SHOPPING LISTS

Week 1 Grocery Shopping List – Men

Produce Other*
2 heads of romaine lettuce 1 pound grass fed butter
2 medium avocado 6 eggs
3 bunches asparagus 1½ cup egg whites
2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese
16 ounces sliced mushrooms 8 ounces cream cheese
½ head green cabbage (or 4 cups shredded) small container sliced cheddar cheese
1 bulb fresh garlic (for mincing) small container heavy whipping cream
small container macadamia nuts
Meat small jar pickles
1 pound bacon small container low-sugar pickle relish
2- 7 ounce pork chops non-stick cooking spray
24 ounces 85/15 ground beef parchment paper
5 polish sausage links (about 3 ounces each)
9 ounce ribeye steak Staples & spices*
11 ounces chicken thighs coffee
2 large slices prosciutto garlic powder
6 ounces shrimp cumin
paprika
Supplements* ground black pepper
Complete Wellness MCT Oil powder ground cinnamon
Pink Himalayan OR sea salt Italian seasoning
Potassium citrate red pepper flakes
Magnesium glycinate red wine vinegar
olive oil
Optional Supplement avocado oil
Exogenous ketones avocado oil mayonnaise
Dijon mustard
yellow mustard
white vinegar
apple cider vinegar
stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

1
Week 2 Grocery Shopping List – Men
Produce Other*
1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk
large container romaine salad mix 1 pound grass-fed butter
small head butter lettuce 2 1/2 dozen eggs
4 medium avocado small container heavy whipping cream
2 cups fresh spinach (small container) small container unsweetened cocoa powder
12 ounces zucchini, spiralized or about 2-3 med. small container low-carb pizza sauce
1 bunch asparagus 8 ounces shredded cheddar
8 ounces sliced mushrooms 4 ounces cream cheese
8 cups riced cauliflower (about 2 medium head) 8 ounces shredded mozzarella
1 medium onion 1/2 cup chopped walnuts (about 1.5 ounce)
1 green bell pepper 8 ounces sour cream
1 bulb garlic (for mincing) 4 ounces goat cheese
non-stick cooking spray
Meat small container coconut flour
16 ounces boneless, skinless chicken thighs small container natural peanut butter
1 pound bacon small container pesto
1 pack chicken apple sausage small container guacamole
10 ounces flank steak small container pico de gallo
10 ounces 85/15 ground beef small container brown gravy
5 ounces chicken breast small container paleo ranch dressing
2 ounces ground pork sausage small container unsweetened,
small container pepperoni shredded coconut

Supplements* Staples & spices*

Pink Himalayan OR sea salt stevia
Potassium citrate olive oil
Magnesium glycinate vanilla extract
chili powder
Optional Supplements ground black pepper
Exogenous Ketones garlic powder
Italian seasoning
avocado oil mayonnaise
ground cinnamon
coconut oil
paprika
small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

2
Week 3 Grocery Shopping List – Men
Produce Other*
1 medium cucumber (to be sliced) 2 dozen eggs
2 medium avocado 1 pound grass fed butter
4 ounces sliced mushrooms small container heavy whipping cream
large container spinach 1 pound cream cheese
2 large red bell peppers 8 ounces shredded Colby jack cheese
1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk
1 bunch fresh cilantro small container chicken bone broth
1 lemon (for lemon zest) small container arrowroot flour
small piece fresh ginger (for mincing) small container lemon juice
small amount fresh basil small container macadamia nuts
5 cups riced cauliflower (about 1 large head) small container natural peanut butter
6 whole romaine lettuce leaves small container lime juice
1 bunch green onions small container paleo ranch dressing
1 head broccoli (or 2 ½ cups frozen, chopped) small container unsweetened cocoa powder
1 pound green beans small container blanched almond flour
non-stick cooking spray
Meat
12 ounces 85/15 ground beef Staples & spices*
8 ounces ribeye steak stevia
12 ounces smoked salmon coffee
14 ounces salmon filets ground cinnamon
8 ounces shrimp cumin
1 pound bacon ground ginger
vanilla extract
Supplements* coconut oil
Complete Wellness MCT Oil powder olive oil
Pink Himalayan OR sea salt sesame oil
Potassium citrate garlic salt
Magnesium glycinate coconut aminos
red pepper flakes
Optional Supplements ground black pepper
Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

3
Week 4 Grocery Shopping List – Men
Produce Other*
6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter
3 medium avocados 8 ounces sour cream
small container strawberries small container crumbled blue cheese
1 bunch green onions 1 ½ dozen eggs
1 1/3 pound fresh green beans small container heavy whipping cream
1 bulb garlic (for mincing) 4 ounces cream cheese
1 bunch asparagus small container guacamole
3 medium zucchini 8 ounces shredded mozzarella cheese
small head green lettuce small container chopped black olives
2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis
small can red enchilada sauce
Meat small container sliced cheddar
1 pound Canadian bacon small container macadamia nuts
1 pound bacon small container paleo ranch dressing
16 ounces flank steak non-stick cooking spray
16 ounces boneless, skinless chicken thighs
24 ounces 85/15 ground beef Staples & spices*
6 ounces canned wild-caught salmon stevia
10 ounces flat iron steak coffee
coconut aminos
Supplements* avocado oil mayonnaise
Complete Wellness MCT Oil powder taco seasoning (no sugar added)
(vanilla flavor needed for cream vanilla extract
cheese pancakes this week) avocado oil
Pink Himalayan OR sea salt olive oil
Potassium citrate sesame oil
Magnesium glycinate red pepper flakes
cumin
Optional Supplements paprika
Exogenous ketones ground black pepper
garlic powder
ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

4
Week 5 Grocery Shopping List – Men
Produce Other*
2 heads of romaine lettuce 1 pound grass fed butter
2 medium avocado 6 eggs
3 bunches asparagus 1½ cup egg whites
2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese
16 ounces sliced mushrooms 8 ounces cream cheese
½ head green cabbage (or 4 cups shredded) small container sliced cheddar cheese
1 bulb fresh garlic (for mincing) small container heavy whipping cream
small container macadamia nuts
Meat small jar pickles
1 pound bacon small container low-sugar pickle relish
2- 7 ounce pork chops non-stick cooking spray
24 ounces 85/15 ground beef parchment paper
5 polish sausage links (about 3 ounces each)
9 ounce ribeye steak Staples & spices*
11 ounces chicken thighs coffee
2 large slices prosciutto garlic powder
6 ounces shrimp cumin
paprika
Supplements* ground black pepper
Complete Wellness MCT Oil powder ground cinnamon
Pink Himalayan OR sea salt Italian seasoning
Potassium citrate red pepper flakes
Magnesium glycinate red wine vinegar
olive oil
Optional Supplement avocado oil
Exogenous ketones avocado oil mayonnaise
Dijon mustard
yellow mustard
white vinegar
apple cider vinegar
stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

5
Week 6 Grocery Shopping List – Men
Produce Other*
1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk
large container romaine salad mix 1 pound grass-fed butter
small head butter lettuce 2 1/2 dozen eggs
4 medium avocado small container heavy whipping cream
2 cups fresh spinach (small container) small container unsweetened cocoa powder
12 ounces zucchini, spiralized or about 2-3 med. small container low-carb pizza sauce
1 bunch asparagus 8 ounces shredded cheddar
8 ounces sliced mushrooms 4 ounces cream cheese
8 cups riced cauliflower (about 2 medium head) 8 ounces shredded mozzarella
1 medium onion 1/2 cup chopped walnuts (about 1.5 ounce)
1 green bell pepper 8 ounces sour cream
1 bulb garlic (for mincing) 4 ounces goat cheese
non-stick cooking spray
Meat small container coconut flour
16 ounces boneless, skinless chicken thighs small container natural peanut butter
1 pound bacon small container pesto
1 pack chicken apple sausage small container guacamole
10 ounces flank steak small container pico de gallo
10 ounces 85/15 ground beef small container brown gravy
5 ounces chicken breast small container paleo ranch dressing
2 ounces ground pork sausage small container unsweetened,
small container pepperoni shredded coconut

Supplements* Staples & spices*

Pink Himalayan OR sea salt stevia
Potassium citrate olive oil
Magnesium glycinate vanilla extract
chili powder
Optional Supplements ground black pepper
Exogenous Ketones garlic powder
Italian seasoning
avocado oil mayonnaise
ground cinnamon
coconut oil
paprika
small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

6
Week 7 Grocery Shopping List – Men
Produce Other*
1 medium cucumber (to be sliced) 2 dozen eggs
2 medium avocado 1 pound grass fed butter
4 ounces sliced mushrooms small container heavy whipping cream
large container spinach 1 pound cream cheese
2 large red bell peppers 8 ounces shredded Colby jack cheese
1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk
1 bunch fresh cilantro small container chicken bone broth
1 lemon (for lemon zest) small container arrowroot flour
small piece fresh ginger (for mincing) small container lemon juice
small amount fresh basil small container macadamia nuts
5 cups riced cauliflower (about 1 large head) small container natural peanut butter
6 whole romaine lettuce leaves small container lime juice
1 bunch green onions small container paleo ranch dressing
1 head broccoli (or 2 ½ cups frozen, chopped) small container unsweetened cocoa powder
1 pound green beans small container blanched almond flour
non-stick cooking spray
Meat
12 ounces 85/15 ground beef Staples & spices*
8 ounces ribeye steak stevia
12 ounces smoked salmon coffee
14 ounces salmon filets ground cinnamon
8 ounces shrimp cumin
1 pound bacon ground ginger
vanilla extract
Supplements* coconut oil
Complete Wellness MCT Oil powder olive oil
Pink Himalayan OR sea salt sesame oil
Potassium citrate garlic salt
Magnesium glycinate coconut aminos
red pepper flakes
Optional Supplements ground black pepper
Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

7
Week 8 Grocery Shopping List – Men
Produce Other*
6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter
3 medium avocados 8 ounces sour cream
small container strawberries small container crumbled blue cheese
1 bunch green onions 1 ½ dozen eggs
1 1/3 pound fresh green beans small container heavy whipping cream
1 bulb garlic (for mincing) 4 ounces cream cheese
1 bunch asparagus small container guacamole
3 medium zucchini 8 ounces shredded mozzarella cheese
small head green lettuce small container chopped black olives
2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis
small can red enchilada sauce
Meat small container sliced cheddar
1 pound Canadian bacon small container macadamia nuts
1 pound bacon small container paleo ranch dressing
16 ounces flank steak non-stick cooking spray
16 ounces boneless, skinless chicken thighs
24 ounces 85/15 ground beef Staples & spices*
6 ounces canned wild-caught salmon stevia
10 ounces flat iron steak coffee
coconut aminos
Supplements* avocado oil mayonnaise
Complete Wellness MCT Oil powder taco seasoning (no sugar added)
(vanilla flavor needed for cream vanilla extract
cheese pancakes this week) avocado oil
Pink Himalayan OR sea salt olive oil
Potassium citrate sesame oil
Magnesium glycinate red pepper flakes
cumin
Optional Supplements paprika
Exogenous ketones ground black pepper
garlic powder
ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

8
Week 1 Grocery Shopping List – Women
Produce Other*
2 heads of romaine lettuce 1 pound grass fed butter
1 medium avocado 6 eggs
2 bunches asparagus 1 ½ cup egg whites
2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese
8 ounces sliced mushrooms 8 ounces cream cheese
1/2 head green cabbage (or 2 cups shredded) small container sliced cheddar cheese
1 bulb fresh garlic (for mincing) small container heavy whipping cream
small container macadamia nuts
Meat small container pickles
1 pound bacon small container low-sugar pickle relish
2- 6 ½ ounce pork chop non-stick cooking spray
1 pound 85/15 ground beef parchment paper
4 polish sausage links (about 3 ounces each)
7 ounces ribeye steak Staples & spices*
10 ounces chicken thighs coffee
2 large slices prosciutto garlic powder
6 ounces shrimp cumin
paprika
Supplements* ground black pepper
Complete Wellness MCT Oil powder ground cinnamon
Pink Himalayan OR sea salt Italian seasoning
Potassium citrate red pepper flakes
Magnesium glycinate red wine vinegar
olive oil
Optional Supplement avocado oil
Exogenous ketones avocado oil mayonnaise
Dijon mustard
yellow mustard
white vinegar
apple cider vinegar
stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

9
Week 2 Grocery Shopping List – Women
Produce Other*
1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk
large container romaine salad mix 1 pound grass-fed butter
small head butter lettuce 2 dozen eggs
3 medium avocado small container heavy whipping cream
2 cups fresh spinach (small container) small container unsweetened cocoa powder
10 ounces zucchini, spiralized or about 2 med.
small container low-carb pizza sauce
1 bunch asparagus 8 ounces shredded cheddar
8 ounces sliced mushrooms 4 ounces cream cheese
4 cups riced cauliflower (about 1 medium head)
8 ounces shredded mozzarella
1 medium onion ¼ cup chopped walnuts (about 1 ounce)
1 green bell pepper 8 ounces sour cream
1 bulb garlic (for mincing) 4 ounces goat cheese
non-stick cooking spray
Meat small container coconut flour
14 ounces boneless, skinless chicken thighs small container natural peanut butter
1 pound bacon small container pesto
1 pack chicken apple sausage small container guacamole
8 ounces flank steak small container pico de gallo
8 ounces 85/15 ground beef small container brown gravy
4 ounces chicken breast small container paleo ranch dressing
2 ounces ground pork sausage small container unsweetened,
small container pepperoni shredded coconut

Supplements* Staples & spices*

Pink Himalayan OR sea salt stevia
Potassium citrate olive oil
Magnesium glycinate vanilla extract
chili powder
Optional supplements ground black pepper
Exogenous ketones garlic powder
Italian seasoning
avocado oil mayonnaise
ground cinnamon
coconut oil
paprika
small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

10
Week 3 Grocery Shopping List – Women
Produce Other*
1 medium cucumber (to be sliced) 2 dozen eggs
1 medium avocado 1 pound grass fed butter
4 ounces sliced mushrooms small container heavy whipping cream
large container spinach 1 pound cream cheese
1 large red bell pepper 8 ounces shredded Colby jack cheese
1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk
1 bunch fresh cilantro small container chicken bone broth
1 lemon (for lemon zest) small container arrowroot flour
small piece fresh ginger (for mincing) small container lemon juice
small amount fresh basil small container macadamia nuts
4 cups riced cauliflower (about 1 medium head) small container natural peanut butter
4 whole romaine lettuce leaves small container lime juice
1 bunch green onions small container paleo ranch dressing
1 head broccoli (or 2 cups frozen, chopped) small container unsweetened cocoa powder
1 pound green beans small container blanched almond flour
non-stick cooking spray
Meat
10 ounces 85/15 ground beef Staples & spices*
6 ounces ribeye steak stevia
10 ounces smoked salmon coffee
12 ounces salmon filets ground cinnamon
8 ounces shrimp cumin
1 pound bacon ground ginger
vanilla extract
Supplements* coconut oil
Complete Wellness MCT Oil powder olive oil
Pink Himalayan OR sea salt sesame oil
Potassium citrate garlic salt
Magnesium glycinate coconut aminos
red pepper flakes
Optional Supplements ground black pepper
Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

11
Week 4 Grocery Shopping List – Women
Produce Other*
6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter
2 medium avocados 8 ounces sour cream
small container strawberries small container crumbled blue cheese
1 bunch green onions 1 ½ dozen eggs
1 1/3 pound fresh green beans small container heavy whipping cream
1 bulb garlic (for mincing) 4 ounces cream cheese
1 bunch asparagus small container guacamole
2-3 medium zucchini 8 ounces shredded mozzarella cheese
small head lettuce small container chopped black olives
2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis
small can red enchilada sauce
Meat small container sliced cheddar
1 pound Canadian bacon small container macadamia nuts
1 pound bacon small container paleo ranch dressing
12 ounces flank steak non-stick cooking spray
12 ounces boneless, skinless chicken thighs
20 ounces 85/15 ground beef Staples & spices*
4 ounces canned wild-caught salmon stevia
7 ounces flat iron steak coffee
coconut aminos
Supplements* avocado oil mayonnaise
Complete Wellness MCT Oil powder taco seasoning (no sugar added)
(vanilla flavor needed for cream vanilla extract
cheese pancakes this week) avocado oil
Pink Himalayan OR sea salt olive oil
Potassium citrate sesame oil
Magnesium glycinate red pepper flakes
cumin
Optional Supplements paprika
Exogenous ketones ground black pepper
garlic powder
ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

12
Week 5 Grocery Shopping List – Women
Produce Other*
2 heads of romaine lettuce 1 pound grass fed butter
1 medium avocado 6 eggs
2 bunches asparagus 1 ½ cup egg whites
2 heads broccoli (or 4 cups frozen chopped) 8 ounces shredded cheddar cheese
8 ounces sliced mushrooms 8 ounces cream cheese
1/2 head green cabbage (or 2 cups shredded) small container sliced cheddar cheese
1 bulb fresh garlic (for mincing) small container heavy whipping cream
small container macadamia nuts
Meat small container pickles
1 pound bacon small container low-sugar pickle relish
2- 6 ½ ounce pork chop non-stick cooking spray
1 pound 85/15 ground beef parchment paper
4 polish sausage links (about 3 ounces each)
7 ounces ribeye steak Staples & spices*
10 ounces chicken thighs coffee
2 large slices prosciutto garlic powder
6 ounces shrimp cumin
paprika
Supplements* ground black pepper
Complete Wellness MCT Oil powder ground cinnamon
Pink Himalayan OR sea salt Italian seasoning
Potassium citrate red pepper flakes
Magnesium glycinate red wine vinegar
olive oil
Optional Supplement avocado oil
Exogenous ketones avocado oil mayonnaise
Dijon mustard
yellow mustard
white vinegar
apple cider vinegar
stevia

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

13
Week 6 Grocery Shopping List – Women
Produce Other*
1 head broccoli (or 1 cup frozen, chopped) ½ gallon unsweetened almond milk
large container romaine salad mix 1 pound grass-fed butter
small head butter lettuce 2 dozen eggs
3 medium avocado small container heavy whipping cream
2 cups fresh spinach (small container) small container unsweetened cocoa powder
10 ounces zucchini, spiralized or about 2 med.
small container low-carb pizza sauce
1 bunch asparagus 8 ounces shredded cheddar
8 ounces sliced mushrooms 4 ounces cream cheese
4 cups riced cauliflower (about 1 medium head)
8 ounces shredded mozzarella
1 medium onion ¼ cup chopped walnuts (about 1 ounce)
1 green bell pepper 8 ounces sour cream
1 bulb garlic (for mincing) 4 ounces goat cheese
non-stick cooking spray
Meat small container coconut flour
14 ounces boneless, skinless chicken thighs small container natural peanut butter
1 pound bacon small container pesto
1 pack chicken apple sausage small container guacamole
8 ounces flank steak small container pico de gallo
8 ounces 85/15 ground beef small container brown gravy
4 ounces chicken breast small container paleo ranch dressing
2 ounces ground pork sausage small container unsweetened,
small container pepperoni shredded coconut

Supplements* Staples & spices*

Pink Himalayan OR sea salt stevia
Potassium citrate olive oil
Magnesium glycinate vanilla extract
chili powder
Optional supplements ground black pepper
Exogenous ketones garlic powder
Italian seasoning
avocado oil mayonnaise
ground cinnamon
coconut oil
paprika
small container baking powder

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

14
Week 7 Grocery Shopping List – Women
Produce Other*
1 medium cucumber (to be sliced) 2 dozen eggs
1 medium avocado 1 pound grass fed butter
4 ounces sliced mushrooms small container heavy whipping cream
large container spinach 1 pound cream cheese
1 large red bell pepper 8 ounces shredded Colby jack cheese
1 bulb fresh garlic (for mincing) ½ gallon unsweetened almond milk
1 bunch fresh cilantro small container chicken bone broth
1 lemon (for lemon zest) small container arrowroot flour
small piece fresh ginger (for mincing) small container lemon juice
small amount fresh basil small container macadamia nuts
4 cups riced cauliflower (about 1 medium head) small container natural peanut butter
4 whole romaine lettuce leaves small container lime juice
1 bunch green onions small container paleo ranch dressing
1 head broccoli (or 2 cups frozen, chopped) small container unsweetened cocoa powder
1 pound green beans small container blanched almond flour
non-stick cooking spray
Meat
10 ounces 85/15 ground beef Staples & spices*
6 ounces ribeye steak stevia
10 ounces smoked salmon coffee
12 ounces salmon filets ground cinnamon
8 ounces shrimp cumin
1 pound bacon ground ginger
vanilla extract
Supplements* coconut oil
Complete Wellness MCT Oil powder olive oil
Pink Himalayan OR sea salt sesame oil
Potassium citrate garlic salt
Magnesium glycinate coconut aminos
red pepper flakes
Optional Supplements ground black pepper
Exogenous ketones

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

15
Week 8 Grocery Shopping List – Women
Produce Other*
6 cups fresh spinach (about 1-2 large containers) ½ pound grass fed butter
2 medium avocados 8 ounces sour cream
small container strawberries small container crumbled blue cheese
1 bunch green onions 1 ½ dozen eggs
1 1/3 pound fresh green beans small container heavy whipping cream
1 bulb garlic (for mincing) 4 ounces cream cheese
1 bunch asparagus small container guacamole
2-3 medium zucchini 8 ounces shredded mozzarella cheese
small head lettuce small container chopped black olives
2 heads broccoli (or 4 cups frozen chopped) small container diced green chilis
small can red enchilada sauce
Meat small container sliced cheddar
1 pound Canadian bacon small container macadamia nuts
1 pound bacon small container paleo ranch dressing
12 ounces flank steak non-stick cooking spray
12 ounces boneless, skinless chicken thighs
20 ounces 85/15 ground beef Staples & spices*
4 ounces canned wild-caught salmon stevia
7 ounces flat iron steak coffee
coconut aminos
Supplements* avocado oil mayonnaise
Complete Wellness MCT Oil powder taco seasoning (no sugar added)
(vanilla flavor needed for cream vanilla extract
cheese pancakes this week) avocado oil
Pink Himalayan OR sea salt olive oil
Potassium citrate sesame oil
Magnesium glycinate red pepper flakes
cumin
Optional Supplements paprika
Exogenous ketones ground black pepper
garlic powder
ground cinnamon

*Before shopping for these items, check your kitchen. You may have some left over from a previous
shopping trip.

16