Phase 1: 7 Days of Whole Foods Grocery List

Pre-21 days stock up items: many of these can be found in bulk bins so you don’t have to buy entire packages…but never a bad idea to have these on hand!

  • Chia seeds (1/4 Cup)
  • Apple Cider Vinegar
  • Coconut Oil
  • Sesame Seed Oil
  • Quality Balsamic Vinegar
  • Quality Olive Oil
  • Tamari / Soy Sauce or Coconut Aminos – You choose
  • Fish Sauce – I like Red Boat from Trader Joes
  • Hot Sauce – Louisiana (one with minimum ingredients)
  • Minced Garlic in a Jar
  • Home-made taco seasoning – see below you may already have all spices on hand
  • Nut butter of your choice – no sugar added (Almond, Walnut, Peanut, Sun) – you can always make your own just throw nuts into food processor!

Spices you will need for 1st 7 days: If you don’t have one / two of these check where they are used and you may be able to substitute something different. That is the beauty of getting creative with what you have on hand!

  • Crushed red pepper flakes
  • Dried oregano
  • Paprika
  • Ground Cumin
  • Chili powder
  • Coriander
  • Garlic Powder
  • Onion Powder
  • Salt (I prefer Pink Himalayan)
  • Ground Black Pepper

Taco Seasoning from foodrenegade.com

NOTE: This is just one serving…I love to triple this so I have it on hand for a week or two. Just store in an airtight container and pull out when you need it!

  • 1 Tbsp chili powder
  • ¼ tsp of garlic powder
  • ¼ tsp of onion powder
  • ¼ tsp of crushed red pepper flakes
  • ¼ tsp of dried oregano
  • ½ tsp of paprika
  • 1 ½ tsp of ground cumin
  • 1 tsp of sea salt
  • 1 tsp of black pepper

Days 1-7 Grocery List:

This list will help you make all recipes for your 1st 7 days that you got in your welcome email, you may be able to take some items out if you aren’t going to make a recipe listed.

PRODUCE:

  • 1 Large spaghetti squash
  • 1 Carton of organic berries (if you want for your overnight oats)
  • 4 Medium zucchini squash
  • 3 Large zucchini squash
  • 1 Small carton of mushrooms
  • 3 Medium yellow onions
  • 1 Small box of cherry tomatoes/ or whatever fresh you have you can use
  • 2 Avocados
  • 2 Red bell peppers
  • 1 Bunch of celery
  • 1 Bunch of green onions
  • Root veggies that are on sale! (Butternut Squash, Sweet Potatoes, Beets, Parsnips) – just get a few to roast for your salads
  • 1-2 Cloves of garlic unless you already have minced garlic use that
  • 1 Jalapeno
  • 1 Small bag of organic full length carrots
  • 4 Lemons (3 if you aren’t making mayo)
  • 1 Bunch of parsley – Italian
  • 1 Head of broccoli can be fresh or frozen works too
  • 1 Head of cauliflower
  • Greens of your choice for your salads during the week (May want to get 1 and then another after 5 days)

PROTEIN: (Fresh, Frozen & Canned)

  • 2 dozen eggs – organic / free range if possible (Costco sells 24 organic egss for 6.99?)
  • 1 lb of protein for your ‘Beef with Broccoli’ doesn’t have to be beef
  • ½ lb of ground beef (if you want it in your frittata)
  • 1 lb of frozen cooked shrimp (or fresh if you have a good source)
  • 1 Can of Tuna (wild caught – I love Wild Planet)
  • 1 lb of organic ground meat (you choose, turkey, chicken, beef)
  • 5 lbs of organic boneless chicken (thighs, breasts etc)
  • add extra protein for your salads (eggs, chicken breasts, canned tuna)

DAIRY:

  • 32oz of milk (almond, cow – organic)
  • 6 oz of cheese (cheddar, mozzarella, pepper jack you choose) – for enchiladas
  • 6oz of Parmesan cheese

SHELF ITEMS

  • Rolled Oats (NOT QUICK)
  • 1/4 Cup of nuts (optional to top overnight oats)
  • ½ Cup of Pine nuts or Walnuts (if you don’t have these go to bulk bins)
  • 1 bag of dried quinoa – I buy this in bulk at Costco or you could do bulk bins
  • 1 can of black beans
  • 1 can of chick peas
  • 5 dates – should be able to get these in bulk bins if not they last in fridge if you buy a package (I get mine at Costco)
  • 1 Jar of salsa (no sugar)
  • 1 9oz jar of marinara sauce (no sugar added)
  • 1 Can of water chestnuts
  • 24oz of tomato sauce

FROZEN ITEMS

  • 1 Bag of frozen peas
  • 1 10oz box / bag of frozen spinach