Nutrition challenge Shopping listšŸ„¦

Be prepared to become familiar with this list!

Real food for meal planning. Quality, natural whole food ingredients.

Avoiding high fat, nutrient low processed foods.

For the majority of the 28 days your carbs will be coming from your veg.

We are initially avoiding fruit.

Avoid anything with an ingredients list of more than 3 things apart from flavourings.

Bin any food you have that has ingredients you can’t pronounce!

Simple indicators of a whole, natural food (referred to as clean) Before it was on your plate:

Did it come straight out of the ground?

Did it have eyes?

Alcohol and caffeine

I urge you to abstain from alcohol for the 28 days.

If you feel you can’t manage your drive to drink, one alcoholic drink twice a week – no negotiation.

One coffee or two teas.

Go for decaf or green tea as much as you want.

You can have milk here.

No dairy for the next 28 days apart from eggs.

ProteinĀ 

  • Chicken Skinless
  • Turkey mince, breast, tender loin
  • Centre cut pork loin
  • Fish
  • Top Sirloin
  • Top Round Beef
  • Tender loin pork or beef
  • 5% fat beef
  • Eggs
  • Bacon no preservatives high quality
  • 100% sausages
  • No pre -packed deli meats
  • No pre -flavoured or meat with sauce
  • Lamb limited

Veg fresh or frozen

  • Variety and lots of colour
  • Carrots & mash
  • Butternut squash
  • Parsnips, mash & roasted
  • Swede & chips
  • Greens- as much variety as possible
  • Peppers
  • Onions
  • Mushrooms
  • Radish
  • Cabbage
  • Tomatoes
  • Mixed and varieties of salad
  • Beetroot
  • Avoid or reduce legumes (beans, lentels, chickpeas)

FatĀ 

  • Grass fed butter eg kerrys gold
  • Olive oil
  • Coconut oil
  • Avocado
  • Olives
  • Raw Nuts and raw nut butter

Sauces and flavouringĀ 

Be creative here it makes a huge difference and share your ideas!

  • Salt and pepper
  • Herbs and spices of your choice
  • Garlic
  • Chilli and chilli oil
  • Lemon juice
  • Balsamic vinegar (not glaze)