Basic Shopping List

7 Day Slim Down Basic Shopping List

This is a basic list, giving you an overall idea of the types of foods to have on hand while doing the 7 Day Slim Down. By all means personalize it according to your taste by adding and/or substituting where you like. One of our goals with this program is to make lifestyle changes and cleaning up your food is a great place to start.

Always shop the produce section first!

Produce:  (Organic if possible)

• Your favorite veggies (go for leafy greens for salads, spinach, kale, red lettuce, etc.)
• Tomatoes, peppers, avocados, mushrooms, cucumbers, celery, carrots, etc. 
• Lemons/limes (for seasoning veggies, fish, and to add to water)
• For steaming: Broccoli, green beans, asparagus, brussel sprouts, etc.
• Your favorite Fruits (berries, melon, grapefruit, etc. seasonal and organic)
• Fresh organic Juice (or fruits to be juiced)

Breads / Grains:

• Whole grain or sprouted grain English muffins
• Whole grain breads
• Sprouted Grain bread (Food for Life is a brand I like, these are in the freezer section)
• Whole wheat/brown rice pasta
• Whole wheat Couscous
• Quinoa
• Brown Rice
• Steel Cut Oatmeal
• Plain rice cakes 

 Proteins: (Organic, free range if possible)

• Lean skinless chicken breasts
• Lean steak 
• Lean ground turkey (for turkey burgers)
• Lean turkey/deli meat for salads/sandwiches
• Canadian Bacon or seitan bacon strips
• Tuna packed in water
• Fresh fish fillets (salmon, tilapia, swordfish, etc.)

Vegetarian options:

• Veggie burgers (I like Boca Burgers)
• Seitan (Another great Veggie/Vegan option) 
• Tofu.
• Tempah. 
• Pre-made vegetarian dishes meats.
• Vegetarian option frozen meals (I like Amy's)

Dairy:

• Organic, free range, vegetarian fed eggs
• Low-fat Organic milk (or)
• Almond, Soy or rice milk 
• Sting cheese
• Low fat cheese slices
• Veggie cream cheese/tofu cream cheese
• Vegetarian/vegan cheese slices
• Low sugar greek-yogurt
• Cottage Cheese (if you’re doing dairy)

Spices/Oils/Dressing:

• Olive Oil (this will re-place butter)
• Pam spray (olive oil)
• Light/low-sugar dressings of your choice (organic) to be used sparingly
• Balsamic Vinegar (for salad dressings/seasoning)
• Low sugar teriyaki/marinades for seasoning
• Fresh or dried herbs: basil, oregano, etc. for seasoning

Snack Aisle:

• Healthy trail mix 
• 85% organic dark chocolate bar
• Organic healthy crackers (I like Dr. Kracker's Seedlanders -or any from this brand)
• Almonds/pecans/walnuts, etc.
• Organic peanut or cashew butter
• Hummus
• Salsa
• Organic blue tortilla chips
• Light microwave popcorn
• KIND nut and fruit bars

Condiments and Canned Items/Misc:

• Chick peas
• Olives
• Capers
• Amy’s vegetarian chili (love this for a lunch or dinner)
• Tuna packed in water
• Low sodium healthy soups
• Marinara sauce
• Pesto sauce
• Salsa
• Apple Cider Vinegar

Beverages:

• Flavored Seltzers
• Green, hibiscus, chamomile tea
• Water with lemon