Craft Your Body

GRAINS, LEGUMEs, Starches

Grocery lists

Always have (At least 2-3 of the following):

rice (white/brown rice)
pasta
bihun/kuey tiau/noodles
bread (wholemeal/wholegrain)
wraps (wholemeal/wholegrain)
oats (rolled)
Sweet potatoes/yams
 Craft Your Body

meat/protein/dairy
Grocery lists

Always have:
boneless/skinless chicken breast
high omega-3 fish (fresh salmon, tuna,
mackerel, sardines)
fresh seafood (shrimp, squid, etc.)
fresh egg
vegetarian/vegans Always have:
firm tofu
tempeh
frozen edamame
dairy optional to have (at least one):
low-fat milk/fresh milk (animal/plant)
low-fat yogurt / greek yogurt
low fat or reduce fat cheese
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produce
Grocery lists

Always have:
onions, garlic
favorite fresh fruit (except dried
fruit)
favorite non-starchy vegetable

optional to have:
favorite starchy vegetables

*Stock up from 3-4 of different kind for fruits and vegetables

 Craft Your Body

condiment/preserves
Grocery lists

salt
pepper
lemon/limes
cooking oil
herbs (at least two of favorite):
mixed herbs Rosemary
basil thyme
oregano
coriander
spices:
chili powder
paprika
cumin
cinammon
ginger
 Craft Your Body

snacking grab&go
Grocery lists (optional)

Always have (at least 2-3 of the following):

roasted, raw, or unsalted nuts (almond,

cashew, peanut, etc)
all seeds (pumpkin, chia, flax)
dark chocolate
high protein bar (7-14g protein/serving)
low-fat dairy (milk/yogurt)
hand fruits (apple, banana, pears)
raw salad & cherry tomatoes