a drupe.  Canned coconut milk

Below is your Week 1 Meal Plan

  BREAKFAST LUNCH DINNER SNACK
SUNDAY 2-3 egg omelet with spinach and mushrooms, 1/2 grapefruit and coffee Green salad with red cabbage, carrots, tomato, avocado, 3-4 oz chicken breast and water with lemon and cucumber 4 oz steak with brocolli and sweet potato, dessert: 1/2 cup blueberries with coconut milk or cream Mid morning: Carrot, celery, jicama sticks with hummus  Mid afternoon: apple with handful of almonds
MONDAY spinach, almond milk, frozen berries, 1TBS flax meal, cinnamon and vanilla smoothie Sliced turkey breast wrapped in lettuce or collard leaves, shredded carrot, almond butter and tiny amount of sriracha Salmon or any white fish fillet, steamed brocolli and roasted parsnips, with side salad, baked apple sprinkled with cinnamon Mid morning:  Handful of walnuts and pear,  Mid afternoon:   Hard cooked egg with carrot and red pepper sticks                    
TUESDAY 2-3 Scrambled eggs with avocado and salsa or tomato slices.  Pu-er or green tea Large green salad with tuna, olive oil and lemon juice.  Sparkling mineral water and lime Ground beef patty with steamed cauliflower and carrots, spinach salad, olive oil and basalmic dressing, berries with basalmic  Mid morning:  sliced turkey or beef, mid afternoon:  cucumber with avocado dip
WEDNESDAY unsweetened Cocao powder, frozen banana, kale, avocado, almond milk smoothie or add 1Tbs  flax seed oil if not avocado Chicken breast, on spinach or mach salad with olive oil and lemon, water with fresh mint leaves and cucumber  Shrimp sauteed in garlic and olive oil, on top of spaghetti squash with minced fresh parsley. Dessert: Fruit salad Mid morning:  Turkey or beef jerkey,  Mid afternoon: berries with hazelnuts and cinnamon
THURSDAY 2-3 Poached eggs with avocado and salsa, 1/2 grapefruit and coffee or tea Large green salad with shrimp, lemon juice and olive oil, water with lemon Baked fish: steamed vegetables, roasted sweet potato, baked pear with cinnamon, nutmeg topped with toasted hazelnuts Mid morning:  almond butter and apple slices, Mid afternoon:  olives, artichoke hearts and cucumber slices
FRIDAY sauteed peppers, spinach, mushrooms and onions in olive oil, with 2-3 scrambled eggs  Ground beef with taco seasoning on large bed of greens, black olives, avocado and salsa Roasted lamb or chicken with roasted parsnip, sweet potato and onions, 1 glass red wine or sparking water with mint Mid morning:  any piece of fruit with handful of macadamia nuts  Mid afternoon:  celery, jicama and carrots with humus
SATURDAY Sliced avocado and grapefruit salad, with greek olives, drizzled with olive oil or flax seed oil and toasted almond slivers Shrimp precooked, spinach salad, tomatoes, toasted sesame seeds with lime juice and toasted sesame oil Pan fried lamb or pork chops, roasted cauliflower and sweet potatoe, 1 glass red wine or mineral water Mid morning: 1-2 hard cooked eggs,  Mid afternoon:  any piece of fruit with handful of nuts