Shopping List Week 1

 For our first week, I want us to see some results. If we follow this menu, we will probably lose weight.  If you are not feeling good, add in some rice or more fruit.  Please do not deprive yourself.  A lifestyle change has to happen over time. I don't want us to have a diet mentality... rather a mental shift in food quality. DO NOT COUNT CALORIES. It is not necessary when you eat whole food. You should feel satisfied at the appropriate times.

SHOPPING LIST FOR WEEK 1 - a nearly "Ketogenic" approach using mostly whole foods.

Meat

Bacon (4 lbs.)

*Sausage (optional or your favorite)

Ham (Thick sliced)

Chicken Breast (Big bag of frozen)

Chicken Thighs (Big bag of frozen if you like thigh meat)

Rotisserie chicken meat.  If you cannot eat all of it in a few days, baggie and freeze it.

Pork Loin, or Tenderloin, (1-2 lbs.)

Salmon to feed your family (maybe extra for leftover lunch)

Ground Beef, (1-2 lbs.)

Tuna (optional lunch item)

Produce

Onions, (1-2 of your favorite: white, sweet, yellow, red)

Sweet Bell Peppers (3-4 of your favorite colors)

Green onions (1 bunch if you like them on eggs)

Fruit of your choice (berries, oranges, apples)

Celery (1 stalk)

Carrots (2+ lbs.)

Broccoli (2+ lbs.)

Asparagus (1 bunch)

Lemons (4-5 or fewer if you intend to use bottled lemon juice)

Mushroom (one carton of favorite variety)

Brussel Sprouts (1-2 lbs.)

Lettuce (1-2 heads of favorite variety)

Jalapenos peppers (2)

Green beans (1 lb.)

Garlic (2 bulbs)

parsley (optional- I don't usually bother)

Dairy

Eggs (up to 3 dozen)

Sour Cream (pint)

Cheese, sliced or block (1 lb.)

Swiss Cheese or other white cheese (6 slices?)

Cheese, shredded

*String cheese (a handful if you like it)

Heavy Cream (1 pint)

Butter (1 lb.)

*Cream Cheese (1 box)

Spices

Paprika (or smoked paprika)

chili powder

onion powder

garlic powder

cumin

red chili pepper flakes

Italian seasoning

salt

pepper

Chicken Stock or *Chicken Bullion

Other

Sriracha (small bottle)

Soy Sauce

Olive oil

Coconut oil (optional for snack)

Pickles (your favorite kind for hamburgers)

Mustard

*Ketchup (use sparingly)

Ranch powder (optional for Brussel sprouts)

Parmesan cheese

Maple Syrup (optional, small amount)

Nuts (any non sugared variety)

*Canned chili or Madras Lentil Soup (at Costco and more natural ingredients) for lunch options 

*These foods are considered  processed