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GROCERY LIST Edamame Tempeh Tofu Lentils Legumes Pea powder Hemp powder Soy powder FRUITS Apples Avocado Blackberries Blueberries Cantaloupe Papaya Raspberries Strawberries Grapefruit Tomato LOW CARBOHYDRATE VEGETABLES Arugula Bok choy Butter lettuce Celery Cucumber Eggplant Fennel Ginger Green beans Green bell pepper Kale Okra Romaine lettuce Spinach Spring mix Swiss Chard Yellow squash Zucchini Artichoke Asparagus Broccoli Broccoli raab Brussel sprouts Cabbage Cauliflower Eggplant Leek Mushrooms Acorn squash Butternut squash Carrot Corn Jicama Parsnips Peas Pumpkin Red, yellow or orange bell peppers Spaghetti squash Sweet potatoes Yams Beets Onions HIGHER CARBOHYDRATE VEGETABLES Black beans Chickpeas Fava beans Lentils Navy beans Pinto beans Soybeans LEGUMES PLANT-BASED PROTEINS WHOLE GRAINS Bran Cereal Brown or Black Rice Plain Oats, Steel Cut Oats Quinoa Whole Wheat Pasta BEVERAGES Water Herbal Tea Almond milk Cashew milk Coconut milk Hemp milk Oat milk Soy milk Almonds Brazil nuts Cashews Peanuts Pecans Pistachios Walnuts NUTS Chia seeds Flax seeds Hemp seeds Pumpkin seeds SEEDS Bison Sirloin Tenderloin Venison Chicken breast Lean Ground chicken/ turkey Turkey breast Salmon Cod Mahi Mahi Halibut Snapper Ahi Tuna Shrimp Calamari Squid ANIMAL-BASED PROTEINS Egg Beaters in carton Whole eggs Whey powder Casein powder Egg powder COOKING/ BAKING INGREDIENTS Allspice Basil Bay leaves Cilantro Cinnamon Coriander Cumin Nutmeg Nutritional yeast Oregano DAIRY Plain cottage cheese Plain Greek yogurt COOKING OILS Avocado oil Extra virgin olive oil Canola oil Vegetable oil Paprika Rosemary Sage Tarragon Thyme Turmeric Cayenne pepper Mint Garlic Onion *Items in red can worsen heartburn/acid reflux *Items in blue contain high FODMAPS and can cause bloating in certain people PEARLMANMDS.COM #PEARLSOFWISDOM
