21-Day Grocery List
Healthy food staples for The 21-Day Shred Cookbook.
The 21-Day Shred Cookbook is packed with 77 awesome recipes to help you build muscle and lose weight—without sacrificing taste. And each recipe consists of the best ingredients to help you achieve those goals. So, whether or not you plan to whip up every single one of these recipes, you’d be wise to stock your pantry and fridge with these ingredients. Pull up this list on your phone the next time you hit the grocery store and load up on these healthy, versatile staples.
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Produce:
Fruit
- Mangoes
- Oranges
- Bananas
- Frozen mixed berries
- Dried apricots
- California raisins
- Pineapples
- Berries
- Lemons
- Limes
Vegetables
- Bok choy
- Broccoli stems
- Green beans
- Parsnip
- Broccoli
- Arugula
- Chipotles (from a can of chipotles in adobo sauce)
- Corn
- Tumeric
- Ear corn
- Kalamata olives
- Olives
- Fennel
- Sweet potatoes
- Red potatoes
- Broccoli florets
- Shitake mushrooms
- Oyster mushrooms
- Red radishes
- Watercress
- Grape tomatoes
- Jicama
- Spaghetti squash
- Head of cabbage
- Sun-dried tomatoes
- Baby carrots
- Celery stalks
- Pinto beans (cooked or canned)
- Canned low-sodium Great Northern beans
- Red and green bell peppers
- Green peas
- Pinto beans
- Black beans
- Banana peppers
- Yellow and regular onions
- Zucchini
- Fresh mushrooms
- Marinated artichoke hearts
- Napa cabbage
- Pickled peppers
- Lettuce
- Fresh cauliflower
- Eggplant
- Red onions
- Dill pickles
- Parsnips
- Fresh tomatillos
- Asparagus spears
- Green salad
- Dark, leafy greens
- Jalapeno
- Can of recipe-cut tomatoes
- Tomatoes
- Avocado
- Roasted red bell peppers
- Cucumbers
- Spinach and baby spinach
- Yams
- Serrano chili
Meats/Protein/Meat-substitutes:
- 95% lean ground beef
- 85% lean ground beef
- 1 block firm smoked tofu
- Extra-lean ground turkey
- Extra-lean ground beef
- Ground turkey
- Ground elk
- Ground chicken
- Ground buffalo (bison) meat
- Ground lamb shoulder
- Lean ground beef
- Lean ground bison
- Pork loin/cuts
- Skinless/boneless turkey breast
- Skinless/boneless chicken breast
- Skinless/boneless chicken thighs
- Fresh whole chicken
- Chicken wings
- Chicken breast tenderloins
- Cooked turkey
- Turkey bacon (i.e Jennie-O Extra Lean Turkey Bacon)
- Turkey bacon bits, nitrate free
- Canadian bacon
- Turkey breast
- Bison steaks
- Beef tenderloin
- Skirt steak
- Round steak
- Trimmed top
- Beef chuck shoulder/clod roast
- Boneless steak ham
- Ham
- Egg whites (i.e All Whites 100% Liquid Egg Whites)
- Free range, organic eggs
- Regular eggs
Seafood:
- Sablefish fillets
- Halibut fillets
- Whole snapper (tail and head on)
- Rock or diced shrimp
- Tuna fillets
- Cod fillets
- White fish
- Crabmeat
- Snapper fillets
- Lobster tails
- Shrimp, peeled and deveined
- Snapper
- Jumbo shrimp
- Salmon fillets
- Canned tuna
- Calamari
- Large shrimp, peeled and deveined
Dairy/Non-dairy:
- Grated and shredded cheddar cheese
- Grated parmesan cheese
- Shredded 2% reduced-fat Mexican blend cheese
- Shredded mozzarella cheese
- Shredded reduced-fat cheese
- Shredded low-fat cheese
- Reduced-fat sour cream
- Reduced-fat cheddar cheese
- Reduced-fat Mexican blend cheese
- Low-fat ricotta cheese
- Fat-free feta cheese
- Crumbled feta cheese
- Swiss cheese
- No-salt added low-fat cottage cheese
- Fat-free and low-fat plain Greek yogurt
- Goat's milk yogurt
- Butter
- Almond milk
- Coconut milk
- Butter spray topping
Grains/Breads/Wraps:
- Toast
- Basmati rice
- Oats (rolled and quick)
- Dry oatmeal
- Brown rice
- White rice
- Uncooked quinoa
- Corn tortillas
- Whole-grain pitas, 8-inch round
- Hamburger buns
- Whole wheat hamburger buns
- Greek pita bread flats
- 7-inch whole wheat pita
- Whole wheat tortilla
- English muffin
Sauces/Spreads/Pastes/Dressings:
- Low-sodium soy sauce
- Low-sodium hot wing sauce
- Dijon mustard
- Wasabi paste
- Balsamic vinegar
- Tomato pasta sauce
- Tomato paste
- Fish sauce
- Hot sauce
- Jar of prepared pasta sauce of your choice
- Hummus
- Harissa or sambal oelek
- Low-fat dressing
- Garam masala paste
- BBQ sauce
- Worcestershire sauce
- White vinegar
- Jar of your favorite salsa
Oils:
- Virgin coconut oil
- Olive oil
- Extra-virgin olive oil
- Olive oil cooking spray
- Non-stick cooking spray
- Canola oil
- Peanut oil
- Vegetable oil
- Garlic-infused extra-virgin olive oil
Spices & Seasonings:
- Sea salt
- Kosher salt
- Freshly ground or regular black pepper
- Garlic powder
- McCormick Meatloaf Seasoning
- Mrs. Dash Garlic Herb Seasoning Blend
- Dried tarragon
- Ground coriander
- Ground cumin
- Ground ginger
- Ground cinnamon
- Dried thyme
- Dried rosemary
- Dried parsley
- Dried oregano
- Chili flakes
- Chili powder
- Red pepper flakes
- Cayenne pepper
- Nutmeg
- Smoked paprika
- Oregano
- Italian seasoning
Herbs:
- Cilantro
- Scallions
- Sprigs thyme
- Fresh thyme
- Fresh oregano or basil
- Mint leaves
- Lime parsley
- Basil
- Fresh ginger
- Garlic clove
- Parsley
- Fresh root ginger
- Grated ginger
- Italian parsley
- Sage leaves
- Fresh mint
- Fresh coriander
- Chives
Nuts & Seeds:
- Peanuts
- Slivered almonds
- Toasted pine nuts
- Toasted sesame seeds
- Mustard seeds
- Fennel seeds
- Flaxseeds
- Ground flaxseeds
- Peanut butter or nut butter of your choice
- Chunky peanut butter
- Almond butter
Sweeteners:
- Honey
- Pure maple syrup
- Agave nectar
- Splenda or Stevia
- Packet sugar substitute
Stocks:
- Chicken stock
- Reduced-sodium chicken stock
- Low-sodium chicken broth
- Low-sodium beef broth
Juices/Water:
- Water
- Orange Juice
- Lemon juice
- Lime juice
Alcohol:
- White wine
- Light beer
- High-quality tequila
- Chianti or other red wine
Baking:
- Whole-wheat flour
- All-purpose flour
- Baking powder
- Cornstarch
- Finely ground cornmeal
- Cocoa powder
- Shredded coconut
- Natural peanut butter dark chocolate chips
- Whole-wheat pizza crust
- Prepared whole-wheat pizza dough
Protein Powders:
- Vanilla and chocolate whey protein powder
- Whey protein powder (your choice of flavor)
Miscellaneous:
- Panko
- 1 bag low-fat single-serving popcorn (i.e Orville Redenbacher's Smart Pop)
- 6-inch skewers