In the challenge, we mainly focus on three food categories: repair protein, repair fats, and repair carbs.
Let’s go and find them in the supermarket aisle… and online!
But before you even leave the house, have quick access to our shopping list . Download the pdf or save the link to the page:
https://3weekreset.com/challenge-shopping-list/
You want to have it handy when you shop.
Now, you arrived at the store. Let’s start our tour.
First, what should we avoid?
Packaged Processed Foods
If it’s packaged, processed, with a long list of ingredients on the label, it’s probably not for us in the 21 days.
Frankly, you don’t know what they put inside. I don’t know. I’m not sure the manufacturer knows. Who knows?
It doesn’t mean that all packaged foods are bad for you. If you look at a package of sardines with olive oil, you find it has a short label: sardines, olive oil, salt. That’s it. And all of those ingredients are on the food list of the challenge.
Now, let’s focus on what to buy.
Produce Section
There are about 50 types of vegetables, leaves, and legumes to eat. How many of these have you tried?
Have you tried recipes with them? Bake them with olive oil? Boil them?
Who knows, you might find new dishes that will make your healthy lifestyle more enjoyable for the long term.
Be curious.
Take risks.
Experiment.
Even if you try 10 different new veggies during the challenge, and you like just one – that’s one for the ages!
Avocados, Olives
These two are cornerstone foods in our challenge: we’re not afraid to eat them, nor we care about calories. Stock them up!
Fruits
In the fruit section, it’s basically, berries, fresh plum, and kiwi. You have up to 1 portion a day, so choose what will give you the most pleasure.
Fridge Section
Here you’ll mainly buy low-fat cheese and non-sweet tofu.
You’ll find in the fridge prepared tahini. Prepared tahini sauce, as long as there’s no sugar or a long ingredient list, is fine. Always prefer making homemade tahini from raw tahini. It takes 3 minutes; it has zero preservatives, and you know exactly what’s inside.
Frozen Section
Here, you mainly have green beans, frozen berries (if unsweetened), and of course, fresh meat. A reminder you can eat up to once per week unprocessed meat.
Eggs Section
Eggs are another cornerstone food in our challenge. If you can afford it, purchase free-range eggs. They are worth every bit.
Don’t be afraid to eat eggs. Eating 2-3 every day is fine and won’t affect your cholesterol. They will help repair sugar damage.
Don’t forget, two eggs equal one protein portion. One egg is half a servings.
Canned Section
Canned fish with the right oils (or just water) are very practical and healthy. You can take them anywhere, and they do not require cooking.
Some people worry about the canning. If you eat canned foods available on our foods list or shopping list, they are healthy for you and repair sugar damage.
In the challenge, we eat small organic fish: sardines, anchovies, mackerel, and herring. They are organic because they grew in the ocean, fed on their natural diet. These also the best for the environment.
Make sure you only buy cans with water, brine, or olive oil. No sauces or “vegetable” oils.
Olives, the veggies, are too in the canned section. You can buy but check the label and make sure no sauces, sugars, or long list of ingredients on the label.
And don’t forget the red caviar! These are very healthy. If you don’t find them, search on Amazon.
Nuts and Seeds Section
This is a time to taste nuts you don’t normally eat. Maybe they will fit into your salads?
Maybe they were the practical snack you were looking for? What about a satisfying side dish?
We’re here to experiment. Take risks. Go nuts.
Nuts are generally better than seeds, but not all nuts repair sugar damage. For example, cashew is out of the challenge.
The cornerstone nuts in our challenge are Macadamia, Pecan, Walnuts, and Hazelnuts.
Yes, they are a bit pricey, but it’s your health.
Later, if you like the new nuts, you can buy them in bulk online and save an additional 10-20% off the price. This is what I do today.
P.S. I hate the joke “I’m nuts about nuts” … it’s not funny. Are you nuts?
Sauces and Condiments
Now is a great time to experiment with low-sugar sauces and ALL condiments.
Condiments are a great way to add taste with zero sugar.
Regarding sauces. In the supermarket, you can buy raw tahini (and make a sauce or bread, at home). Tabasco is another great sauce. As well as tamari and white cider vinegar. Not all vinegar sauces are good.
For other sauces, you miss, check the bottom of the shopping list for approved brands. And the recipe sections for homemade, quick, sauces.
Eat these freely in the challenge.
Coffee & Tea Section
This is the time to experiment with decaf coffee. Either instant or grind.
If you’re a fan of black tea, it’s time to experiment with decaf black tea.
Organic green tea is the best tea and worth the extra price for organic certification.
Drinks & Alcohol
Try sparkling mineral water served cold. The gassy taste with cold serving might be what you’re looking for.
If you don’t have filtered water at home, buy either mineral, spring water, or even Britta filtration jug for the challenge.
In the alcohol section, stick to dry red wine. It’s the best for the challenge. Of course, there are other alcoholic drinks in the challenge. Check the shopping list.
Buying Online
Online products are great for two reasons.
First, you can purchase foods not available in regular supermarkets. These foods will give you more variety.
You can find my approved products and foods at the bottom of the shopping list.
Second, you can buy bulk foods you already like and save extra cash. Some healthy foods are not very cheap, like nuts. But first, make sure you like them and buy a small amount.
In our shopping lists, you’ll find extra sauces, bread types, pasta, that won’t prevent repairing sugar damage. And will give you variety during the 21 days, and even after.
Extra Links:
The shopping list – Scroll down to see the list of substitutions you can order online.