SHOPPING LIST

GOOD DAIRY GOOD FATS BAD FATS

THESE ARE EXCELLENT SOURCES OF GOOD PROTEINS AND SOME THESE ARE YOUR MONO-UNSATURATED AND THESE ARE YOUR SATURATED AND TRANS FATS. TYPICALLY THEY ARE
GOOD FATS. THEY CONTAIN VALUABLE CALCIUM AND ARE LOADED POLYUNSATURATED FATS. THEY ARE GOOD ALL THE THINGS YOU ABSOLUTELY LOVE OR YOUR “GUILTY PLEASURES”.
WITH VITAMIN D. ALWAYS CHOOSE THE SKIM OR LOW FAT OPTIONS. FOR YOUR OVERALL HEALTH, ALONG WITH THESE USUALLY TEND TO BE SOLID AT ROOM TEMPERATURE.
YOUR HEART AND CHOLESTEROL. REMEMBER,
□ Fat-Free (Skim) Milk □ String-Cheese □ High-Fat Cuts Of Meat □ Candy
YOU HAVE TO EAT FAT TO BURN FAT.
□ Coconut Milk □ Coconut Butter □ Lard □ Vegetable Shortening
□ Almond Milk □ Feta Cheese □ Salmon (Wild Caught) □ Packaged Snack Foods □ Anything Fried
□ Flax Milk □ Soy Milk □ Avocado □ Pastries □ Nutella
□ Low-Fat Or Reduced □ Flax Oil □ Cookies □ Any Nuts Covered
Fat Cottage Cheese □ Canola Oil □ Doughnuts In Salt
□ Fat-Free Yogurt □ Soybean Oil □ Cakes □ Processed Cheeses
□ Safflower Oil □ Pizza Dough □ Cream Cheese
□ Sesame Oil □ Microwave Popcorn □ Butter
□ Peanut Oil □ Chips □ Mayonnaise
□ Sunflower Oil □ Any Artificial □ Margarine
NUTS (GOOD FATS) □ Guacamole Peanut Butter □ Half And Half
□ Almonds □ Almond Butter □ Chia Seeds □ Corn Oil □ Creamer For Coffee
□ Peanuts □ Coconut Peanut □ Olive Oil □ Palm And Coconut Oil □ Anything Processed
□ Pecans Butter □ Virgin Coconut Oil □ Ice Cream
□ Cashews □ Flaxseed □ Olives
□ Pistachios □ Pumpkin Seeds □ Tahini
□ Walnuts □ Chia Seeds □ Fish Oil
□ Organic Peanut □ Sunflower Seeds □ Tofu
Butter
SHOPPING LIST

GOOD PROTEINS BAD PROTEINS

ANIMAL PROTEIN CONTAINS MORE ESSENTIAL AMINO ACIDS THAN ANY OTHER TYPE OF PROTEIN. ALSO, BAD PROTEINS ARE SPECIFIED DUE TO AGRICULTURAL INDUSTRIALIZATION. THIS MEANS
ASSUME I MEAN ORGANIC ON THE LIST BELOW. AVOID PROCESSED FOODS. GOOD PROTEINS ARE LOW FARMERS INJECTED HORMONES OR ANTIBIOTICS, WHICH LEADS TO POOR QUALITY
IN FAT, BUT THE SKIN ON MEAT IS LOADED WITH SATURATED FATS, SO ALWAYS REMOVE THE SKIN. PROTEIN. OR CAGED CHICKENS THAT DO NOT EAT AND ROAM FREELY, WHICH ADVERSELY
AFFECTS THEIR HEALTH. THESE CONDITIONS PRODUCE POOR-QUALITY POULTRY.
□ Turkey Breast □ Pork Chops (Trim Fat)
ADDITIONALLY FISH RAISED ON A FARM CONTAIN LITTLE TO NO OMEGA-3 FATTY ACIDS.
□ Grass-Fed Beef □ Liver (Grass-Fed)
□ Chicken Breast - Legs, Thighs □ Eggs □ Bacon □ Steak (Non Lean)
□ Lean Pork □ Liquid Egg Whites □ Tofu □ Anything Fried
□ Salmon (Wild Caught) □ Greek Yogurt □ Rib-eye □ Hot Dogs
□ Tilapia (Wild Caught) □ Cottage Cheese □ Breaded Clams □ Leaving The Skin On Chicken
□ Tuna (Wild Caught) □ String Cheese (Lean And Organic) □ Breaded Oysters □ Processed Cold Cuts
□ Catfish □ Turkey Bacon □ Farmed Salmon □ Yogurts High In Fat Or Sugar
□ Halibut □ Whey Protein Powder (Low □ Frozen Chicken □ High Fat Cottage Cheese
□ Shellfish Fat And Low Sugar) □ Grain-Fed Beef □ Corn Beef
□ Trout (Wild Caught) □ Protein Bars (Low Fat And Low Sugar) □ Fish Sticks □ Hamburgers
□ Cod (Wild Caught) □ Ground Turkey (Lean) □ Popcorn Shrimp □ Protein Shakes High In Sugar
□ Lobster □ Lentils □ Sausage □ Protein Bars High In Sugar
□ Crab □ Legumes □ Pepperoni □ Soy Beans
□ Shrimp □ Garbanzo Beans □ Ground Beef (Non Lean) □ Isolated Soy Protein
□ Steak (Needs To Be Lean) □ Whey Protein Isolate
□ T-Bone
SHOPPING LIST

GOOD CARBS BAD CARBS

THESE ARE TYPICALLY THE CARBOHYDRATES THAT LOOK AS IF THEY CAME FROM THE EARTH. THEY THESE ARE THE CARBOHYDRATES THAT LOOK AS IF THEY WERE MADE IN A FACTORY RATHER
ARE LESS PROCESSED AND LESS REFINED, WITH A LOWER CALORIE DENSITY. THEY NATURALLY THAN BY THE SOIL. THE RESULT IS FOODS THAT ARE STRIPPED OF FIBER, DEVOID OF WATER
HAVE A BETTER QUALITY NUTRITIONAL COMPOSITION SUCH AS HIGH FIBER LEVELS, LOW SODIUM AND CONTAIN NUTRIENT DEFICIENT SALT, SUGAR, AND CALORIES. THESE CALORIES HAVE
CONTENT, LOW SATURATED FAT, AND NO TRANS FAT. ALSO, LOW (TO ZERO) CHOLESTEROL. A HIGHER CALORIE DENSITY, WHICH MAKES IT HARDER FOR OUR BODIES TO BREAK DOWN.
ALSO, I INCLUDED MOSTLY SIMPLE CARBS, BUT IF YOUR BODY RESPONDS BETTER TO
□ Steel Cut Oats □ Peppers
SIMPLE CARBS, BY ALL MEANS, USE THEM. HOWEVER, TYPICALLY WE RESPOND BETTER
□ Brown Rice □ Eggplant
TO COMPLEX CARBS, WHICH IS WHY THEY ARE IN THE “GOOD CARBS” SECTION.
□ Plain Oatmeal □ Mushrooms
□ Rolled Oatmeal □ Asparagus □ White Flour □ Syrup
□ Oat Bran □ Beans □ White Rice □ Processed Honey
□ Quinoa □ Lentils □ White Pasta □ Artificial Sweeteners
□ Whole Grain Pasta □ Broccoli □ Flavored Oatmeal □ Candy
□ Barley □ Cauliflower □ Flavored Rice Cakes □ Ice Cream
□ Whole Wheat Pasta □ Zucchini □ Bagels □ Popsicles
□ Rice Cakes (Plain) □ String Beans □ Rolls □ White Potatoes
□ Whole Wheat Cereals (No Sugar) □ Cucumber □ Donuts □ Canned Vegetables
□ Raw Honey □ Ginger, Tomatoes, Bananas And Apples □ Muffins □ Canned Soup
□ Yams □ Pears, Oranges, Clementines, □ Almost All Cereals Sold In Stores □ Canned Chili
□ Sweet Potatoes Peaches, Blueberries, Raspberries, □ Chips □ Canned Tomato Sauce
□ Carrots Grapes, Strawberries, Cantaloupe, □ Cookies □ Dried Fruit
□ Peas Honeydew, Pomegranate, □ Crackers □ Fruit Smoothies
□ Chickpeas Pineapple, Mango And Plums □ Pancakes □ Trail Mix
□ Couscous □ Kiwi □ Waffles □ Raisins
□ Spinach □ Lemons, Lemon Juice And Limes □ Pretzels
□ Lettuce □ Lime Juice, Grapes, Apricots, □ Pastries
□ Cabbage Guava, Cranberries, Papaya,
□ Kale Cherries, Grapefruit, Watermelon,
□ Brussels Sprouts Passion Fruit And Goji Berries
□ Squash
□ Onions
SHOPPING LIST

GOOD DRINKS GOOD CONDIMENTS

TYPICALLY, AS LONG AS YOU WATCH OUT FOR SUGAR □ Organic Ketchup □ Curry
AND ADDED CALORIES, YOU WILL BE OKAY. □ Organic Mustards □ Rosemary
□ Hot Sauces □ Garlic
□ Water □ Seltzer
□ Salsa □ Cayenne
□ Herbal Teas (Unsweetened) □ Coconut Water
□ Hummus □ Red Pepper Flakes
□ Green Drinks (Vegetable □ Kombucha
□ Balsamic Vinegar □ Cinnamon
Only. No Fruit Or Sugar) □ Zero Calorie Drink Mixes
□ Pam □ Cocoa Powder
□ Coffee (No Sugar Or Sweeteners)
□ Oregano □ Flavored Vinegars
□ Basil □ Low-Sodium Soy Sauce
□ Cumin □ Fat-Free Salad Dressing

BAD DRINKS BAD CONDIMENTS

THESE ARE SOME OF THE WELL-KNOWN DRINKS THAT CONTAIN ADDED SUGARS, CARBS, □ Processed Ketchup (Most □ Ranch Dressing
AND CALORIES. IT IS EASY TO DISTINGUISH HEALTHY DRINKS FROM UNHEALTHY Store Bought Condiments) □ BBQ Sauce
DRINKS. IF IT TASTES REALLY GOOD, IT PROBABLY CONTAINS ADDED SUGAR. □ Processed Mustard (Most □ Salad Dressings
Store Bought Condiments) □ Soy Sauce
□ Kool-Aid □ Gatorade
□ Mayonnaise
□ Soda □ Energy Drinks
□ Diet Soda □ Sweetened Ice Tea Or Coffee
□ Anything That Has □ Foods That Have Been Sweetened
Been Sweetened Are Always Bad For You!
□ Fruit Juice