Your Whole Foods Trader Joes Shopping List by huangyuarong


									                               Your Whole Foods/ Trader Joes Shopping List
                               Most of the items on this list can be found at either Trader Joe’s (TJ), Costco (C)
                               Ralph’s (R) or Whole Foods (WF).


Quality Protein       Grass fed beef (Make into patties and freeze (WF or R) venison, elk, ostrich & other wild game meat
                      Niman Ranch Sustainably raised pork
                      Diestal brand fresh turkey thighs & breast (WF)
                      Frozen Buffalo or Bison patties (TJ & WF)
                      Frozen wild caught fish: small, non-predatory species such as black cod, herring, salmon, sable fish,
                      Wild scallops or Frozen shrimp (TJ)
                      Diestal brand fresh turkey thighs & breast (WF)

Vegetables &          Frozen berries (blueberries, strawberries, raspberries and cherries are wonderful)
Fruits                Frozen veggies (aim for fresh first) Best Frozen are spinach, chard, mixed peppers, squash, stir fry
                      blends, edamame


Quality Protein         Diestal or Applegate Farms: Organic turkey slices (To throw on a salad or roll-up for a snack)
                        Laura’s grass-fed beef or Lamb (R or WF)
                        Rosies or TJ’s Organic whole chicken
                        Canned wild caught salmon, sardines, herring
                        Fresh chicken and turkey sausages (best quality at TJ & WF - look for no hormone or antibiotic
                        Whey or Egg White Protein Powder (Energy First* or Jay Robb are excellent choices)
                        Tera’s Goat Whey comes in great flavors like blueberry, pom-berry etc (WF)
                        Eggs- aim for range free and/or High omega variety
                        Fresh dried or canned beans, lentils, or peas
                        Rice, Hemp, Pea or combo protein powders, spirulina

                        Vegetarian sources: All legumes should be soaked or sprouted to minimize enzyme inhibitors &
                        phytic acid.
                        Tofu, tempeh, seitan (if you’re not gluten intolerant), Gardein (WF, R)

Vegetables: High        Best choices: kale, parsley, beet greens, collard greens, chard, dandelion, cilantro, and/or other
water/low starch        greens, celery, cabbage, turnips, cauliflower, broccoli, rutabagas,
                        Trader Joes Mixed collard, turnip, spinach greens
Best Bets: aim for      Mixed colorful peppers for roasting or eating fresh and other pre-cut veggies such as butternut
local, seasonal and     squash
organic when            Garlic: whole cloves and crushed (Use whole cloves to jazz up roasted veggies)
                        Bagged salad greens and whole salad greens that you will need to chop
possible              Bagged broccoli slaw (TJ)
                      Trader Joe’s Garden Patch Low Sodium Vegetable Juice – buy a bottle a week!
                      (½ cup=one vegetable serving)
                      Canned low sodium tomatoes, bottled marinara sauce (aim for the one with the least sugar and
                      sodium added & organic is best with tomato products)
                      Jar of salsa or Green chili sauce
Eat unlimited!
Vegetables: Low       Sweet potatoes, yams, purple potatoes, squash (all varieties), plantains
water/high starch
Whole Grain           Quinoa, quinoa pasta, millet, brown rice, brown rice pasta, kamut, amaranth, oats, brown rice
Carbohydrates All     cakes (TJ)
grains should be
soaked or sprouted
to minimize
enzyme inhibitors
and phytic acid.

All gluten free
Cultured dairy (for   Greek yogurt – Fage brand has 5 different probiotic strains
easier digestion )
                      Plain Kefir- Goat or Cow’s milk - both have 10 different probiotics added
                      Grass fed Goat or Sheep’s milk cheese such as feta cheese, manchego

                      Raw whole milk, butter and cream from grass-fed cows producing milk containing A2 beta casein
                      (least allergenic commonly used in Europe)

Dairy Alternatives    Almond milk, rice milk, hemp milk, soy milk (unsweetened is best for all of these)

Healthy Fats          Nut butters: almond butter, sunflower seed butter, walnut butter, pecan butter
                      Whole raw nuts to soak and dry slow roast for snacks (or buy the dry roast in small packs) - these
                      include sunflower seeds, brazil nuts, hazelnuts, poppy, amaranth seeds, walnuts
                      Guacamole (WF makes an amazing one with salsa in it)
                      Bob’s Red Mill ground flax seed meal or salba/chia seed meal
                      Fresh avocado
                      Light coconut milk (TJ)
                      Coconut oil
                      Ghee (dairy-free butter)
                      Grass Fed Cultured Butter
                      AVOID THESE!  Canola oil, margarine, soybean oil, cottonseed oil, vegetable oils

Beverages             Green teas (iced and hot) or Guayaki Yerba Mate tea (WF/TJ)
                      Herbal teas such as Yogi Tea Detox or India Organic Tulsi Tea
                      Organic lacto-fermented beverages, such as beet kvass, kombucha and coffee substitutes
                      Plain and flavored mineral water in glass bottles

Spices & Healing      Fresh ginger
Foods                 Whole garlic cloves (or purchase pre-peeled cloves for convenience)
These spices have     Lemons – get a bag!
powerful anti-        Turmeric (the yellow spice found in curry—add 1–2 teaspoons to the water you cook your rice or
inflammatory,         quinoa in) - 1 small bottle
digestive and         Fennel, dill and caraway seeds
detoxifying           Rosemary (fresh is best) 1 bunch
properties            Cilantro (fresh is best) 1–2 bunches
                      Whole black peppercorns for the pepper mill - 1 bottle
                     Sea salt- Celtic sea salt is ideal

Super Foods/drinks   Maca Powder- great root for people with adrenal fatigue; add 1 tsp to shakes
                     Raw cacoa nibs or powder: high in antioxidants; use in shakes

                     Raw honey, raw agave nectar (limit to 2-4 tsp/day)
Sweets n Treats

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