WEEK 4 GROCERY LIST
28 DAYS TO OVERCOMING FOOD ADDICTION WEEK 4 GROCERY LIST
Please note: you may already have leftovers of many of these items from last week so buy accordingly.
Bread and Cereal
Old-fashioned oats or steel-cut oats
Whole grain bread (not “wheat” bread, it’s usually not whole grain)
Dairy
Plain, nonfat Greek yogurt (1 large container, not individual size)
Small container part-skim ricotta cheese
Unsweetened, plain nut milk (your choice, almond or cashew)
Frozen Foods
Frozen blueberries, strawberries, and/or mixed berries
Frozen corn
Frozen peas
Meat
Boneless, skinless chicken breast (about 3 pounds, or make 6 pounds in slow cooker as outlined in the “Meal Planning and Recipe Guidelines” and freeze the extra for next week)
Flank steak (½ pound)
Salmon fillet, preferably Wild Alaskan (½ pound)
Nuts, Nut Butters and Pantry Items
Almond meal / flour (3 cups)
Almond butter (ingredients should just be almonds and salt, no sugar or added oil)
Raw almonds (slivered or buy whole raw almonds and grind them yourself in food processor)
Raw walnuts
Raw cashews
Raw pecans
Baking powder
Baking soda
Barley
Brown rice
Canned black beans (low-sodium)
Canned cannellini or white beans (low-sodium)
Canned coconut milk (light, unsweetened)
Canned 100% pure pumpkin puree
Chia seeds
Cocoa powder
Coconut flour
Ground cayenne pepper
Ground flaxseeds
Ground chili powder
Ground cinnamon
Ground cumin
Ground ginger
Ground nutmeg
Honey, raw local, if available
Pumpkin pie spice
Quinoa
Pumpkin pie spice
Quinoa
Vanilla protein powder (I use Dymatize Nutrition ISO 100- 100% Hydrolyzed Whey Protein Isolate but anything with at least 25g of protein and 1g of sugar or less is good, other flavors are fine too)
Vanilla
Mrs. Dash or other sodium-free seasonings
Oils, Vinegars and Condiments
Asian chili-garlic sauces (just make sure they have no sugar and very low sodium, optional)
Coconut oil (raw, unrefined)
Dijon mustard (optional)
Extra virgin olive oil
Flavored vinegars of any kind
Harissa sauce (optional)
Sesame oil (regular and/or hot, optional)
Sriracha sauce (optional)
Produce Section
Apples (7)
Asparagus (1 bunch)
Avocado (2)
Baby carrots (1 small bag)
Bananas (5)
Bell pepper (2, your choice of color)
Broccoli (1 bunch or 1 bag pre-washed and trimmed)
Carrots, bagged and shredded (1 small bag)
Celery (1 small bunch)
Cherry or grape tomatoes (1 container)
Cucumber (2)
Fresh cilantro
Fresh parsley (small bunch, optional)
Golden raisins (1 cup)
Green beans (small bunch)
Green onions (1 bunch)
Kale (1 bunch or 1 bag pre-washed and trimmed)
Lime (1)
Microgreens (or sprouts)
Onion (1)
Pre-washed greens (arugula, romaine, spinach, mixed greens, kale)
Snap peas (1 small bag)
Tomato (1)
Zucchini (2)
Refrigerator Section
Eggs (2 dozen)
Hummus
Liquid egg whites (optional; I just separate them and discard the yolk)