Grocery List

GROCERY LIST
First Cycle of Diet
PROTEINS
Fish
•       Salmon
•       Sole
•       Flounder
•       Catfish
•       Tilapia
•       Canned light tuna (in water)
* Opt for wild-caught rather than farm-raised fish, which may have received doses of antibiotics. Avoid the bigger fish such as swordfish, shark, king mackerel, and albacore tuna. They are the most likely to carry metals like methyl-mercury, which is considered a toxin.
Poultry
•       Chicken breasts
•       Turkey breasts
•       Ground turkey, lean
•       Eggs (2 eggs = 1 serving)
•       Egg whites (4 egg whites = 1 serving)
CLEANSING VEGETABLES- LIBERAL AMOUNTS
•       Artichoke
•       Artichoke hearts
•       Asparagus
•       Bell peppers, green, orange, red, yellow
•       Broccoli
•       Brussels sprouts
•       Cabbage
•       Carrots
•      Cauliflower
•       Celery
•       Cucumbers
•       Eggplant
•       Garlic
•       Green beans
•       Green, leafy vegetables (including beet greens, turnip greens, collard greens)
•       Kale
•       Leeks
•       Lettuce, all varieties
•       Mushrooms
•       Okra
•       Onions
•       Parsley
•       Scallions
•       Spinach
•       Tomatoes
•       Watercress
FIBROUS FRUIT- 2 SERVINGS DAILY
•       Apples
•       Berries, all types
•       Grapefruit
•       Oranges
•       Peaches
•       Pears
•       Plums
•       Prickly pear cactus
•       Prunes
•       Red grapes
PROBIOTIC FOODS- 2 SERVINGS DAILY
•       Yogurt, any type, including Greek-style, sugar-free (6 oz. container = 1 serving)
•       Kefir: similar to a drinking-style yogurt; great for making smoothies (1 cup = 1 serving)
•       Low-fat acidophilus milk (1 cup = 1 serving)
•       Yakult: (1 cup = 1 serving)
•       Acidophilus milk: (1 cup = 1 serving)
•       Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon – 1 serving)
•       Sauerkraut: (1/2 cup – 1 serving)
FRIENDLY FATS: 1 TO 2 TABLESPOONS DAILY
•       Olive oil
•       Flaxseed oil
CONDIMENTS
Condiments and seasonings are allowed in moderation:
•       Salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, Truvia (a non-caloric sweetener made from natural ingredients), sugar-free jams and jellies, vegetable cooking spray, fat-free cheeses (i.e. Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs, and spices.