Losing It Shopping List – Week 1

Pantry Items

Check to see if you already have these items at home

SWEETENER

100% pure Stevia liquid w/o alcohol [read labels], from natural foods store or order online

CREAMER FOR HOT HERBAL TEA—optional

Half-and-half or unsweetened Thai Kitchen 2-ingredient Coconut Milk or unsweetened Marion’s Kitchen Coconut Cream or other clean creamer for herbal tea {limit to 3 tbsp/day as sub for 1 protein snack}

SPICES – buy in small quantities from bulk bins at natural food store

Onion Powder

Garlic Powder

Ground Cumin Powder

Smoked Paprika or use Sweet Paprika

Sweet Paprika

Cayenne Pepper Powder

Lemon Zest

Crushed Red Pepper Flakes

Italian Seasoning w/o added sugar or starch

Ground Cinnamon

Ancho Chili Powder

No-salt Seasoning like Mrs. Dash or Kirkland Brand

OILS

Extra Virgin Olive Oil

Cooking Spray Oil, propellant-free, 100% oil choose from Avocado, Coconut, or Extra Virgin Olive Oil, try Chosen Foods brand

CONDIMENTS

Balsamic Vinegar or other any other vinegar of choice except white distilled vinegar

Apple Cider Vinegar like Bragg’s brand

OPTIONAL

Bone broth any flavor for sipping as a protein snack like Pacific Foods brand

Picante sauce or salsa brand without added sugar or oils for dipping veggie snacks

Raw, unsalted nuts: almonds, Brazil  cashews, hazelnuts, macadamia nuts, walnuts

Raw, unsalted snacking seeds: pumpkin, sunflower, etc.

Chia seeds to add to Skinny5 beverages as a protein snack choice

OPTIONAL EQUIPMENT

Parchment paper – makes clean-up much easier

Week 1 Skinny5 Losing It Shopping List

IMPORTANT—double check and make sure you have all your pantry items listed above

PROTEIN POWDER—for smoothies & protein shakes, try natural foods store, GNC, or order online

1 lb. Non-gelling Type, Unflavored Multi-Collagen Protein Powder organic free-range chicken,  grass-fed beef, wild-caught salmon {it’s tasteless}, nothing else added. Enough for 2 weeks. Please, do not buy other protein powders like whey. Healthy Body Organics brand is a favorite.

POST WORKOUT PROTEIN SHAKES

Clean coconut milk or cream like Thai Kitchen 2 Ingredient Coconut Milk or Marion’s Kitchen Coconut Cream or raw, unsalted cashews or slivered almonds to make your own nut milk

Vanilla bean, cocoa or cacao powder, extra frozen strawberries for vanilla, chocolate, or strawberry flavored protein shakes

CONDIMENTS

Dijon Mustard {w/o added sugar like Maille brand}

CANNED—JARRED

2—14.5 oz can Stewed Tomatoes

8 oz. jar all-natural Picante Sauce or Salsa {w/o added sugar or oil}

3—2.5 oz pouches Wild-caught Salmon or 1/2 lb. fresh Salmon

3—2.6 oz pouches Albacore or Chunk Light Tuna

NUTS—SEEDS

4 oz. Raw Pumpkin Seeds, about 1/4 cup

4 oz. Walnut or Pecan pieces, about 1/4 cup

FRESH PRODUCE

Low-cal Veggies for salads, snacking, dips {choose any  from list below}

3 small Hass Avocado

1/3lb Ginger Root

Garlic, 1 large bulb

5 large Lemons

6 to 8 Radishes or Cocktail Tomatoes

8 Cocktail Tomatoes, skip if you don’t like tomatoes

1 English or Regular Cucumber

2 medium Carrots

1 large Red Onion

1 bunch Asparagus or other power bowl veggie like broccoli

1 extra large Sweet Potato or 2 medium

1 small Head Cabbage {use 1/2 for next week}

5—5 oz containers Salad Greens, Organic Girl Super Greens is a favorite

2—5 oz or 1—10 oz container Baby Spinach, 1/2 container left for salads

2—5 oz or 1—10 oz container Baby Kale or 2 bunches

2 Bananas with Green Tip {refrigerate as soon as you get home}

DAIRY

5 Eggs {more if using eggs for protein snacks}

4—32 oz containers Plain Non-fat Yogurt like Nancy’s brand {organic is best, NOTE—Greek yogurt is too thick to blend in smoothie recipes}

2—7 oz Whole Milk Plain Greek Yogurt {use 1/2 container for next week}

8 oz reduced-fat or 2% milk Pepper Jack Cheese or use Cheddar or 4 Cheese Mexican, shredded

4 oz Parmesan, Asiago, or Romano, shredded or block to grate at home

MEAT—SEAFOOD

1/2 lb thick sliced organic or all-natural Deli Turkey or 7 oz pkg sliced turkey lunchmeat like AppleGate brand or turkey breast to cook @home

1-1/2 lb 93% lean Ground Turkey

1 lb 96% extra lean Ground Beef

2 lb boneless, skinless Chicken Breast

1/2 lb fresh or frozen White Fish {halibut, pollock, haddock, snapper, sea bass, flounder, mahi mahi, trout}

1/2 lb fresh or frozen Wild-caught Shrimp

FROZEN FOODS

10 to 12 oz bag California Vegetable Blend {broccoli, cauliflower, carrot}

2-10 oz bags of each or 1-40 oz or 2lb 8oz bag for both weeks, organic best

Antioxidant Mix {w/cherries & pomegranate or Cherry Berry Blend}

Blueberries

Strawberries

Peaches

Mixed Berry Blend

4-10 oz bags or 1-40 oz or 2lb 8oz bag, organic best

Tropical Fruit Blend {best w/o strawberries & with banana}

Mid-week buy Fresh Salad Greens & Veggies {day 5—7}

1 Banana with Green Tip {refrigerate as soon as you get home}

2—5 oz or 1—10 oz containers Salad Greens, any kind you like

2—5 oz or 1—10 oz containers Arugula, or other salad greens

2—5 oz or 1—10 oz container Baby Kale or 2 bunches

1 head Bibb or Butter Lettuce or 2 bunches Baby Romaine

1—5 oz container Baby Spinach

1 English or regular Cucumber

1 small Hass Avocado

1 head Cauliflower

1 small Spaghetti Squash

1 large Red Onion

1 stalk Celery

1 extra large or 2 medium Sweet Potatoes

 

Low-calorie Vegetables

Choose some {not all} for salads, snacks, and making dips

Artichoke

Arugula

Asparagus

Bamboo Shoots

Beets

Bell Pepper—all colors

Bok Choy

Broccoli

Brussels Sprouts

Cabbage, red

Cauliflower

Carrots

Celery

Celery Root aka Celeriac

Collard Greens

Cucumber, English or regular

Eggplant

Endive

Garlic

Grape Leaves

Kale

Kohlrabi

Leek

Lettuce—all types

Mushroom

Okra

Onion

Pattypan Squash

Peppers, all hot peppers

Radicchio

Radish

Radish Sprouts

Rutabaga

Scallion

Seaweed

Shallot

Spinach

Spaghetti Squash

Swiss Chard

Tomato {actually a fruit}

Turnip and Turnip greens

Watercress

Yellow Squash

Zucchini

Extras you might add for snacks & beverages

Raw, unsalted cashews or clean coconut milk or cream like Thai Kitchen 2 Ingredient Coconut Milk or Marion’s Kitchen Coconut Cream for Skinny5 hot chocolate, chocolate milk, chocolate or vanilla milkshakes, chocolate or vanilla protein shakes if using as protein snacks

Bottled Spring Water

Sparkling Mineral Water

Ginger, lemons, limes, fresh berries for Skinny5 Zero Calorie Beverages

Pure Cocoa Powder for Skinny5 chocolate beverages like Dagoba brand

Herbal Teas like Mighty Leaf Mint Mélange, Celestial Seasonings Ginger Bread Spice, Yogi brand Tahitian Vanilla Hazelnut or Mayan Cocoa Spice, etc

Red Rooibos Tea for caffeine-free iced tea

Raw, unsalted nuts and seeds like: almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, chia seeds, pumpkin seeds, sunflower seeds

Extra all-natural Picante Sauce or Salsa w/o added sugar or oil as a dip

Bone Broth, any flavor, clean brand like Pacific Foods for sipping as a protein snack

Cucumber, fresh mint leaves, clean coconut cream like Marion’s Kitchen brand for Cucumber-Mint cooler