QUALITY LEAN PROTEIN WHOLE GRAINS

---

THE BEST LIFE I EVER HAD - SHOPPING LIST

QUALITY LEAN PROTEIN □□ Beef (antibiotic and hormone free) □□ Buffalo □□ Chicken (organic) □□ Lamb □□ Liver (baby beef) □□ Lean Pork (tenderloin) □□ Temph □□ Tofu □□ Turkey (free range) □□ White Fish □□ Wild Pacific Salmon FRUITS □□ Apples (organic) □□ All Berries □□ Avocado □□ Bananas □□ Blueberries □□ Dried Fruits □□ Lemons/Limes □□ Mango □□ Melons □□ Oranges □□ Pomegranate □□ Plums □□ Raspberries □□ Red Grapes □□ Strawberries HEALTH FATS and OILS □□ Avocado Oil □□ Extra Virgin Olive Oil □□ Flaxseed Oil □□ Grapeseed Oil □□ Hemp Seed Oil □□ Sesame Seed Oil □□ Virgin Coconut Oil □□ Red Palm Oil □□ Walnut Oil

WHOLE GRAINS

VEGETABLES

□□ Amaranth

□□ Asparagus

□□ Barley □□ Bran □□ Brown Rice □□ Buckwheat (Kasha) □□ Bulgar Wheat □□ Cornmeal □□ Millet □□ Oats (steel cut, rolled) □□ Polenta □□ Quinoa □□ Rye □□ Teff □□ Wild Rice BEANS, NUTS and SEEDS □□ Almonds □□ Black Beans □□ Cannellini Beans □□ Cashews □□ Chick Peas □□ Edamame □□ Fava Beans □□ Flax Seeds □□ Great North White Beans □□ Hemp Seeds □□ Kidney Beans □□ Lentils □□ Navy Beans

□□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□

□□ □□ □□ □□ □□ □□ □□ □□

□□ Kale □□ Leeks BREAD and PASTA □□ Buckwheat Noodles □□ Sprouted Grain Pasta □□ Sprouted Grain Bread □□ Whole Grain Pasta □□ Whole Wheat Bread

Pecans Poppy Seeds Pumpkin Seeds Sesame Seeds Soy Beans Split Pea Sunflower Seeds Walnuts

Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collards Cucumber Dark Leaf Lettuce Garlic Green Beans Maitake Mushrooms Onions Peas Peppers Red Kidney Beans Reishi Mushrooms Scallions Shitake Mushrooms Spinach Squash Sundried Tomatoes Sweet Potatoes Tomatoes Zucchini

THE NUTRITION PLAN

SWEETENERS □□ Apples □□ Applesauce □□ Bananas □□ Brown Rice Syrup □□ Maple Syrup □□ Molasses EXTRA FLAVORING □□ Apple Cider □□ Vinegar □□ Mustard □□ Vinegars □□ Organic Honey □□ REAL Maple Syrup □□ Agave Nectar CANNED GOODS □□ Tomatoes □□ Black Beans □□ Garbanzo Beans

VINEGARS □□ Apple Cider Vinegar □□ Balsamic Vinegar □□ Brown Rice Vinegar □□ Red Wine Vinegar □□ Plum Vinegar SPICES and HERBS □□ Cardamom □□ □□ □□ □□ □□ □□ □□ □□ □□ □□ □□

Chile Powder Chives Cinnamon Cloves Coriander Garlic Ginger Green Tea Mirin Nutmeg Parsley

□□ Red Kidney Beans □□ Tuna (in water) □□ Vegetable Stock

□□ □□ □□ □□

Pepper Sage Tamari Turmeric

□□ □□ □□ □□ □□ □□ □□

FLOURS Almond Flour/Meal Arrowroot Chickpea Flour Corn Flour Potato Starch Tapioca Flour Teff Flour

OTHER COOKING ITEMS □□ Baking Powder □□ Baking Soda □□ Braggs Liquid Aminos □□ Baking Powder □□ Real Butter □□ Sea Salt □□ Wheat Germ DAIRY □□ Unsweetened Almond Milk □□ Eggs or Cartoned Egg Whites □□ Greek Yogurt □□ Almond Or Coconut Yogurt □□ Unsweetened Soy Milk □□ Unsweetened Rice Milk

NOTES: All foods made from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Food Group. Beans and peas are also part of the Vegetable Group. Other protein sources include: Green Peas, Quinoa, Nut and Nut Butter, Beans, Chickpeas, Temph and Tofu, Edamame, Leafy greens, Hemp, Chia Seeds, Sesame, Sunflower and poppy seeds, Spirulina, Amaranth, Legumes, and Unsweetened cocoa powder. Complete Proteins contain all 9 essential amino acids. Your body makes 11 amino acids naturally and the other 9 are known as “essential amino acids”. They are essential because your body doesn’t produce them so you must receive them from the food you eat. See Chapter 5 for more information on complete protein.