I’ve been asked to do grocery list for you so let’s start! Every week I’ll put my weekly grocery list on the facebook page with pics but I want to explain why and how I choose everything. Don’t forget to check the weekly list for season surprises and new adventures.

Just to make sure you understand: I don’t buy it all in once but its stuff that I do buy!

Fruits:

·         Banana - If you do weight lifting and only on the days you lift you can have it

·         Berries - prefer fresh if you do choose to go for frozen make sure it UNSWEETEND, blueberries are the best choice then it blackberries/raspberries, cranberries and etc. and of course NO DRIED FRUITS!

·         Lemons or lime to add taste and to put in your water to clean your liver.

·         Local fruits you can add one small fruit to your food just try to make sure it local or not as high in sugar. I love grapes but I don’t but it all the time, same with pineapple…water melon however its nice…full with water and easy on your waist line (again, watch the amount) in the season I like having pomegranate.  I change it a lot and I try to cut on the sugary fruit or limited

 1 per day.

Veggies:

·         Tomato and cucumber (yes I consider tomato as veggie)

·         Green leaves (lettuce should be your last choice I much prefer you to go with kale, spinach, arugula, Swiss chard etc.)

·         Mushroom (shitake are anti fungal and they the best for you, if you trying to lose weight mushroom are great way to feel full and keep the calories low)

·         Onion (green are the best then purple, yellow, white and sweet)

·         Hot Peppers (I use jalapeno to spice my food and sometime I use chillies too)

·         Bell peppers (I don’t over eat them but probably once every 2-3 week I’ll buy it)

·         Asparagus (green and don’t forget to remove the steams)

·         Broccoli (it’s a must!!! Packed with everything! Don’t skip it and don’t forget to check post 34 because it just about broccoli…the KING)

·         Brussels sprout (low in carbs full with nutrition and give a nice twist for everything)

·         Cauliflower (because it awesome)

·         Green bean (PROTIEN)

·         Artichoke (superfood but sometimes annoying…I only buy it if I find frozen heart I don’t have the patience to deal with the leaves)

·         Fennel (superfood)

·         Watercress (superfood)

·         Okra (superfood)

·         Eggplant (superfood and also give you feel like you eating something very filling but still pretty low in calories)

·         Beet (superfood and also give you feel like you eating something very filling but still pretty low in calories)

·         Celery (you really need me to explain why?)

Carbs:

·         Yams (don’t forget to check post 36 to know more about it)

·         Quinoa (post 30)

·         Oats (don’t forget to check post 38 to know more about it)

·         Wild rice/brown rice

·         squash (winter and summer)

·         peas, carrot and corn (I don’t eat those things right now but you can )

Protein:

·         lean turkey breast/lean ground turkey breast

·         lean chicken breast/lean ground chicken breast

·         lean beef

·         bison

·         fish (salmon is the best then tuna then anything and sole/basa/tilapia are you last choice)

·         canned tuna in water

·         Greek yogurt or probiotic yogurt

·         Eggs

·         Milk/chocolate milk (only in days I do weight training)

·         Lentils/beans (just because it nice to change sometime…not more then 1 every 2 weeks include hummus)

·         Once every 3-4 weeks I get to eat bacon (and I wish its was more)

Fat:

·         Olive oil (extra virgin)

·         Coconut oil (ghee work too, check post 1 for more info)

·         Any natural nut butter (try cashew its great)

Condiment:

·         Hot sauce

·         Mayo (light)

·         Mustard

Lemon juice

Research and writing by Dana Gat ©2014