10 Day Health and Fitness Challenge - Your Shopping List!
In preparation for the 10 Day Health and Fitness Challenge, use the lists below as a guide to help with meals and snack choices. To begin, start with one food that is listed for breakfast, lunch, snacks, and dinner. Then add one item from the second list to it. Of course, we are assuming that every choice is less processed, chemical free, organic when possible, no HFCS (high fructose corn syrup) or hydrogenated oils. Eat starchy veggies earlier in the day and save high water content foods for later. Also, its ok to eat breakfast things for lunch or dinner ... be creative so you don't get bored or hungry.
Some of my Favorites...
Typical Grocery List: * Remember that these are just suggestions. You can develop your own grocery list or meals/snacks based on individual needs as long as you stick to using foods as close to its natural state. We are developing a way of life that you can adhere to for the long haul.
Oatmeal
Almond milk
Bacon (no sugar)
Eggs
Coconut milk
RXBars
Blueberries
Apples
Salad Mixings
Yogi brand Green tea
Goat cheese
Cottage cheese
Chicken
Fish
Sprouted bread
AppleGate Farms chicken sausages
BREAKFAST
START WITH ONE OF THESE ITEMS:
2 eggs
4 egg whites
1 cup skim milk, almond milk, coconut milk
3 slices of turkey bacon
1 cup greek yogurt plain
1 cup cottage cheese
2 slices ham
3 oz lox
1 large or 2 small links chicken sausage
3 oz grilled chicken
ADD ONE OF THESE TO IT:
1 slice Ezekiel bread( I also like the sprouted Old World bread from Wholefoods) with coconut oil
1 cup oatmeal with cinnamon,walnuts and/or chia seeds
1 cup berries
1 apple with almond butter
½ grapefruit sprinkled with real coconut flakes
2 sliced tomatoes
LUNCH
START WITH ONE OF THESE ITEMS:
grilled chicken
grilled lamb, beef, steak
grilled halibut, salmon, tuna
grilled tilapia, white fish
turkey wrap in romaine lettuce
ADD ONE OF THESE ITEMS TO IT:
½ cup brown rice made with bone broth
1 small sweet potato
½ cup quinoa
½ cup black beans
1 large artichoke
tomato salad
salad with veggies*
SNACKS
START WITH ONE OF THESE ITEMS:
½ cup hummus
raw nuts or 1 tbs peanut butter or almond butter
cheese stick or 1 oz of real cheese
1 Ezekiel wrap/tortilla
3 slices turkey
black bean dip homemade (½ cup)
tuna in water (½ cup)
Greek yogurt (plain)
cottage cheese (1 cup)
ADD ONE OF THESE ITEMS TO IT:
carrot or celery sticks
apple
RXBar
½ avocado
berries (unlimited)
2 slices watermelon
DINNER
START WITH ONE OF THESE ITEMS:
grilled salmon
chicken breast
large shrimp
pork chops
turkey breast
scallops
fish
3 egg omlet
ADD ONE OF THESE ITEMS TO IT:
steamed broccoli
salad * no bottled dressing( vinegar and olive oil)
cooked carrots or spinach
1 cup squash or sweet potato fries(baked w olive oil and cayenne pepper)
grilled mixed veggies
steamed green beans, cauliflower
any green leafy veggie
1oz goat cheese