Master Grocery List (61 items): Following Philip J. Hoffman

philipJhoffmanpic
PROTEIN (5)
Lean Beef (organic grass fed)
Chicken
Pork-lean cuts
Fish: salmon, halibut, trout, tilapia
Cheese

DAIRY (5)
Almond or coconut milk
Low-fat cottage cheese
Low-fat Greek yogurt
Eggs
Egg whites

SIMPLE CARBS: FRUITS (15)
Apples
Bananas
Grapes
Oranges
Lemons / limes
Kiwi
Blueberries
Cantaloupe/Melons
Grapefruit
Papaya
Peaches
Pears
Plums
Cherries
Strawberries

COMPLEX CARBS: FIBROUS (20)
Broccoli
Brussels sprouts
Bell peppers
Cabbage red / green
Carrot
Cauliflower
Cucumber
Onions, shallots, leeks
Tomatoes fresh
Peeled tomatoes-canned
Peas
Zuccini
Mushrooms
Asparagus
Kale
Lettuce
Spinach
Turnips
Bok Choy
Green beens

COMPLEX CARBS: STARCHY (9)
Brown Rice
Beans
Lentils
Oatmeal
Corn
Potatoes
Yams / sweet potatoes
Squash
Quinoa

FATS (7)
Butter
Almonds
Almond butter
Walnuts
Pecans
Flaxseeds
Avocado

How to build healthy meals
Here are the guidelines we will use to construct healthy, fat-burning meals:

1) Pick a lean protein for each meal
2) Pick a green leafy salad for lunch or dinner
3) Pick a vegetable for every meal
4) Pick a complex starchy carb for lunch and dinner
5) Pick a fruit for breakfast
6) Pick a healthy fat for every meal
7) Pick two between-meal snacks

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