SHOPPING LISTS Week 1 Grocery Shopping List – Men

Produce Other* 2 heads of romaine lettuce 1 pound grass fed butter 2 medium avocado 6 eggs 3 bunches asparagus 1½ cup egg whites 2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese 16 ounces sliced mushrooms 8 ounces cream cheese ½ head green cabbage (or 4 cups shredded) small container sliced cheddar cheese 1 bulb fresh garlic (for mincing) small container heavy whipping cream small container macadamia nuts Meat small jar pickles 1 pound bacon small container low-sugar pickle relish 2- 7 ounce pork chops non-stick cooking spray 24 ounces 85/15 ground beef parchment paper 5 polish sausage links (about 3 ounces each) 9 ounce ribeye steak Staples & spices* 11 ounces chicken thighs coffee 2 large slices prosciutto garlic powder 6 ounces shrimp cumin paprika Supplements* ground black pepper Complete Wellness MCT Oil powder ground cinnamon Pink Himalayan OR sea salt Italian seasoning Potassium citrate red pepper flakes Magnesium glycinate red wine vinegar olive oil Optional Supplement avocado oil Exogenous ketones avocado oil mayonnaise Dijon mustard yellow mustard white vinegar apple cider vinegar stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 1 Week 2 Grocery Shopping List – Men

Produce Other* 1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk large container romaine salad mix 1 pound grass-fed butter small head butter lettuce 2 1/2 dozen eggs 4 medium avocado small container heavy whipping cream 2 cups fresh spinach (small container) small container unsweetened cocoa powder 12 ounces zucchini, spiralized or about 2-3 med. small container low-carb pizza sauce 1 bunch asparagus 8 ounces shredded cheddar 8 ounces sliced mushrooms 4 ounces cream cheese 8 cups riced cauliflower (about 2 medium head) 8 ounces shredded mozzarella 1 medium onion 1/2 cup chopped walnuts (about 1.5 ounce) 1 green bell pepper 8 ounces sour cream 1 bulb garlic (for mincing) 4 ounces goat cheese non-stick cooking spray Meat small container coconut flour 16 ounces boneless, skinless chicken thighs small container natural peanut butter 1 pound bacon small container pesto 1 pack chicken apple sausage small container guacamole 10 ounces flank steak small container pico de gallo 10 ounces 85/15 ground beef small container brown gravy 5 ounces chicken breast small container paleo ranch dressing 2 ounces ground pork sausage small container unsweetened, small container pepperoni shredded coconut

Supplements* Staples & spices* Pink Himalayan OR sea salt stevia Potassium citrate olive oil Magnesium glycinate vanilla extract chili powder Optional Supplements ground black pepper Exogenous Ketones garlic powder Italian seasoning avocado oil mayonnaise ground cinnamon coconut oil paprika small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 2 Week 3 Grocery Shopping List – Men

Produce Other* 1 medium cucumber (to be sliced) 2 dozen eggs 2 medium avocado 1 pound grass fed butter 4 ounces sliced mushrooms small container heavy whipping cream large container spinach 1 pound cream cheese 2 large red bell peppers 8 ounces shredded Colby jack cheese 1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk 1 bunch fresh cilantro small container chicken bone broth 1 lemon (for lemon zest) small container arrowroot flour small piece fresh ginger (for mincing) small container lemon juice small amount fresh basil small container macadamia nuts 5 cups riced cauliflower (about 1 large head) small container natural peanut butter 6 whole romaine lettuce leaves small container lime juice 1 bunch green onions small container paleo ranch dressing 1 head broccoli (or 2 ½ cups frozen, chopped) small container unsweetened cocoa powder 1 pound green beans small container blanched almond flour non-stick cooking spray Meat 12 ounces 85/15 ground beef Staples & spices* 8 ounces ribeye steak stevia 12 ounces smoked salmon coffee 14 ounces salmon filets ground cinnamon 8 ounces shrimp cumin 1 pound bacon ground ginger vanilla extract Supplements* coconut oil Complete Wellness MCT Oil powder olive oil Pink Himalayan OR sea salt sesame oil Potassium citrate garlic salt Magnesium glycinate coconut aminos red pepper flakes Optional Supplements ground black pepper Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip.

3 Week 4 Grocery Shopping List – Men

Produce Other* 6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter 3 medium avocados 8 ounces sour cream small container strawberries small container crumbled blue cheese 1 bunch green onions 1 ½ dozen eggs 1 1/3 pound fresh green beans small container heavy whipping cream 1 bulb garlic (for mincing) 4 ounces cream cheese 1 bunch asparagus small container guacamole 3 medium zucchini 8 ounces shredded mozzarella cheese small head green lettuce small container chopped black olives 2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis small can red enchilada sauce Meat small container sliced cheddar 1 pound Canadian bacon small container macadamia nuts 1 pound bacon small container paleo ranch dressing 16 ounces flank steak non-stick cooking spray 16 ounces boneless, skinless chicken thighs 24 ounces 85/15 ground beef Staples & spices* 6 ounces canned wild-caught salmon stevia 10 ounces flat iron steak coffee coconut aminos Supplements* avocado oil mayonnaise Complete Wellness MCT Oil powder taco seasoning (no sugar added) (vanilla flavor needed for cream vanilla extract cheese pancakes this week) avocado oil Pink Himalayan OR sea salt olive oil Potassium citrate sesame oil Magnesium glycinate red pepper flakes cumin Optional Supplements paprika Exogenous ketones ground black pepper garlic powder ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip.

4 Week 5 Grocery Shopping List – Men

Produce Other* 2 heads of romaine lettuce 1 pound grass fed butter 2 medium avocado 6 eggs 3 bunches asparagus 1½ cup egg whites 2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese 16 ounces sliced mushrooms 8 ounces cream cheese ½ head green cabbage (or 4 cups shredded) small container sliced cheddar cheese 1 bulb fresh garlic (for mincing) small container heavy whipping cream small container macadamia nuts Meat small jar pickles 1 pound bacon small container low-sugar pickle relish 2- 7 ounce pork chops non-stick cooking spray 24 ounces 85/15 ground beef parchment paper 5 polish sausage links (about 3 ounces each) 9 ounce ribeye steak Staples & spices* 11 ounces chicken thighs coffee 2 large slices prosciutto garlic powder 6 ounces shrimp cumin paprika Supplements* ground black pepper Complete Wellness MCT Oil powder ground cinnamon Pink Himalayan OR sea salt Italian seasoning Potassium citrate red pepper flakes Magnesium glycinate red wine vinegar olive oil Optional Supplement avocado oil Exogenous ketones avocado oil mayonnaise Dijon mustard yellow mustard white vinegar apple cider vinegar stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 5 Week 6 Grocery Shopping List – Men

Produce Other* 1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk large container romaine salad mix 1 pound grass-fed butter small head butter lettuce 2 1/2 dozen eggs 4 medium avocado small container heavy whipping cream 2 cups fresh spinach (small container) small container unsweetened cocoa powder 12 ounces zucchini, spiralized or about 2-3 med. small container low-carb pizza sauce 1 bunch asparagus 8 ounces shredded cheddar 8 ounces sliced mushrooms 4 ounces cream cheese 8 cups riced cauliflower (about 2 medium head) 8 ounces shredded mozzarella 1 medium onion 1/2 cup chopped walnuts (about 1.5 ounce) 1 green bell pepper 8 ounces sour cream 1 bulb garlic (for mincing) 4 ounces goat cheese non-stick cooking spray Meat small container coconut flour 16 ounces boneless, skinless chicken thighs small container natural peanut butter 1 pound bacon small container pesto 1 pack chicken apple sausage small container guacamole 10 ounces flank steak small container pico de gallo 10 ounces 85/15 ground beef small container brown gravy 5 ounces chicken breast small container paleo ranch dressing 2 ounces ground pork sausage small container unsweetened, small container pepperoni shredded coconut

Supplements* Staples & spices* Pink Himalayan OR sea salt stevia Potassium citrate olive oil Magnesium glycinate vanilla extract chili powder Optional Supplements ground black pepper Exogenous Ketones garlic powder Italian seasoning avocado oil mayonnaise ground cinnamon coconut oil paprika small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 6 Week 7 Grocery Shopping List – Men

Produce Other* 1 medium cucumber (to be sliced) 2 dozen eggs 2 medium avocado 1 pound grass fed butter 4 ounces sliced mushrooms small container heavy whipping cream large container spinach 1 pound cream cheese 2 large red bell peppers 8 ounces shredded Colby jack cheese 1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk 1 bunch fresh cilantro small container chicken bone broth 1 lemon (for lemon zest) small container arrowroot flour small piece fresh ginger (for mincing) small container lemon juice small amount fresh basil small container macadamia nuts 5 cups riced cauliflower (about 1 large head) small container natural peanut butter 6 whole romaine lettuce leaves small container lime juice 1 bunch green onions small container paleo ranch dressing 1 head broccoli (or 2 ½ cups frozen, chopped) small container unsweetened cocoa powder 1 pound green beans small container blanched almond flour non-stick cooking spray Meat 12 ounces 85/15 ground beef Staples & spices* 8 ounces ribeye steak stevia 12 ounces smoked salmon coffee 14 ounces salmon filets ground cinnamon 8 ounces shrimp cumin 1 pound bacon ground ginger vanilla extract Supplements* coconut oil Complete Wellness MCT Oil powder olive oil Pink Himalayan OR sea salt sesame oil Potassium citrate garlic salt Magnesium glycinate coconut aminos red pepper flakes Optional Supplements ground black pepper Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip.

7 Week 8 Grocery Shopping List – Men

Produce Other* 6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter 3 medium avocados 8 ounces sour cream small container strawberries small container crumbled blue cheese 1 bunch green onions 1 ½ dozen eggs 1 1/3 pound fresh green beans small container heavy whipping cream 1 bulb garlic (for mincing) 4 ounces cream cheese 1 bunch asparagus small container guacamole 3 medium zucchini 8 ounces shredded mozzarella cheese small head green lettuce small container chopped black olives 2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis small can red enchilada sauce Meat small container sliced cheddar 1 pound Canadian bacon small container macadamia nuts 1 pound bacon small container paleo ranch dressing 16 ounces flank steak non-stick cooking spray 16 ounces boneless, skinless chicken thighs 24 ounces 85/15 ground beef Staples & spices* 6 ounces canned wild-caught salmon stevia 10 ounces flat iron steak coffee coconut aminos Supplements* avocado oil mayonnaise Complete Wellness MCT Oil powder taco seasoning (no sugar added) (vanilla flavor needed for cream vanilla extract cheese pancakes this week) avocado oil Pink Himalayan OR sea salt olive oil Potassium citrate sesame oil Magnesium glycinate red pepper flakes cumin Optional Supplements paprika Exogenous ketones ground black pepper garlic powder ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip.

8 Week 1 Grocery Shopping List – Women

Produce Other* 2 heads of romaine lettuce 1 pound grass fed butter 1 medium avocado 6 eggs 2 bunches asparagus 1 ½ cup egg whites 2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese 8 ounces sliced mushrooms 8 ounces cream cheese 1/2 head green cabbage (or 2 cups shredded) small container sliced cheddar cheese 1 bulb fresh garlic (for mincing) small container heavy whipping cream small container macadamia nuts Meat small container pickles 1 pound bacon small container low-sugar pickle relish 2- 6 ½ ounce pork chop non-stick cooking spray 1 pound 85/15 ground beef parchment paper 4 polish sausage links (about 3 ounces each) 7 ounces ribeye steak Staples & spices* 10 ounces chicken thighs coffee 2 large slices prosciutto garlic powder 6 ounces shrimp cumin paprika Supplements* ground black pepper Complete Wellness MCT Oil powder ground cinnamon Pink Himalayan OR sea salt Italian seasoning Potassium citrate red pepper flakes Magnesium glycinate red wine vinegar olive oil Optional Supplement avocado oil Exogenous ketones avocado oil mayonnaise Dijon mustard yellow mustard white vinegar apple cider vinegar stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 9 Week 2 Grocery Shopping List – Women

Produce Other* 1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk large container romaine salad mix 1 pound grass-fed butter small head butter lettuce 2 dozen eggs 3 medium avocado small container heavy whipping cream 2 cups fresh spinach (small container) small container unsweetened cocoa powder 10 ounces zucchini, spiralized or about 2 med. small container low-carb pizza sauce 1 bunch asparagus 8 ounces shredded cheddar 8 ounces sliced mushrooms 4 ounces cream cheese 4 cups riced cauliflower (about 1 medium head) 8 ounces shredded mozzarella 1 medium onion ¼ cup chopped walnuts (about 1 ounce) 1 green bell pepper 8 ounces sour cream 1 bulb garlic (for mincing) 4 ounces goat cheese non-stick cooking spray Meat small container coconut flour 14 ounces boneless, skinless chicken thighs small container natural peanut butter 1 pound bacon small container pesto 1 pack chicken apple sausage small container guacamole 8 ounces flank steak small container pico de gallo 8 ounces 85/15 ground beef small container brown gravy 4 ounces chicken breast small container paleo ranch dressing 2 ounces ground pork sausage small container unsweetened, small container pepperoni shredded coconut

Supplements* Staples & spices* Pink Himalayan OR sea salt stevia Potassium citrate olive oil Magnesium glycinate vanilla extract chili powder Optional supplements ground black pepper Exogenous ketones garlic powder Italian seasoning avocado oil mayonnaise ground cinnamon coconut oil paprika small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 10 Week 3 Grocery Shopping List – Women

Produce Other* 1 medium cucumber (to be sliced) 2 dozen eggs 1 medium avocado 1 pound grass fed butter 4 ounces sliced mushrooms small container heavy whipping cream large container spinach 1 pound cream cheese 1 large red bell pepper 8 ounces shredded Colby jack cheese 1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk 1 bunch fresh cilantro small container chicken bone broth 1 lemon (for lemon zest) small container arrowroot flour small piece fresh ginger (for mincing) small container lemon juice small amount fresh basil small container macadamia nuts 4 cups riced cauliflower (about 1 medium head) small container natural peanut butter 4 whole romaine lettuce leaves small container lime juice 1 bunch green onions small container paleo ranch dressing 1 head broccoli (or 2 cups frozen, chopped) small container unsweetened cocoa powder 1 pound green beans small container blanched almond flour non-stick cooking spray Meat 10 ounces 85/15 ground beef Staples & spices* 6 ounces ribeye steak stevia 10 ounces smoked salmon coffee 12 ounces salmon filets ground cinnamon 8 ounces shrimp cumin 1 pound bacon ground ginger vanilla extract Supplements* coconut oil Complete Wellness MCT Oil powder olive oil Pink Himalayan OR sea salt sesame oil Potassium citrate garlic salt Magnesium glycinate coconut aminos red pepper flakes Optional Supplements ground black pepper Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 11 Week 4 Grocery Shopping List – Women

Produce Other* 6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter 2 medium avocados 8 ounces sour cream small container strawberries small container crumbled blue cheese 1 bunch green onions 1 ½ dozen eggs 1 1/3 pound fresh green beans small container heavy whipping cream 1 bulb garlic (for mincing) 4 ounces cream cheese 1 bunch asparagus small container guacamole 2-3 medium zucchini 8 ounces shredded mozzarella cheese small head lettuce small container chopped black olives 2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis small can red enchilada sauce Meat small container sliced cheddar 1 pound Canadian bacon small container macadamia nuts 1 pound bacon small container paleo ranch dressing 12 ounces flank steak non-stick cooking spray 12 ounces boneless, skinless chicken thighs 20 ounces 85/15 ground beef Staples & spices* 4 ounces canned wild-caught salmon stevia 7 ounces flat iron steak coffee coconut aminos Supplements* avocado oil mayonnaise Complete Wellness MCT Oil powder taco seasoning (no sugar added) (vanilla flavor needed for cream vanilla extract cheese pancakes this week) avocado oil Pink Himalayan OR sea salt olive oil Potassium citrate sesame oil Magnesium glycinate red pepper flakes cumin Optional Supplements paprika Exogenous ketones ground black pepper garlic powder ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 12 Week 5 Grocery Shopping List – Women

Produce Other* 2 heads of romaine lettuce 1 pound grass fed butter 1 medium avocado 6 eggs 2 bunches asparagus 1 ½ cup egg whites 2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese 8 ounces sliced mushrooms 8 ounces cream cheese 1/2 head green cabbage (or 2 cups shredded) small container sliced cheddar cheese 1 bulb fresh garlic (for mincing) small container heavy whipping cream small container macadamia nuts Meat small container pickles 1 pound bacon small container low-sugar pickle relish 2- 6 ½ ounce pork chop non-stick cooking spray 1 pound 85/15 ground beef parchment paper 4 polish sausage links (about 3 ounces each) 7 ounces ribeye steak Staples & spices* 10 ounces chicken thighs coffee 2 large slices prosciutto garlic powder 6 ounces shrimp cumin paprika Supplements* ground black pepper Complete Wellness MCT Oil powder ground cinnamon Pink Himalayan OR sea salt Italian seasoning Potassium citrate red pepper flakes Magnesium glycinate red wine vinegar olive oil Optional Supplement avocado oil Exogenous ketones avocado oil mayonnaise Dijon mustard yellow mustard white vinegar apple cider vinegar stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 13 Week 6 Grocery Shopping List – Women

Produce Other* 1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk large container romaine salad mix 1 pound grass-fed butter small head butter lettuce 2 dozen eggs 3 medium avocado small container heavy whipping cream 2 cups fresh spinach (small container) small container unsweetened cocoa powder 10 ounces zucchini, spiralized or about 2 med. small container low-carb pizza sauce 1 bunch asparagus 8 ounces shredded cheddar 8 ounces sliced mushrooms 4 ounces cream cheese 4 cups riced cauliflower (about 1 medium head) 8 ounces shredded mozzarella 1 medium onion ¼ cup chopped walnuts (about 1 ounce) 1 green bell pepper 8 ounces sour cream 1 bulb garlic (for mincing) 4 ounces goat cheese non-stick cooking spray Meat small container coconut flour 14 ounces boneless, skinless chicken thighs small container natural peanut butter 1 pound bacon small container pesto 1 pack chicken apple sausage small container guacamole 8 ounces flank steak small container pico de gallo 8 ounces 85/15 ground beef small container brown gravy 4 ounces chicken breast small container paleo ranch dressing 2 ounces ground pork sausage small container unsweetened, small container pepperoni shredded coconut

Supplements* Staples & spices* Pink Himalayan OR sea salt stevia Potassium citrate olive oil Magnesium glycinate vanilla extract chili powder Optional supplements ground black pepper Exogenous ketones garlic powder Italian seasoning avocado oil mayonnaise ground cinnamon coconut oil paprika small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 14 Week 7 Grocery Shopping List – Women

Produce Other* 1 medium cucumber (to be sliced) 2 dozen eggs 1 medium avocado 1 pound grass fed butter 4 ounces sliced mushrooms small container heavy whipping cream large container spinach 1 pound cream cheese 1 large red bell pepper 8 ounces shredded Colby jack cheese 1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk 1 bunch fresh cilantro small container chicken bone broth 1 lemon (for lemon zest) small container arrowroot flour small piece fresh ginger (for mincing) small container lemon juice small amount fresh basil small container macadamia nuts 4 cups riced cauliflower (about 1 medium head) small container natural peanut butter 4 whole romaine lettuce leaves small container lime juice 1 bunch green onions small container paleo ranch dressing 1 head broccoli (or 2 cups frozen, chopped) small container unsweetened cocoa powder 1 pound green beans small container blanched almond flour non-stick cooking spray Meat 10 ounces 85/15 ground beef Staples & spices* 6 ounces ribeye steak stevia 10 ounces smoked salmon coffee 12 ounces salmon filets ground cinnamon 8 ounces shrimp cumin 1 pound bacon ground ginger vanilla extract Supplements* coconut oil Complete Wellness MCT Oil powder olive oil Pink Himalayan OR sea salt sesame oil Potassium citrate garlic salt Magnesium glycinate coconut aminos red pepper flakes Optional Supplements ground black pepper Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 15 Week 8 Grocery Shopping List – Women

Produce Other* 6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter 2 medium avocados 8 ounces sour cream small container strawberries small container crumbled blue cheese 1 bunch green onions 1 ½ dozen eggs 1 1/3 pound fresh green beans small container heavy whipping cream 1 bulb garlic (for mincing) 4 ounces cream cheese 1 bunch asparagus small container guacamole 2-3 medium zucchini 8 ounces shredded mozzarella cheese small head lettuce small container chopped black olives 2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis small can red enchilada sauce Meat small container sliced cheddar 1 pound Canadian bacon small container macadamia nuts 1 pound bacon small container paleo ranch dressing 12 ounces flank steak non-stick cooking spray 12 ounces boneless, skinless chicken thighs 20 ounces 85/15 ground beef Staples & spices* 4 ounces canned wild-caught salmon stevia 7 ounces flat iron steak coffee coconut aminos Supplements* avocado oil mayonnaise Complete Wellness MCT Oil powder taco seasoning (no sugar added) (vanilla flavor needed for cream vanilla extract cheese pancakes this week) avocado oil Pink Himalayan OR sea salt olive oil Potassium citrate sesame oil Magnesium glycinate red pepper flakes cumin Optional Supplements paprika Exogenous ketones ground black pepper garlic powder ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous shopping trip. 16