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...

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