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MY MASTER GROCERY LIST

Newsflash: Humans have no idea how to feed themselves anymore.

It took me a long time to learn what I should and shouldn’t eat.

I had a legit addiction to Sour Patch Kids and Sour Twizzlers…

…Oh, and I would play this excting college game called,

“I just ordered an entire pizza for myself.”

. . .

It 

Check refrigerator 5 times until you’re final

. . .

MEAT

Beef

Lamb

. . .

POULTRY

Skinless Chicken

Skinless Turkey

. . .

SEAFOOD

 Crab

Red Snapper

Salmon

Seabass

Shrimp

Tuna

Octopus

Clams/Mussels

Halibut

Herring

Mackerel

Mahi Mahi

. . .

VEGETABLES

Wild Arugula 

Asparagus

Avocado 

Bell Peppers 

Broccoli

Cabbage

Cucumber

Carrots

Celery

Cilantro

Dill

Garlic

Garbanzo Beans

Green Beans

Lentils

Green Onion

Kale

Lettuce (all except iceberg)

Mushrooms

Olives 

Red Cabbage

Potatoes

Red Onions

Sweet Potatoes

Sea Vegetables (Nori)

Spinach

Squash

Tomato

Watercress 

Zucchini

. . .

FRUITS

Apples

Bananas

Strawberries

Blueberries

Blackberries

Raspberries

Cantaloupe

Cherries

Dates

Figs

Grapes

Limes

Lemons

Mango

Melons

Orange

Peaches

Pears

Plums

Prunes

Raisins

Soft Jelly Coconuts

. . .

ALL NATURAL HERBAL TEAS

Burdock

Chamomile

Elderberry

Fennel

Ginger

Raspberry

Tila

. . .

GRAINS

Gluten-Free Oatmeal

Kamut

Quinoa

Spelt

Brown Rice

. . .

NUTS & SEEDS

Hempseed

Chia Seeds

Raw Sesame Seeds

Raw Sesame “Tahini” Butter

Walnuts

Almonds

Cashews 

Brazil Nuts

. . .

OILS

Virgin Greek Olive Oil

. . .

SPICES & SEASONINGS

Basil

Bay Leaf

Baking Powder

Fresh Black Pepper

Cloves

Cinnamon

Dill

Nutmeg

Oregano

Tarragon

Thyme

Saffron

Sea Salt

Vanilla Beans

. . .

SWEETS

Honey

Maple Syrup

Pure Agave

Date Sugar

. . .

DRINKS

Spring Water

. . .

Don’t use weekly shopper ads

Again, 99% of foods in shopper ads are not good for you. Trust me.

. . .

Only buy fresh, organic/grass-fed meat, fish, eggs, vegetables, fruit, nuts, seeds, oils, select grains, and spring water.

I buy organic/grass-fed meat, fish, eggs, and vegetables. I also buy some fruit and consider it God’s natural desert. Last but not least, I buy nuts, seeds, healthy oils, select grains, and spring water. That’s literally it. I try not to buy anything that comes in a box. If you want to see my master grocery list, I’ll share it with you here.

. . .

Spend $45 – $68 per person per week on groceries

According to the USDA the average low-cost meal plan for a family of 4 in the US is $731.20 a month and a liberal food plan for a family is 4 is $1,093 a month. So basically that means the average grocery budget is $45.70 – $68.31 per person per week. Of course some people spend way less, but most of the time it’s because they’re buying a lot of cheap, processed foods. If you’re wondering how to create your family budget, I show you how here.

. . .

Meal plan once a week 

Plan your healthy meals for the entire week before you buy anything! Basically, you’ll want to see what leftovers you have, create your week’s menu, and write down all the ingredients you need. If you want to see exactly how I do it, I’ll show you how here.

. . .

Use my grocery shopping hack

This will change your life. No more impulse buys. No more being surprised at your total when you check-out. No more wasting time. Use the Instacart app and have a personal shopper shop and deliver your groceries,
even if you’re on a budget. I pay $100 for the year and it’s totally worth it because I can see how much I am spending before I check out. No more going over budget. Period. Even if you don’t want to drop the $100, you can still download the app and fill your grocery cart and not check-out. This way, you can go to the grocery store knowing exactly what you’re going to buy and how much it’s going to cost. If you want to know my best tips for using instacart while sticking to a budget, then go here.

. . .

Meal prep once a week

Once you get your groceries, you’ll want to meal prep. Some people cook their meals for the entire week in advance, but my husband thinks that is disgusting. So, when I meal prep I just pre-cut fruits and veggies. I’ll also make any special fruit or nut snacks for the week.

. . .

Keep a clean and organized refrigerator 

Eating healthy is more fun when your refrigerator looks beautiful! Take some time to clean and organize your refrigerator each week. You can check out my refrigerator tips here.

. . .

Repeat over and over for eternity

Think of this as a lifestyle change. Empower yourself by saying things like, “I don’t eat cereal.” instead of, “I can’t eat cereal.” Trust me, by eating fresh and healthy foods your energy, skin, appearance, and relationships will all improve. Your health is the foundation of wealth… so take care of yourself!

. . .

Do this and I promise you’ll feel happier and healthier than ever.

Cheering you on always!

Cristina Neal

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