Wholeyou Food Shopping List

WholeYou Food Shopping List

WholeYou Veggies Broccoli Rabe Leeks Cabbage Bok Choi Green peppers Swiss chard Green bell peppers Celery Kale Mushrooms Beets Spinach Olives Canned, frozen, fresh Arugula Cucumber Dark Leafy lettuce Jalapeno Be careful Cauliflower Artichoke hearts Onions Kohlrabi Okra Squash Fennel Bean Sprouts Tomatoes Cauliflower Brussel Sprouts Eggplant WaterCress Rutabaga Parsnips Asparagus Snow Peas Garlic Mustard Greens Pickles Starchy, under-ground Radish Sauerkraut veggies, roots Avocado

www.wholisthealth.com [email protected] Page 1 of 5

WholeYou Fruits Melon/ Cantaloupe YES: Raspberry Coconut Be careful:

Blackberry Starfruit Plum

Avocado Passionfruit Lemon/ Citrus Strawberry Clementine OKAY a little: Grapefruit Kiwi

Rhubarb Pomegranates Apricot

Tomato Mango Cranberry/ Blueberry

Starfruit Figs/ Date Apple / Banana

WholeYou Dairy (full fat) Creme Fraiche Parmesan F.Fat Greek Yogurt Mozzarella Feta

Heavy Whipping Cr Brie Swiss

Cottage Cheese Blue Mayonnaise (real)

Mascarpone Monterrey/Colby Full Fat Milk

Cream Cheese Goat Any and all EGGS

Sour Cream Aged cheddar (chicken, turkey,

duck, quail)

WholeYou Grains/ Seeds YES FOR SURE: Moderate (eventually on maintenance):

Quinoa Whole grain wheat flour (stone ground mill)

Nut and seed flours Whole full grains (unrefined or processed) Almond Chia/ Flax NO: Processed white refined flours (bagels,

Coconut breads, baked goods, rice, pasta, etc)

Cocao

www.wholisthealth.com [email protected] Page 2 of 5

WholeYou Meat Pork Roast Chicken Broth (full fat, fresh) Pork Chops Turkey Legs

Beef Tenderloin Turkey Ground

Hamburger Ground Pork Whole Turkey

Steak Poultry (& eggs) Turkey Breast

Roast Beef Chicken thighs, Duck/ Goose/ Prime Rib wings, legs Pheasant/

Baby Back Ribs Chicken Quail meat

Corned Beef tenders and Organ Meat

Pork ground (wary of processed Unglazed ham Whole Chicken deli, sausage & Cornish Hens bacon, etc)

WholeYou Seafood Anchovies Lobster Shrimp

Bass Orange Roughy Sole

Canned Salmon/ Tuna Clams Tilapia

Catfish Oysters Trout

Cod Mussels Tuna

Crab (real) Salmon MahiMahi

Flounder Sardines Snapper

Haddock Scallops Squid

Halibut Shellfish Mackerel Herring

www.wholisthealth.com [email protected] Page 3 of 5

WholeYou Extras Unsweet’d nut butter Sugar Free syrup Condiments/ Sauces/ (see nuts for type) Soy Sauce

Dressings Ketchup (no sugar added) Vinegar No added sugar Mustard Italian

Hot Sauce Lemon Juice

Sauerkraut Lime Juice

Relish Low carb salsa

Horseradish Fat full Salad Dressings

Worcestershire sauce

WholeYou Spices Cinnamon Oregano

All Spice Cream of Tartar Parsley

Basil Cumin Paprika

Cilantro Dill Pepper

Cajun Spice Garlic Powder Pumpkin Spice Rosemary Capers Horseradish Hot Sauce Thyme Cayenne/ Chili Onion Powder Turmeric

www.wholisthealth.com [email protected] Page 4 of 5

WholeYou Nuts/Seeds WholeYou Fat/Oil Fatty low carb nuts Fine in moderation:

Macademia Almond Yes: Fine in moderation:

Brazil Walnuts Olive Oil Mayonnaise

Pecans Hazelnuts Coconut Oil Tallow, butter, lard

Peanuts Avocado oil Bernaise, hollandaise

Pine Nuts Macademia oil Duck Fat

WholeYou Beverages Water!!! Bone broth Veggie broth Sweetened water with real fruits / veggies

Tea- herbal, green, oblong WholeYou Sweeteners (if you must) Coffee Stevia Sucralose Moderate:

Coconut, cashew, almond milk (unsweetened) Erythritol

Sweetened water with with stevia or Sucralose Monk Fruit

Full Fat Milk

Alcohol (red wine, hard alcohol)

WATCH OUT: • Actual sugar with different sneaky name = fructose, sucrose, maltose, dextrose, molasses, hydrolyzed starch, honey, cane sugar, glucose, high fructose corn syrup, brown sugar, corn sweetener, rice/ corn/ cane/ maple/ malt/ golden/ palm syrup, agave nectar • Mixed drink sugars, beer, soda, added sugars