THMMenuJan8-142017ShoppingList

Produce

8 TBSP Cheddar Jalapeno popcorn seasoning
limes
  • zest and juice of half of a lime
  • zest and juice of half lime
10 Small cilantro
  • handful cilantro leaves- torn into small pieces
  • handful of cilantro leaves- torn into small pieces
  • 10 cilantro leaves- torn into small pieces
2 tsp garlic
1 1/2 Cups coconut + 8 Teaspoons coconut + coconut
  • 1 1/2 Cups Unsweetened Shredded Coconut (you want the finely shredded, not the large flakes)
  • Coconut oil for frying
  • 8 tsp coconut oil
8 large tomatoes
1/2 head iceberg lettuce, chopped into 10 bite-size chunks
1/2 red onion, roughly chopped
1 ripe avocado, diced
10 cherry tomatoes
1 head of escarole, thinly chopped
1/2 head of kale, thinly chopped (you can chop and freeze the other half
3 lbs head of green cabbage, sliced thin and bite size
2 cups of fresh or frozen blueberries or other berry of choice
8 sweet potatoes
4 Medium Onions + 1 Onion
  • 4 medium onions, diced
  • 1 onion, sliced
3 grapefruit, peeled
9 Teaspoons Apples + 6 Apples
  • 9 tsp apple pie spice - Optional
  • 6 apples diced and peeled - Optional
Fresh chopped parsley for garnish
4 cloves garlic, minced
1 pound baby carrots
6 cups fresh kale or spinach
1 pound green beans
1 TBSP yeast

Baking

2 Tablespoons Baking Powder + 1 Teaspoon Baking Powder
  • 2 tbsp baking powder (not baking soda!)
  • 1 teaspoon baking powder
4 Cups Flour + 8 Tablespoons Flour + 12 Teaspoons Flour
  • 8 Tablespoons coconut flour
  • 12 tsp peanut flour - Optional
  • 4 cups sprouted flour
6 1/2 Teaspoons Vanilla Extract
  • 1/2 teaspoon vanilla extract
  • 6 tsp vanilla extract
1 Cup Lily's Chocolate Chips
1 Recipe 3 Ingredient Sweetened Condensed Milk (linked above)
pinch of sugar -sweetener
1/2 cup nutritional yeast
2 dash of vanilla
12 tsp cocoa powder - Optional
4 TBSP sweetener to taste (I use 2 packet of stevia.)
1/3 Cup Gentle Sweet (or your favorite granulated or powdered on plan sweetener).
2 TBSP Sweetner
6 TBS sweetener (I used Pyure Organic Stevia, All Purpose Sweetener)
3/4 tsp gluccommanan powder (optional)
10 TBSP Sweetner
1/2 cup Sweetener
4 donks Stevia Extract
6 or 4 dashes of Stevia extract
1 cup THM baking mix
1 1/2 cup sweetener
1/2 cup sweetener

Beans, Grains & Rice

2 cups cooked brown rice- I boiled mine in chicken stock for added flavor
1 can of black beans - drained
8 oz dried cannellini beans, rinsed (1 and 1/3 cup) –you can sub two 15oz cans of beans if you want (I used dried great northern beans)

Bread & Bakery

6 to 8 low carb tortilla

Breakfast & Cereal

7 cups rolled oats

Cheese

5 Cups cottage cheese
  • 2 cups Cottage Cheese
  • 3 cup 1% cottage Cheese or 0% Greek Yogurt
16 ounces Cheese,
2 cup Colby Jack, shredded
2 Parm cheese

Condiments & Sauces

1 Cup Mayonnaise + 1 1/2 Tablespoons Mayonnaise
  • 1 1/2 tablespoons mayonnaise
  • 1 cups mayonnaise
1/2 teaspoon Worcestershire sauce
1/2 teaspoon hot pepper sauce, or to taste
1 (6 ounce) can black olives, drained and cut in half horizontally
1/4 to 1/2 cup buffalo sauce, depending on how saucy you like them
Ranch cheese dressing, for drizzling
16 ounces salsa
4 tsp PB
1 TBSP honey
24 ounces spaghetti sauce

Dairy

1 1/2 Cups butter + 12 Tablespoons butter
  • 1 tbsp butter, melted (use coconut oil for paleo)
  • 2 Tablespoons Butter
  • 4 TBSP butter
  • 2 TBSP butter
  • 1 1/2 cup butter
  • 2 TBSP butter
  • 1 TBSP butter
1/2 Cup Greek yogurt + 8 Tablespoons Greek yogurt
  • 8 Tablespoons 0% Greek yogurt (Just use vegan yogurt for a vegan version.)
  • 1/2 cup Greek yogurt
3 Cups Almond Milk + 8 Tablespoons Almond Milk
  • 8 Tablespoons almond milk
  • 3 cup unsweetened almond milk (or milk of your choice)
2 1/2 Cups Heavy Cream
  • 2 Cups Heavy Cream
  • 1/2 cup heavy cream
13 Eggs
  • 12 eggs
  • 1 egg
3 Packages cream cheese + 8 Ounces cream cheese + 8 Tablespoons cream cheese
  • 8 T cream cheese (reduced or full fat, softened if necessary)
  • 3 pkg cream cheese
  • 8 ounces cream cheese
12 cups Unsweetened milk for pouring over your granola
4 TBSP cream
8 ounces of unsweetened chocolate
1/2 cup cream
14 ounces cottage cheese
8 ounces mozzarella cheese, grated
1/4 cup finally Parmesan cheese

Frozen Foods

3 cup frozen strawberries
4 Cups okra
  • 2 cup Okra
  • 2 cups frozen okra
1 large onion or 1 1/2 cups seasoning blend
2 bags cauliflower florets
2 pkg frozen chopped spinach, thawed

Juices

1/4 cup lemon juice

Meat & Poultry

7 1/2 to 9 1/2 lbs chicken
  • 3 1/2 lbs chicken drumsticks (about 16 drumsticks)
  • 4 to 6 pounds chicken or tuna
4 chicken breasts
7 Slices Bacon
  • 5 slices bacon or ham, cooked and chopped into quarters
  • 2 slices of bacon
8 boneless, skinless chicken breasts
4 pounds ground meat
2 lbs burger
11 Large Eggs
  • 6 large eggs
  • 3 large eggs
  • 2 large eggs
2 pounds thawed ground sausage meat
2 pounds ground meat

Nuts

1/2 Cup Sliced Almonds
1 1/2 cup peanuts
1 1/2 cup chopped Walnuts

Oil & Vinegar

1 tablespoons extra virgin olive oil
1/2 Cup Olive Oil + 1 Tablespoon Olive Oil
  • 1/2 cup olive oil
  • 1 tablespoon. olive oil
2 dash coconut oil cooking spray
8 tsp tsp ACV
2 Dash of cooking oil
1/2 cup balsamic vinegar
dash coconut oil

Soups and Broth

2 Quarts Chicken Broth + 6 Cups Chicken Broth + 1/2 Chicken Broth
  • 4 cups of low sodium chicken broth *not needed until day of cooking (You can sub vegetable broth to make this a vegetarian meal
  • 1/2 can chicken broth
  • 2 cup chicken broth
  • 2 quarts chicken broth

Spices

1/2 tsp kosher salt
13 Teaspoons Salt + 10 Pinches Salt + 1 3/4 Salt
  • 1 tsp salt
  • 2 tsp salt
  • 1 tsp salt
  • 1/2 tsp pinch salt
  • 1/2 teaspoon salt
  • 1 1/2 tsp salt
  • Dash of salt, optional
  • 4 tsp salt
  • 2 pinch if salt
  • 4 or 3 pinches of salt
  • 4 pinches of salt
  • 1 3/4 salt
  • 1 teaspoon salt
  • 1 tsp salt
  • 1/2 tsp salt
5 Teaspoons pepper
  • 1 tsp pepper
  • 1 tsp pepper
  • 1 tsp pepper
  • 1/2 tsp pepper
  • 1/2 teaspoon pepper
  • 1 teaspoon pepper
9 1/4 Teaspoons garlic powder
  • 2 tsp garlic powder
  • 2 tsp garlic powder
  • 1 teaspoon garlic powder
  • 1 tsp garlic powder
  • 1 tsp garlic powder
  • 1/4 tsp garlic powder
  • 1 teaspoon garlic powder
  • 1 tsp garlic powder
6 Teaspoons Cumin
  • 2 tsp cumin
  • 2 tsp cumin
  • 2 tsp cumin
5 Teaspoons chili powder
  • 4 teaspoons hot chili powder
  • 1 Tsp chili powder
3 1/4 Teaspoons Paprika
  • 3 teaspoons paprika
  • 1/4 teaspoon ground paprika, for dusting (divided)
4 1/2 Teaspoons Onion Powder
  • 2 teaspoon onion powder
  • 1 tsp onion powder
  • 1/2 tsp onion powder
  • 1 tsp onion powder
1 teaspoon sea salt
1 teaspoon ground cumin
1 1/2 Tablespoons Oregano + 1 Teaspoon Oregano
  • 1 teaspoon oregano
  • 1 1/2 TBSP oregano
1 Teaspoon Black Pepper + 1 Pinch Black Pepper + Black Pepper
  • 1/4 teaspoon ground black pepper
  • 1 pinch salt and black pepper
  • Freshly ground black pepper
  • 1/2 tsp black pepper
  • 1/4 tsp black pepper
1 1/4 Teaspoons red pepper flakes
  • 1/4 teaspoon red pepper flakes
  • 1 tsp red pepper flakes
1 1/8 Teaspoons cayenne pepper
  • 1 tsp cayenne pepper
  • 1/8 tsp cayenne pepper
1 1/2 tablespoons Dijon mustard
5 cloves of garlic, peeled and minced
1 Tbs prepared mustard
9 tsp pumpkin pie spice - Optional
2 Creole seasoning
1/4 tsp caramel extract
2 tsp vanilla
1 teaspoon dried basil