Snacks:
½ cup edamame beans, 2oz (60g) ham slices
2T almond butter, ½ cup celery—optional: sprinkle 1T chia seeds in almond butter
1 slice high fiber toast, ¼-½ cup squash on top of toast, sprinkle 1oz (30g) feta or goat cheese, top with favorite herb—eat open-faced
2oz (60g) pulled chicken, ½ cup avocado—mixed together
2 slices quality deli turkey, 1T mayo, ½ cup cucumber & tomato—roll up and eat
½ cup sardines mashed with a fork, 1T mayo, ½ cup celery diced—mix and enjoy!
¼ cup black beans, ¼ cup salsa, ½ cup avocado
½ cup raspberries, ½ cup cottage cheese
½ cup high-fiber crackers, 2T almond butter
1oz cheddar cheese, ½ pear, 12 almonds
½ cup sweet potato, ¼ cup full-fat plain yogurt or sour cream
1½ cup squash, 1T butter, 1T ground flax seed sprinkles on top
½ cup roasted chickpeas, with cinnamon
2T cashew butter, ½ banana, ¼ cup dry oatmeal—mix and enjoy!
½ apple, 2T almond butter, chia seeds sprinkled on top
1 tomato cut into slices, ½ cup mashed avocado layered on top, 1oz (30g) shredded cheese sprinkled as final layer—broil on baking sheet for a couple minutes
½ cup hummus, ½ cup celery or carrots, a small handful of high-fiber low carb crackers
1 hardboiled egg sliced on low carb crackers or high-fiber bread, 1T mayo
2T shredded coconut, ¼ cup dry oats, ½ banana—mix together and enjoy!
1 pear, 12 almonds
½ cup almond milk, 2T seed mix (chia, hemp, flax), ½ cup berries—all mixed in a bowl
½ cup roasted green peas with 2T olive oil quinoa tabbouleh (1/2 cup cooked quinoa, 2T chopped onion, ½ diced tomato, 1- 2T olive oil, 1/2T fresh squeezed lemon, 1T feta cheese and mint, salt and pepper to taste)
½ cup cooked whole grain pasta of choice (like brown rice, red lentil or whole wheat), 2T basil pesto, 2oz fresh mozzarella cheese—mix together and enjoy warm or cold!
½ cup cooked lentils of choice, ¼ cup full-fat sour cream or tahini
½ cup plain yogurt, ½ cup berries of choice, ground flax seeds mixed in
½ cup homemade trail mix with almonds, cashews, sunflower seeds, raisins, and some dark chocolate nibs
½ cup bell peppers sliced, wrapped in 2oz (60g) prosciutto with a side of 5 olives
Produce:
1 small butternut squash
2 avocados
1 medium cucumber
2 small containers raspberries (or buy frozen berries, often cheaper)
2 medium tomatoes
2 pears
1 banana
1 small apple
1 bunch celery
1 medium carrot (optional)
1 bell pepper
1 small sweet onion
1 lemon
1 medium sweet potato
1 package fresh herb like sage, mint or basil (optional)
Bulk Bins:
24 (about ¼ cup) raw almonds
Trail mix—mix of your choice of nuts with VERY SMALL amounts of optional raisins or cranberries and dark chocolate nibs that you can eat in ½ cup servings
½ cup flax seeds (whole or ground)
½ cup hemp seeds (optional)
½ cup chia seeds
½ cup dry oatmeal (steel cut)
¼ cup dry quinoa
¼ cup dry pasta of choice (low carb)
½ cup dry lentils (soaked and sprouted and cooked)
¼ cup shredded coconut
Deli Counter. Purchase the highest quality meats as possible:
2oz (60g) ham slices (2-3 thick slices)
2oz (60g) prosciutto slices (or small package)
2oz (60g) deli roasted turkey slices (2-3 thick slices)
Dairy & Refrigerated Section:
1Lb (450g) container organic full-fat yogurt or sour cream
1 small stick butter, from grass-fed cows
1 small container organic cottage cheese
1 egg (sometimes you can buy individual eggs if your grocer has local eggs to sell)
1 X 32oz (1 liter) container unsweetened, plain almond milk (you will find a larger selection of non-dairy milks in the non-refrigerated section in some stores)
1 small container hummus
Frozen Section:
1 small package green peas
1 small package edamame beans
1 small package organic frozen berries (optional if you can't get fresh)
In the Aisles:
Small container peanut butter (No Sugar / with minimal ingredients ie. only peanuts)
Small container almond butter (No Sugar / with minimal ingredients ie. only almonds)
1 package wild-caught sardines
1 small can black beans (no salt added)
1 small jar salsa of your choice
1 small jar basil pesto (preferably fresh with minimal ingredients or preservatives)
1 small jar olive oil-based mayo
1 small loaf of high-fiber low carb bread (4g+fiber/slice)
1 small box high-fiber low carb crackers (4g+fiber/serving)
1 small bottle of extra virgin olive oil
Organic ground cinnamon (Optional)
5 olives of your choice