Phase 2 Seven Day Shopping List

Don’t let this list overwhelm you and be sure to check off all the ingredients you already have on hand (spices, condiments, etc). It’s rare that someone shops for ALL of the recipes at once. Typically, people make just a few of the recipes and enjoy the ease of leftovers. Keeping it simple makes it easier to enjoy the PERKS!

Jarred Goods:

Almond butter, 1 jar Tahini or peanut butter, 1 jar Tomato paste, 6 oz. Tuna, low-mercury, 2, 5 oz. cans (Wild Planet brand or other)

Beans/Legumes (Tetra Packed Preferred, low sodium):

Black beans, 1 tetra pak (1 1/2 cups) Lentils, green, dry, 2 cups or 1 bag

Dry Goods:

Cacao powder Chickpea protein pasta, Banza or other Coconut flakes, unsweetened Corn kernals, organic, 1 bag Nutritional yeast, few tablespoons Oats, rolled and steel cut, gluten free Quinoa, 1-2 bags

Nuts & Seeds:

Almonds, whole, 2 cups Chia seeds, 1 bag Flaxseeds, ground, 1 cup Sesame seeds, 1 container Sunflower seeds, raw, 2 cups

Milk & Dairy:

Eggs, organic preferred, 3-4 dozen (some recipes include yolk, some whites only) Plant-based milk (cashew, almond, etc.), unsweetened, 1-2 cartons

Frozen Foods:

Blueberries, 1 bag Edamame, organic, shelled, 1 cup Green peas, 1 cup or bag Mangos, 1 bag Raspberries, 1 bag Strawberries, 1 bag

Produce:

Apples Avocados, 2 Baby spinach, 6 cups or 1 large bag Bananas, 6 Bell pepper, 5, orange, red, or yellow Bell pepper, 3, red Berries of choice, 2 cups Carrots, 6 Cauliflower, 3 cups Celery, 5 Cucumber, Persian or other, 1 medium Date, 1 (or more as a snack) Ginger root, 5 pieces Greeen beans, 1 cup Jalapeno, 2 Jicima, 1 small Kale, 2 cups Leeks, 4 Lemons, 3 Lime, 1 Mixed greens (any), 1 bag Mushrooms, crimini or other, 7 cups, 2-3 packs Oranges, 2 Onion, red, 2 small Onion, yellow, 1 Radish, 1 small bunch Snow peas, 6 cups, 1-2 bags Tomatoes, 2 large, 4 medium Tomatoes, Roma, 15 (you can buy less and half your recipe)

Fresh Herbs & Spices:

Basil, 2 bunches Chives, 1 bunch Cilantro, 1 bunch Dill, 1 bunch Garlic, about 3 bulbs Parsley, 1 bunch Thyme, a few sprigs Miscellaneous

Broth, vegetable, low sodium, 3 containers Hummus, 1 container Miso, white, low sodium Pomegranate powder (optional) Psyllium powder, organic, 8 tablespoons Tofu, organic, sprouted, firm, 1-2 containers

Seafood:

Salmon, wild, fillet, skinless, 8 (about 5 oz. each)

Oils & Condiments (you may already have):

Avocado oil Balsamic vinegar Coconut oil Dijon mustard Extra virgin olive oil Honey, raw Maple syrup, pure, Grade A Rice vinegar Sesame oil Tahini or peanut butter Tamari, low sodium

Spices & Seasonings (you may already have):

Black pepper Cayenne pepper Ceylon cinnamon (easy to find online) Chili powder Cumin Curry powder Paprika Parsley Red pepper flakes Sea salt Thyme Turmeric Vanilla extract