Rapid Fat Loss Nutrition Blueprint PDF eBook Free Download 21/28 Day Guide Lasting Fat Loss Results eBook PDF | Page 4

Grocery List: The Essentials
Produce Section- Fruits and Vegetables*
• Green Veggies of choice: green beans, broccoli, asparagus, spinach, romaine lettuce,
cauliflower, etc.
• Unlimited Veggies of choice (besides corn, peas, carrots, beets, and potatoes)
• Extras: Avocados or guacamole, natural salsa, romaine lettuce wraps for naked
sandwiches (Wholy Guacamole and Wholy Gaucmole Salsa can be found at
Kroger in the produce section and is a great natural source of these two items)
* Try to stay away from canned foods, particularly fruit, which may have added sugar.
Organic and/or natural produce is always the best choice if possible. However, most
regular produce will work fine as well.
Lean Proteins: Extra Lean Meat, Poultry, Fish, and Seafood
4-5/8-12 lbs* total of a healthy mix of the following:
• Extra Lean Meat (Extra Lean Sirloin, 93% or Higher Extra Lean Ground Beef, or
Bison)
• Deli Cuts- Ham, Turkey, Roast Beef (unsweetened, low in salt, no nitrates)
• Skinless, Boneless Chicken Breasts
• Turkey or Lean Ground Turkey
• Pork
• Extra Lean Lamb
• Fish: Salmon, Tuna, Tilapia, etc.
• Seafood: Shrimp, Mussels, Squid, Scallops, etc.
* 4-5 lbs/week for women (assuming 9-12 oz. consumed per day), 8-10 lbs/week for
men (assuming 18-24 oz. consumed per day). Try to buy organic protein sources as
much as possible, especially for beef.
Dairy Section
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Pre-packaged Liquid Egg Whites
1-2 Cartons of Omega-3 Eggs
Low Fat Cottage Cheese
Mozzarella and other Full Fat Cheeses of choice: We like cheese by the block to save
money- you can cut off your designated portion for a snack (2 oz. female, 4 oz. male.
One ounce equals a slice of cheese or a 1-inch cube) or grate the cheese into your
meals where prescribed
• Plain Greek Yogurt
Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as
possible?” If YES, do it! If NO, don’t!