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T h e
The next 30 days will change you.
They’re going to change your tired, toxic body back into the body you should have. One that’s refreshed, energized, and able to take on everyday.
The ‘All-Day Energy’ Diet 30-Day Challenge will walk you through your first 30 days of change. With three incredible, deliciously healthy meals (and one snack) daily, you’ll be introduced to 120 all-new recipes! That’s 120 ways to heal your body, 120 ways to feed your cravings, 120 ways to swap in new healthy habits.
I know some of the 30-day Challenge recipes will call for unfamiliar ingredients. Sometimes, cooking with unfamiliar foods can be frustrating, daunting, even anxiety-causing.
To make this program as simple and realistic as possible, I’ve broken each week into simple shopping lists. You’ll find all the ingredients you need for that weeks recipes, listed by grocery aisle.
It’s important to me that you succeed. This Shopping List is just one of the ways I want you to felt supported, cheered on, and coached straight to success!
Let’s Do This Thing!
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How to Use This List
Clean Out Your Fridge. Sometimes the best way to build a new habit is completely clean out the old one. Avoid temptation by tossing everything in your fridge and pantry. Donate it to a local homeless shelter, give it all to neighbors in need. Whatever you do, get rid of any food not on the list. You don’t need it anymore! This fridge cleanse will effect you emotionally, too. You’ll be amazed at how light and unburdened you feel when you get to refill a sparkly clean fridge with fresh fruits, leafy greens, and other healthy basics.
Check Your Cupboards. As you clean out your shelves, look for items that are already on the list. If you’ve done any work with my eating programs in the past, it’s likely you’ve already got some of the stuff you need. Save money by checking anything off the list that you already have in your kitchen.
Buy Just What You Need. Don’t get sidetracked. Don’t get sidelined. The Shopping List is your blueprint. I designed each day with all the satiating fats & proteins you need to feel full and fueled all day long! There are sweets included in each weeks menu, as well. So no sneaking candy bars at checkout! Buy just what’s on the list, and I promise you’ll be delighted with your next 30 days.
Check Online (for cheap and simple options shipped right to your door)
Celebrate! This shopping list isn’t a burden. It isn’t a task. It’s an opportunity for you to start rebuilding your pantry the right way. You’re getting rid of toxic sugars, processed foods, and unhealthy fats. Those foods haven’t served you. They’ve gotten you fat and tired. See this shopping list as the first, fun step toward the newer, healthier, more vibrant you. After all, what goes in your shopping cart ends up in your bloodstream. How exciting that you get 4 weeks of filling that shopping cart coaching, so you can get the life-giving stuff into your system!
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When to Shop
Because so much of the ‘All-Day Energy Diet’ relies on fresh fruits, greens, and veggies, I recommend shopping the day before each week begins. This will allow you to buy just what you need for the week, so you can enjoy it while it’s fresh and most flavorful.
Here are a few other tips & tricks for keeping your ingredients fresh all week:
• Wrap all fruits and veggies in plastic produce bags.
• Keep your fruits and veggies plastic-bag-covered until you need them.
• Store all fresh fruits and veggies in the fridge, if possible.
• Don’t wash your produce until right before you need it.
• Store sliced produce in airtight containers, covered with a small bit of water for extra freshness.
The Healthy Pantry
An important part of eating right is having the right foods on hand. How many times have you reached for unhealthy foods, simply because they were easy to grab and eat? To maximize your success on the All-Day Energy Diet, we’ll be rebuilding your pantry, one week at a time.
Stick to the list each week, and you’ll have a well-stocked pantry by months end. You’ll be eating a variety of meals that use the same ingredients in versatile ways. Hemp seeds, chia seeds, tamari, apple cider vinegar, coconut oil, and raw cacao are just a few of the superfoods you’ll love using all year long!
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Buying in Bulk
If you have access to a health foods store, I highly recommend shopping the bulk section there! Here’s why:
• Budget-friendly. Buy just what you need, so you save cash!
• Earth-friendly. Bulk bins create less packaging, so there’s less waste.
• Newbie-friendly. Bulk is a great way to try just a small amount of new, or unfamiliar ingredients. You won’t break the bank buying something you’ll never eat!
When buying in bulk, it’s easy to end up with a cupboard full of unlabeled ingredients. Here’s my quick-fix tips to keep bulk pantry items organized:
• Use plastic containers with lids. Don’t just scoop bulk items into a bag. If you can use (or reuse) a plastic container, you’ll be able to stack it better in your cupboards. Many health food stores have plastic deli containers available near the bulk aisle. Use these instead of slippery, messy plastic bags, if you can!
• Label, label, label! Use a sticker or sharpie marker when you shop. Label the type bulk item, the date purchased, and the bin number. That way, you’ll have everything you need check-out at the store, and everything you need to know once you get home!
• Store safely. Keep bulk items from going rancid by storing them in a cool, dry location. This is particularly important with nuts and nut flours.
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Shopping Swaps
Some of the ingredients on the All-Day Energy Diet may not be your favorite. Or, perhaps you have a food allergy. No worries! Here’s a quick list of shopping swaps
that will help you customize the recipes just for you!
INSTEAD OF BUY THIS
Kale Fresh Spinach
Grapefruit Oranges, Tangerins, or Lemons
Pineapple Honeydew, Watermelon, Peaches, or Banana
Avocado Sweet Potato, honeydew, Coconut, or White Beans
Berries Apple or Melon
Coconut Avocado, Pineapple, or Pear
Meat Sweet potato, avocado, or sprouted almond hummus
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T h e
WEEK 1 Fruits
☐ 3 bananas ☐ 5 apples ☐ 2 pear ☐ ½ cup strawberries ☐ 3 mangoes ☐ 1 young coconut ☐ 3 cups fresh blueberries ☐ 6 strawberries, stemmed
and sliced ☐ 4 limes ☐ 7 lemons
Veggies
☐ 9 avocados ☐ 3 cucumbers ☐ 2 zucchini ☐ 2 eggplants ☐ 9 tomatoes ☐ 2 pints cherry or grape
tomatoes ☐ 2 carrots ☐ 2 celery stalks, diced ☐ 2 heads broccoli ☐ 1 head cauliflower ☐ 2 bunches celery ☐ 1 orange or yellow sweet
pepper, chopped ☐ 1 red pepper ☐ 8 asparagus spears ☐ 1 sweet potato
Greens
☐ 6 cups alfalfa or pea sprouts ☐ 6 bunches kale ☐ 6 cups spinach ☐ 1 head romaine lettuce ☐ 1 head lettuce or mixed
greens ☐ 1 handful salad greens ☐ 3 tablespoons chopped
fresh dill ☐ 1 bag spinach, roughly
chopped ☐ 2 to 3 stalks Swiss chard ☐ 1 head romaine lettuce
Fresh Herbs & Spices
☐ 1 large piece ginger ☐ 4 garlic bulbs ☐ 2 bunches green onions ☐ 1 red onion ☐ 1 small sweet onion ☐ ½ cup basil ☐ 1 bunch parsley ☐ ½ bunch cilantro
Oils
☐ 1 large bottle olive oil ☐ 1 small container coconut
oil ☐ 1 tablespoon coconut
butter ☐ 2 tablespoons flax oil
Nuts, Grains & Seeds
☐ 3 cups quinoa ☐ ⅔ cup hemp seeds ☐ ¼ cup chia seeds ☐ ¼ cup flaxseed ☐ 2 cups sesame seeds ☐ 2 tablespoons sunflower
seeds ☐ 1 ½ cup raw cashews ☐ 1 ¼ cup raw almonds ☐ 2 tablespoons chopped
walnuts ☐ ½ cup millet ☐ ½ cup chickpeas
Pantry
☐ 2 tablespoons shredded unsweetened coconut
☐ ½ cup coconut milk ☐ 8 sheets nori ☐ 1 cup sun-dried tomatoes ☐ 1 cup black olives ☐ 1 cup kalamata olives ☐ ¼ cup green olives, pitted ☐ 1 tablespoon capers ☐ 8 cups of vegetable broth ☐ 2 tablespoons apple cider
vinegar ☐ 3 tablespoons Bragg
Liquid Aminos (optional) ☐ 1 tablespoon balsamic
vinegar ☐ 3 to 4 tablespoons tamari
Baking/Bulk
☐ 1 teaspoon vanilla ☐ 1 cup cacao powder ☐ ½ cup cacao nibs ☐ ½ cup raisins ☐ ¾ cup raw honey ☐ 3 to 4 drops of stevia ☐ 2 tablespoons maple
syrup (optional) ☐ 4 dates
Spices/ Extracts
☐ 1½ teaspoons fresh curry powder
☐ 1 teaspoon cayenne powder
☐ 1 tsp fresh ground black pepper
☐ Fresh ground black pepper ☐ Pinch of sea salt ☐ Pinch of sea salt ☐ Pinch of sea salt ☐ Fresh ground black pepper ☐ Fresh ground black pepper ☐ ½ teaspoon kelp
seasoning (or sea salt) ☐ 1 tablespoon curry
powder ☐ ¼ teaspoon sea salt ☐ Pinch of sea salt ☐ Fresh ground black pepper ☐ Pinch of sea salt
Dairy
☐ 8 cups almond milk
Meat
☐ 2 small salmon fillets ☐ 2 servings your favorite
grassfed beef or chicken
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WEEK 2 Fruits
☐ 1 pineapple ☐ 1 pink grapefruit ☐ 6 limes ☐ 2 lemons ☐ 3 cara cara or navel
oranges ☐ 4 red apples ☐ 1 pint strawberries ☐ 2 pints blueberries ☐ 1 pear ☐ 1 large bunch bananas
Veggies
☐ 5 avocados ☐ 2 cucumbers ☐ 2 mini cucumbers ☐ 1 head broccoli ☐ 5 red bell peppers ☐ 9 carrots ☐ 1 bunch celery ☐ 3 Small red or purple
onions ☐ 1 yellow onion ☐ 1 pint tomatoes ☐ 1 small tomato ☐ 3 small purple potatoes ☐ 3 sweet potatos ☐ 5 zucchini ☐ 2 yellow squash ☐ 1 container sprouts ☐ 4 baby bella mushrooms ☐ 2 fresh young Thai
coconuts
Greens
☐ 2 heads romaine lettuce ☐ 1 small head radicchio ☐ 1 Belgian endive ☐ 3 cups baby arugula ☐ 2 bag fresh spinach ☐ 1 bag fresh baby spinach ☐ 1 bunch large collard
greens ☐ 8 ounces organic kale
Herbs & Spices
☐ 2” piece fresh ginger ☐ 3 bunches garlic cloves ☐ 1 bunch parsley ☐ 2 bunches cilantro ☐ 1 bunch green onions ☐ 1 shallot ☐ 1 pack fresh mint
Oils
☐ olive oil ☐ expeller-pressed coconut
oil
Nuts, Grains & Seeds
☐ gluten-free oats ☐ 4 oz. quinoa ☐ 4 oz. pumpkin or
sunflower seeds ☐ 4 oz. raw pecans ☐ 1 container raw organic
honey ☐ 1 oz. chia seeds ☐ organic peanut butter or
almond butter
Pantry
☐ 3 cans full-fat coconut milk ☐ 1 can tomato juice ☐ red wine vinegar ☐ apple cider vinegar ☐ Dijon mustard ☐ small jar of black olives ☐ tomato salsa ☐ toasted sesame oil ☐ Tamari ☐ chili oil, rooster sauce, or
chili garlic sauce ☐ 2 32 oz. containers veggie
broth
Baking/Bulk
☐ small package golden raisins
☐ raw cacao powder ☐ cacoa nibs ☐ 1 bag chocolate chips ☐ 16 oz. bag almond flour
Spices/Extracts
☐ cumin ☐ ground cinnamonground
gingercayenne pepper ☐ fajita spice rub ☐ sesame seeds ☐ sea salt ☐ ground pepper ☐ baking soda ☐ vanilla extract ☐ maple syrup ☐ stevia ☐ vanilla extract
Dairy
☐ Almond milk ☐ 6 oz. Coconut milk yogurt ☐ almond milk cheese ☐ hummus ☐ 15 eggs
Meat
☐ 2 salmon filets ☐ 2 cups ready-cooked
medium shrimp ☐ 2 (6-ounce) wild salmon
fillets, such as King or Sockeye
☐ 2 chicken breasts ☐ 1 lb. Pork or Turkey
Sausage ☐ 24 oz. free-range,
hormone-free, antibiotic-free chicken- breast or thighs
☐ 6 oz. dried chorizo sausage (organic is better)
☐ 1 package bacon
Frozen
☐ 1 package frozen organic blueberries
Other
☐ coconut butter ☐ organic peanut butter or
almond butter ☐ 8 oz. sparkling water
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WEEK 3 Fruits
☐ 4 pints mixed berries of your choice
☐ 1 pint blueberries ☐ 1 bunch bananas ☐ 1 mango ☐ 1 pear ☐ 3 apples ☐ 1 kiwi ☐ 1 pineapple ☐ 1 orange ☐ 5 lemons ☐ 1 pomegranate
Veggies
☐ 3 zucchini ☐ 1 large bunch broccoli ☐ 1 large golden beet ☐ 3 large carrots ☐ 4 cucumbers ☐ 1 large red or purple onion ☐ 1 small yellow onion ☐ 1 small sweet onion ☐ 12 mini tomatoes ☐ 2 organic tomatoes ☐ 2 portabello mushroom
caps ☐ 6 avocados ☐ 2 cups bean sprouts
Greens
☐ 2 bunches Swiss Chard ☐ 3 bunches kale (preferably
dinosaur kale) ☐ 1 small cabbage ☐ 1 bag broccoli sprouts ☐ 2 bunches garlic cloves ☐ 2 bags fresh spinach ☐ 12 ounces organic mixed
salad greens ☐ 1–2 small heads of organic
frisee ☐ 6 cups arugula
Fresh Herbs & Spices
☐ 2-inch piece ginger ☐ 1 bunch parsley ☐ 1 bunch cilantro ☐ 2 packages fresh basil ☐ 1 bunch green onions
(scallions) ☐ 1 small shallot
Oils
☐ flax oil ☐ extra-virgin olive oil ☐ extra light olive oil ☐ grapeseed oil ☐ avocado oil ☐ coconut oil
Nuts/Seeds
☐ 6 oz. walnuts ☐ 6 oz. slivered almonds ☐ 4 oz. sliced almonds, ☐ 24 oz. raw almonds ☐ 3–5 raw brazil nuts
(purchased in shell to reduce mold)
☐ 2 oz. peanuts ☐ 1 jar almond butter ☐ 1 oz. hemp seeds ☐ 1 oz. pine nuts ☐ 1 oz. sunflower seeds, raw
and unsalted ☐ 1 oz. roasted sunflower
seeds ☐ 1 oz. chia seeds
Pantry
☐ apple cider vinegar ☐ red wine vinegar ☐ Tamari ☐ 1 can low-sodium
vegetable broth ☐ 1 can pumpkin puree
Baking/Bulk
☐ 1 jar raw honey or agave ☐ 3 cans full fat coconut milk
(in bpa-free can) ☐ unsweetened coconut
flakes ☐ baking powder ☐ vanilla ☐ pure maple syrup ☐ stevia ☐ 2 oz. nutritional yeast ☐ raw cacao powder ☐ dark chocolate powder ☐ organic cacao nibs ☐ 1 oz. dried goji berries (or
unsweetened cranberries or raisins)
☐ small package dried cranberries or raisins
☐ maca (optional) ☐ gluten-free flour ☐ 1 package unsweetened
gelatin
Spices/ Extracts
☐ pure almond extract ☐ sea salt ☐ ground black pepper ☐ sesame seeds ☐ garlic salt ☐ garlic powder ☐ cayenne pepper ☐ poppyseeds ☐ cumin ☐ dried rosemary ☐ paprika ☐ Italian seasoning ☐ Dill ☐ cinnamon ☐ pumpkin pie spice
Dairy
☐ 8 oz. coconut milk or almond milk yogurt
☐ almond or hemp milk, unsweetened
☐ crumbled bleu cheese
Meat
☐ 4 halibut fillets (4 ounces each)
☐ 1 chicken breast ☐ 4 filets wild salmon, skin
off; 4 to 6 ounces each ☐ 3 oz. fresh-caught
albacore tuna ☐ 4 salmon fillets or organic
chicken breasts ☐ ½ pound ahi tuna steak
Other
☐ 4 oz. (125 ml) coconut water
☐ organic, no-sugar-added pomegranate juice
☐ grass-fed, cold-pressed whey, or vegan protein powder
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WEEK 4 Fruits
☐ 7 avocados ☐ 1 pineapple ☐ 3 mangoes ☐ 1 apple ☐ 1 pear ☐ 2 peaches ☐ 1 bunch red grapes ☐ 1 bunch bananas ☐ 1pint fresh blueberries ☐ 1 pint fresh strawberries ☐ 4 pints fresh berries of
your choice ☐ 4 oranges ☐ 7 lemons ☐ 5 limes ☐ 16 fresh dates (I prefer
using Medjool dates… they are juicier!)
Veggies
☐ 3 heads broccoli ☐ 2 heads cauliflower ☐ 1 pound asparagus ☐ 1 small spaghetti squash ☐ 1 large spaghetti squash ☐ 1 small head green
cabbage ☐ 2 red bell peppers ☐ 4 sweet potatoes ☐ 3 carrots ☐ 1 bunch celery ☐ 4 cucumbers ☐ 10 tomatoes ☐ 1 package cherry
tomatoes ☐ 1 yellow onion ☐ 1 small red or purple onion ☐ 1 small sweet onion ☐ 2 bunches green onions ☐ 1 package sliced baby
bella mushrooms
Greens
☐ 1 bunch kale ☐ 1 head romaine lettuce ☐ 6 cups organic mixed
greens ☐ 1 bag arugula ☐ 4 bags fresh spinach
(totaling 28 cups) ☐ 3″ piece of fresh ginger ☐ 2 bunches garlic cloves ☐ 1 package sprouts
Fresh Herbs & Spices
☐ 2 packages fresh basil ☐ 1 bunch fresh parsley ☐ 1 bunch cilantro ☐ 1 package fresh mint ☐ 1 package fresh thyme
Oils
☐ coconut oil ☐ extra-virgin olive oil ☐ sesame oil
Nuts/ Seeds
☐ 8 oz. Raw Pecans ☐ 8 oz. Raw Walnuts ☐ 12 oz. raw cashews ☐ 12 oz. raw almonds ☐ 4 oz. sliced almonds ☐ 1 oz. dried shredded
coconut ☐ 4 oz. ground flax ☐ 8 oz. chia seeds ☐ 24 oz. hemp seeds ☐ 4 oz. raw pumpkin seeds ☐ 9 oz. pine nuts ☐ 8 oz. raw sunflower seeds
Bakery
☐ 1 loaf gluten-free bread
Pantry
☐ Balsamic vinegar ☐ 16 oz. can organic chicken
broth ☐ 24 oz. vegetable broth ☐ 28 oz can organic
tomatoes (796ml) ☐ 2 14 oz cans coconut milk
(398ml) ☐ Tamari ☐ 1 jar almond butter ☐ 1 bottle organic babyfood
carrots ☐ 1 can black beans ☐ 1 jar sugar-free Nature’s
Hallow BBQ Sauce (optional)
☐ 1 small jar kalamata olives ☐ 1 small jar sundried
tomatoes ☐ 1 package nori wrappers
or seaweed snack squares
Dairy
☐ hemp milk ☐ almond or rice milk ☐ 8 oz. coconut milk
beverage ☐ ½ dozen eggs
Meat
☐ 8 chicken breasts ☐ 2 salmon filets ☐ ½ pound ahi tuna steak ☐ ½ pound grassfed beef
roast or chicken ☐ 2 free-range, hormone-
free, boneless, skinless chicken breasts (4 ounces each)
☐ 4 servings Grilled salmon, organic chicken, or grassfed steak
☐ 2 salmon fillets
Spices/Extracts
☐ vanilla bean paste ☐ vanilla extract ☐ Sea salt ☐ ground cinnamon ☐ star anise ☐ fennel seeds ☐ fenugreek seeds ☐ sesame seeds ☐ onion powder ☐ dried sage ☐ dried thyme ☐ turmeric powder ☐ Korean red pepper flakes
Baking/Bulk
☐ 6 oz. dried cranberries ☐ 2 tablespoons dried goji
berries ☐ Pure Maple Syrup ☐ Organic raw honey ☐ Stevia ☐ raw cacao powder ☐ 1 oz. very dark chocolate ☐ cacao nibs
Other
☐ 1 container roasted garlic hummus
☐ 32 oz. organic unsweetened coconut water
Frozen
☐ 1 small bag frozen peas ☐ 1 small bag frozen peas
and carrots mixture (or edamame and carrots)
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