HABIT 1
GROCERY GUIDE
PROTEINS
CARBOHYDRATES (COMPLEX)
Mōdere Protein Powder (PURE) Egg Whites Ground Turkey Breast or Tender Loin Chicken Breasts (skinless) Lean Ground Beef (90% or leaner) VEGETABLES - FREE Mixed and/or Salad Greens Kale Spinach Bok Choy Romaine Lettuce or Leafy Lettuce Celery Asparagus Eggplant Broccoli Cauliflower - fresh or frozen riced
Flank Steak (lean) Lean Bison Canned Tuna (in water, low sodium) White Fish Scallops OR Shrimp Salmon Greek Yogurt (plain/ fat free) Green Beans/ Snap peas Carrots Onions / Scallions Bell Peppers Cucumbers Tomatoes Mushrooms Brussels Sprouts Jalapenos Squash- Spaghetti/ Pumpkin/ Yellow/ Zucchini/ Summer
Oatmeal/ Steel Cut Oats Ezekiel or Whole Grain Breads* Corn Tortillas or Low Carb Wraps Quinoa Wild Rice Brown Rice Sweet Potatoes or Yams Red Potatoes Black Beans,Red Beans, Lentils,
Black Eyed Peas, or Chickpeas* Couscous (contains Gluten) Unflavored Rice Cakes Corn Jicama Squash/Acorn & Butternut Peas Parsnips
OTHER (ALL FREE)
Water Low-Sodium Broth (Bone, chicken, veggie) Unsweetened Tea. Green or herbal is best Black Coffee or Mōdere Logiq Mōdere GO, Revitalize, Fiber Pure Monk Fruit or Stevia (powder or liquid) Vinegars - Balsamic, Apple Cider, Red Wine, Rice Wine Lemon or Lime Juice Mustard (Regular, Dijon, spicy, no sugar) Tomato Sauce (no sugar added) Garlic and Shallots Sugar Free Jello Torani Sugar Free Syrup (Stevia) Taco Seasoning/ no added sugar or oil Brands we like: Flavor Gods, Skinny Girl,
CARBOHYDRATES (SIMPLE) FRUIT Grapefruit Rasp, Black, Blue, Straw -- berries Apple
Peach Nectarine Plum Pomegranate Kiwi Cherries Pear Green Grapes
Cantaloupe Honeydew Orange Tangerine
Walden Farms, G Hughes Uncle Dan’s Ranch Powder
HEALTHY FATS
No sugar Salsa Tabasco Sauce
Mōdere MCT Logiq Creamer Oils: Extra Virgin Olive Oil, Sesame, Walnut, Almond, Hemp Nut Butter: Peanut, Almond (no sugar or oil added) Nuts: Almonds, Cashews
Avocado Chia, Flax or Hemp Seeds Unsweetened Almond Milk - 30 cal. per cup Unsweetened Coconut Milk - 45 cal. per cup Almond Flour** Avocado Mayo***
Coconut Aminos, Liquid Aminos, Low Sodium Soy Sauce - See Video Day 31 Fat-Free Cooking Spray Fresh or Dried Herbs (Oregano, Rosemary, Parsley, Dill, Cilantro, Mint, Basil, Thyme, Sage, etc.) Baking Soda Nutritional Yeast
*Use your substitutions chart to calculate point value per your portion.
**The Sweet Potato Bread Recipe portions are done for you. Otherwise use substitutions chart. ***Optional in Yogurt Ranch recipe. Otherwise use substitutions chart.
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