The 30 Day Shred Diet Grocery List

by Steve Auxier on 08/23/2009

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    Here is a shopping list that categorizes all of your healthy food choices.  During the warm months really take advantage of our local farmer’s markets  of fresh fruit and produce.  For protein shakes use half milk and water.

    No processed foods.  Stay away from boxed dinners, frozen foods, unless specified.  Try to limit foods that exceed 5 ingredients on the package.

     

    Protein Choices: (Group A)

    1. Boneless, skinless Chicken  or Turkey breast or ground white turkey
    2. Egg Whites
    3. Tilapia or other white fish (cod, flounder, halibut)
    4. Salmon
    5. Shellfish (shrimp, scallops,)
    6. Top Round, Sirloin,Eye of Round, Skirt beef steak or ground 90%
    7. Buffalo Sirloin, Top Round, Eye of Round, or ground 90% 
    8. Pork tenderloin or butterfly pork chops (no bone)
    9. Soy burger
    10. Soy cheese slices
    11. Tofu
    12. Tuna (albacore in water) or fresh
    13. Veggie Burger
    14. Veggie Dogs
    15. Hemp Protein
    16. Beans, lentils,soybeans
    17. Egg substitutes
    18. Hummus
    19. Seitan
    20. Tempeh
    21. Greek Fage yogurt 0%
    22. Whey Protein ( email for specifics)

    Carbohydrate Choices- (Group B)

    1. Sweet potatoes
    2. Quinoa
    3. Red skin potatoes
    4. Old Fashioned Oatmeal
    5. Ezekial English Muffins
    6. Ezekial Cereal
    7. Hummus
    8. Lentils
    9. Cereal (whole grain), wheaties,cheerios,all bran, shredded wheat,total
    10. Black beans
    11. Bran Muffins
    12. Whole wheat pancakes
    13. Whole wheat pita
    14. Wheat berries
    15. Canned Pumpkin
    16. Lentil Pilaf

    Healthy Fats-(Group D)

    1. Avocado’s
    2. Canola Oil
    3. Flaxseed Oil
    4. Olive Oil
    5. Olives
    6. Unsalted Almonds
    7. Unsalted Walnuts
    8. Ground Almond Butter
    9. Udo’s Oil
    10. Macademia Oil

    Fruits-(Group C)

    1. Apples
    2. Apricots
    3. Bananas
    4. Canteloupe
    5. Cherries
    6. Fresh squeezed orange juice
    7. Grapes ( Green)
    8. Kiwi
    9. Blueberries, blackberries, strawberries, raspberries,cranberries
    10. Honey Dew
    11. Raisins ( Golden)
    12. Mango
    13. Papaya

     

    Vegetables-(Group C)

    1. Asparagus
    2. Beets
    3. Bok Choy
    4. Broccoli
    5. Brussel Sprouts
    6. Cabbage
    7. Cauliflower
    8. Collard Greens
    9. Cucumber
    10. Kale
    11. Romaine Lettuce
    12. Spinach Lettuce
    13. Peppers
    14. Summer Squash
    15. Cukes
    16. Tomatoes
    17. Onions
    18. Garlic
    19. Scallions
    20. Zucchini
    21. String Beans
    22. Green Beans ( Fresh or Frozen) 

     

    Dairy Products ( Limited amounts for 30 day shredded diet)  (Group A)

    1. Calorie Countdown milk
    2. Organic skim milk
    3. Low sugar soy milk
    4. string cheese
    5. goat cheese semi soft
    6. 1% cottage cheese
    7. yogurt non-fat plain
    8. Fage Greek 0% yogurt
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