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Grocery Shopping List

PROTEINS(Grassfed, Pasture Raised & Wild Caught)

CARBS (Veggies and Fruits) FATS

Top Round Steak Spinach Cooking:

Grass Fed Ground Beef Kale Coconut Oil

Chicken Breast Carrots Palm Oil

Turkey Breast Tomatoes Avocado Oil

Bison Broccoli Macadamia Oil

Lamb Cauliflower Tallow

Organ Meats Apples Clarified Butter (GHEE)

Shell Fish Oranges Grass Fed Butter

Salmon Berries Eating and Condiments:

Tuna Pears Coconut

Cod Brussel Sprouts Coconut oil

Roughy Asparagus Coconut flakes

Rainbow Trout Collard Greens Coconut milk

Herring Red Peppers Olives

Tilapia Romaine Olive oil

Organic Whole Eggs Mixed Greens Avacado

Pastured Whole Eggs Cherries Avacado oil

Cottage Cheese Grapefruit Macadamia

Full Fat Greek Yogurt Prunes Macadamia Oil

Kefir Apricots Macadamia Butter

A-List HEALTHY PROTEINS, CARBS AND FATS

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Kefir Apricots Macadamia Butter

Lean Protein Quantity Weight(g) Calories Protein(g) Carbs(g) Fat(g) Fiber(g)

Meats:

Beef, flank steak lean 4 oz uncooked 113 155 24.20 0.00 5.60 0.00

Beef, ground lean 4 oz uncooked 113 155 24.30 0.00 6.00 0.00

Beef, round, top lean 4 oz uncooked 113 146 26.10 0.00 3.80 0.00

Beef, sirloin, lean 4 oz uncooked 113 144 25.00 0.00 4.00 0.00

Beef, tenderloin (filet) 4 oz uncooked 113 167 25.00 0.00 6.70 0.00

Bison, steak 4 oz uncooked 113 138 26.30 0.00 2.70 0.00

Chicken Breast 4 oz uncooked 113 110 26.00 0.00 1.00 0.00

Chicken Ground, lean 4 oz uncooked 113 100 24.00 0.00 0.50 0.00

Lamb, loin 4 oz uncooked 113 217 32.10 0.00 8.80 0.00

Pork Tenderloin 4 oz uncooked 113 123 23.60 0.00 2.60 0.00

Turkey Breast 4 oz uncooked 113 178 33.90 0.00 3.70 0.00

Turkey Ground, lean 4 oz uncooked 113 120 28.00 0.00 1.00 0.00

Venison 4 oz uncooked 113 136 25.90 0.00 2.70 0.00

Sea Food:

Clams, raw 1/2 cup (4 oz) 113 84 14.50 2.90 1.10 0.00

Cod, Pacific 4 oz uncooked 113 93 20.20 0.00 0.80 0.00

Crab, fresh, raw 4 oz uncooked 113 95 20.80 0.00 0.70 0.00

Flounder 4 oz uncooked 113 104 21.40 0.00 1.40 0.00

Haddock, raw 4 oz uncooked 113 96 20.00 0.00 1.00 0.00

Halibut, Pacific 4 oz uncooked 113 124 23.60 0.00 2.60 0.00

Herring (in water) 1 can (3.2 oz) 91 150 19.00 0.00 8.00 0.00

Lobster 4 oz uncooked 113 102 21.30 0.60 1.00 0.00

Mackerel, Atlantic 4 oz uncooked 113 230 21.00 0.00 15.80 0.00

Mackerel, Pacific (Jack) 4 oz uncooked 113 179 22.80 0.00 9.00 0.00

Mahi Mahi 4 oz uncooked 113 97 21.00 0.00 0.80 0.00

Mussels 4 oz raw 113 98 13.50 4.20 2.50 0.00

Oysters, Pacific 4 oz raw 113 92 10.70 5.60 2.60 0.00

Perch, Atlantic 4 oz raw 113 108 20.00 0.00 1.00 0.00

Rainbow Trout 4 oz uncooked 113 135 23.20 0.00 3.90 0.00

Roughy, orange 4 oz uncooked 113 84 20.00 0.00 1.00 0.00

Salmon (wild) 4 oz uncooked 113 206 28.80 0.00 9.20 0.00

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Sardines (herring) canned in water 1 can (3.2 oz) 91 150 19.00 0.00 8.00 0.00

Scallops 4 oz raw 113 100 19.00 2.70 0.90 0.00

Sea Bass (striped) 4 oz uncooked 113 110 20.10 0.00 2.70 0.00

Shrimp 4 oz 113 120 23.00 1.00 2.00 0.00

Snapper 4 oz raw 113 112 24.00 0.00 1.00 0.00

Swordfish 4 oz raw 113 136 24.00 0.00 1.00 0.00Tilapia 4 oz uncooked 113 110 23.00 0.00 2.00 0.00

Tuna, canned in water, chunk light 4 oz 113 120 26.00 0.00 1.00 0.00

Tuna, canned in water, albacore 4 oz 113 140 26.00 0.00 2.00 0.00

Tuna, Yellowfin (tune steak) 4 oz uncooked 113 123 26.50 0.00 1.10 0.00

Whitefish 4 oz uncooked 113 152 20.00 0.00 6.00 0.00

Vegetarian:

Tempeh 1/2 cup (2.9 oz) 82 160 15.40 7.80 9.00 3.30

Tofu, firm, raw 2.9 oz raw 117 117 12.80 3.50 7.10 0.00

Beans:

Adzuki, cooked 1 cup 230 294 17.00 57.00 0.00 17.00

Black,cooked 1 cup 172 227 15.00 41.00 1.00 15.00

Black Eyed Peas, cooked 1 cup 150 160 5.00 33.00 1.00 8.00

Garbonzo (chickpeas), cooked 1 cup 164 269 15.00 45.00 4.00 12.00

Kidney, cooked 1 cup 177 225 15.00 40.00 1.00 11.00

Lentil 1 cup 198 230 18.00 40.00 1.00 16.00

Lima, cooked 1 cup 188 216 15.00 39.00 1.00 13.00

Mung, cooked 1 cup 202 212 14.00 39.00 1.00 15.00

Navy Beans 1 cup 182 255 15.00 48.00 1.00 19.00

Pinto, cooked 1 cup 171 245 15.00 45.00 1.00 15.00Nuts and Seeds:

Almond, raw 1/4 cup (1.2 oz) 34 210 7.00 7.00 19.00 9.00

Brazil, shelled 1/4 cup (4.9 oz) 139 240 5.00 5.00 12.00 2.00

Cashews, raw 1/4 cup (1.2 oz) 34 190 5.00 11.00 15.00 1.00

Chestnuts 1/4 cup 36 88 1.25 19.00 1.00 1.75

Hazelnuts, dried, chopped 1/4 cup (1 oz) 28 182 3.70 4.40 18.00 1.70

Macademia, raw 1/4 cup (1.1 oz) 31 230 3.00 5.00 24.00 2.00

Pecans, halves or pieces 1/4 cup (1 oz) 28 190 3.00 4.00 20.00 3.00

Pistachios 1/4 cup (1 oz) 28 164 5.80 7.10 13.70 3.10

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Walnuts 1/4 cup (1.1 oz) 28 200 5.00 3.00 20.00 3.00

Chia Seeds 3 tbsp (1 oz) 28 139 4.40 12.40 10.80 10.70

Hemp Seeds (hemp hearts) 2 tbsp (1.1 oz) 31 165 11.40 7.20 10.10 1.00

Flaxseeds, ground 2 tbsp (0.7 oz) 20 93 4.00 6.00 6.00 4.60

Pumpkin Seeds, shelled, roasted 142 kernals (1 oz) 28 148 9.40 3.80 12.00 1.80

Sesame Seeds, whole, dried 1/4 cup (5.1 oz) 144 190 6.00 8.00 17.00 4.00 Sunflower Seeds, shelled 1/4 cup (1 oz) 28 170 7.00 6.00 15.00 3.00

Other:

Cage Free Whole Eggs 1 50 75 6.30 0.60 5.00 0.00

Egg Whites (Large) 6 198 102 21.00 1.80 0.00 0.00

Egg Whites (Liqud) 1 cup (8.6 oz) 244 120 26.00 1.00 0.00 0.00

Low/Non Fat Greek Yoghurt 6 oz 170 100 18.00 7.00 0.00 0.00

Low Fat (1%) Cottage Cheese 1/2 cup (4 oz) 113 100 17.50 5.00 1.30 0.00

Non Fat Cottage Cheese 1/2 cup (4 oz) 113 100 16.20 7.50 0.00 0.00

Supplements:

Whey Powder 1 scoop 24 90 18.00 2.00 2.00 0.00

Casein Powder 1 scoop 31 110 23.00 3.00 0.50 1.00

Hemp Powder 1 scoop 31 110 23.00 3.00 0.50 1.00

Soy Powder 1 scoop 31 120 25.00 2.00 1.50 0.00

Pea Powder 1 scoop 35 105 25.00 1.00 0.00 0.00

Brown Rice Powder 1 scoop 20 80 19.00 3.00 0.00 2.00

Hemp, Pea, Rice Blend Powder 1 scoop 30 223 37.00 12.00 3.00 11.00

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Parsley, raw 1 cup 60 22 2 4 0 2

Peas, green, frozen 1/2 cup 79 60 4 11 0 3

Peas, sugar snap or snow, raw 1 cup 85 35 2 6 0 2

Pepper, bell or sweet, green or red med or 1/2 cup 119 20 0.7 4.8 0.1 1.3

Pepper, yellow, raw large 187 50 1.9 11.8 0.4 1.7

Pumpkin, raw, cubes 1 cup 116 30 1.2 7.6 0.2 2Romaine, chopped 3 cups 170 30 2 4 0 2

Sauerkraut, canned, solids and liquids 1 cup 142 27 1 7 0 4

Shallots 1 tbsp chopped 11 7 0.3 1.7 0 0

Spinach, raw, leaves, chopped 1.5 cups 85 40 2 10 0.4 5

Squash, raw, summer (zucchini, crookneck) 1 cup 85 16 1.4 3.2 0.2 1.4

Tomatoes, whole, raw 1 med 147 35 1 7 0 1

Turnip Greens 3 cups 161 42 2.4 9.6 0.6 4.2

Zucchini 1 cup 85 16 1.4 3.2 0.2 1.4

Fruits: (any meal)Apples 1 med 153 80 0 22 0 5

Apricots, fresh 3 med 113 60 0 11 0 1

Bananas 1 med 124 110 1 29 0 4

Blackberries 1 cup 144 74 1 18.4 0.6 7.2

Blueberries 1 cup 145 82 1 20.4 0.6 4

Cantelope 1/2 med 99 94 2.3 22.3 0.7 2.1

Cherries, pitted 1 cup, 21 pcs 139 90 2 22 0 3

Grapefruit 1/2 large 133 53 1.1 13.4 0.2 1.8

Grapes, seedless red or green 20 grapes 96 72 0.6 17.8 0.6 0.6

Guava 1 med 113 45 0.7 10.7 0.5 5Honeydew Melon 1 cup, cubed 170 60 0.8 15.6 0.2 1

Kiwi 2 med 147 100 2 24 0 4

Mango 1/2 med 139 70 0 17 0.5 1

Oranges 1 med 141 65 1 16.3 0.3 3.4

Papaya 1/2 med 139 70 0 19 0 2

Peach 1 med 99 40 1 10 0 2

Pears 1 med 167 100 1 25 1 4

Persimmon 1 med 167 118 1 31.2 0.3 6

Pineapple 1 cup diced 156 76 0.6 19.2 0.6 1.8

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Prunes (dried plum) 5 med 42 100 1 26 0 3

Rasberries 1 cup 122 61 1.2 14.2 0.6 8.2

Strawberries halved, 1 cup 153 46 1 10.6 0 3.6

Tangerine 1 med 108 50 1 15 0.5 3

Watermelon 1 cup diced 153 50 1 11.4 0.6 0.8

Starches: (post-workout only)Yams 1 med uncooked 141 180 2.2 39.6 0.2 5.8

Sweet Potatoes 1 med uncooked 170 136 2.1 31.6 0.4 3.9

Barley, cracked 1/3 cup 46 140 5 33 1 6

Quinoa, whole grain, traditional 1/4 cup dry 46 172 6 31 2.8 3

Rolled or Steel-Cut Oats 1/4 cup dry 40 150 5 27 2.5 4

Brown Rice (Long Grain or Basmati) 1/2 cup dry 94 320 8 64 3 4

Ezekiel Sprouted Grain Bread 1 slice 34 80 4 15 0.5 3

Beans:

Adzuki, cooked 1 cup 230 294 17 57 0 17

Black,cooked 1 cup 172 227 15 41 1 15

Black Eyed Peas, cooked 1 cup 150 160 5 33 1 8

Garbonzo (chickpeas), cooked 1 cup 164 269 15 45 4 12

Kidney, cooked 1 cup 177 225 15 40 1 11

Lentil 1 cup 198 230 18 40 1 16

Lima, cooked 1 cup 188 216 15 39 1 13

Mung, cooked 1 cup 202 212 14 39 1 15

Navy Beans 1 cup 182 255 15 48 1 19

Pinto, cooked 1 cup 171 245 15 45 1 15

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Fats: Quantity Weight(g) Calories Protein(g) Carbs(g) Fat(g) Fiber(g)

Saturated Fats (Animal Fats):

Eggs (Pasture Raised) see proteins see proteins see proteins see proteins see proteins see proteins see proteins

Dairy see proteins see proteins see proteins see proteins see proteins see proteins see proteins

Meats see proteins see proteins see proteins see proteins see proteins see proteins see proteins

Butter (Kerrygold) 1 tbsp 14 50 0.00 0.00 6.00 0.00 Coconut Oil (extra virgin) 1 tbsp 14 125 0.00 0.00 14.00 0.00

Monounsaturated Fats:

Avacado 1 med (1.1 oz) 31 165 3.00 9.00 15.00 9.00

Olive Oil (extra virgin) 1 tbsp 120 0.00 0.00 13.60 0.00

Nuts (and Nut Butters):

Almond, raw 1/4 cup (1.2 oz) 34 210 7.00 7.00 19.00 9.00

Brazil, shelled 1/4 cup (4.9 oz) 139 240 5.00 5.00 12.00 2.00

Cashews, raw 1/4 cup (1.2 oz) 34 190 5.00 11.00 15.00 1.00

Chestnuts 1/4 cup 36 88 1.25 19.00 1.00 1.75

Hazelnuts, dried, chopped 1/4 cup (1 oz) 28 182 3.70 4.40 18.00 1.70

Macademia, raw 1/4 cup (1.1 oz) 31 230 3.00 5.00 24.00 2.00

Pecans, halves or pieces 1/4 cup (1 oz) 28 190 3.00 4.00 20.00 3.00

Pistachios 1/4 cup (1 oz) 28 164 5.80 7.10 13.70 3.10

Walnuts 1/4 cup (1.1 oz) 28 200 5.00 3.00 20.00 3.00

Polyunsaturated Fats:

Algea based EPA/DHA Oil 2 capsules 25 0.00 0.00 1.00 0.00

Fish Oil (HFL tested on label) 2 capsules 25 0.00 0.00 3.00 0.00

Flax Oil 1 teaspoon 5 ml 45 0.00 0.00 5.00 0.00

Hempseed Oil 1 tbsp 126 0.00 0.00 14.00 0.00 Nuts and Nut Butters (see above)

Seeds:

Chia Seeds 3 tbsp (1 oz) 28 139 4.40 12.40 10.80 10.70

Hemp Seeds (hemp hearts) 2 tbsp (1.1 oz) 31 165 11.40 7.20 10.10 1.00

Flaxseeds, ground 2 tbsp (0.7 oz) 20 93 4.00 6.00 6.00 4.60

Pumpkin Seeds, shelled, roasted 142 kernals (1 oz) 28 148 9.40 3.80 12.00 1.80

Sesame Seeds, whole, dried 1/4 cup (5.1 oz) 144 190 6.00 8.00 17.00 4.00

Sunflower Seeds, shelled 1/4 cup (1 oz) 28 170 7.00 6.00 15.00 3.00

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Condiments Quantity Weight(g) Calories Protein(g) Carbs(g) Fat(g) Fiber(g)

Apple Cider Vinegar

Balsamic Vinegar

Basil, fresh, chopped

Black Pepper

Cardamom, ground

Cayenne

Chilies, red, raw

Cilantro

Cinnamon, ground

Cloves, ground

Coconut Surprise Aminos

Coriander, raw

Cumin, seed

Curry Powder

Curry Sauce

DillGinger

Kimichi

Nutmeg, ground

Nutritional Yeast Flakes

Oregano, fresh

Paprika

Parsley, raw

Peanut Satay Sauce

Peppermint, fresh

Pesto

Red Wine

Salsa

Soy Sauce

Spearmint, fresh

Thyme, fresh

Tomatoe Sauce

Turmeric, ground

White Cooking Wine