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The next 30 days will change you.

They’re going to change your tired, toxic body back into the body you should have. One that’s refreshed, energized, and able to take on everyday.

The ‘All-Day Energy’ Diet 30-Day Challenge will walk you through your first 30 days of change. With three incredible, deliciously healthy meals (and one snack) daily, you’ll be introduced to 120 all-new recipes! That’s 120 ways to heal your body, 120 ways to feed your cravings, 120 ways to swap in new healthy habits.

I know some of the 30-day Challenge recipes will call for unfamiliar ingredients. Sometimes, cooking with unfamiliar foods can be frustrating, daunting, even anxiety-causing.

To make this program as simple and realistic as possible, I’ve broken each week into simple shopping lists. You’ll find all the ingredients you need for that weeks recipes, listed by grocery aisle.

It’s important to me that you succeed. This Shopping List is just one of the ways I want you to felt supported, cheered on, and coached straight to success!

Let’s Do This Thing!

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How to Use This List

Clean Out Your Fridge. Sometimes the best way to build a new habit is completely clean out the old one. Avoid temptation by tossing everything in your fridge and pantry. Donate it to a local homeless shelter, give it all to neighbors in need. Whatever you do, get rid of any food not on the list. You don’t need it anymore! This fridge cleanse will effect you emotionally, too. You’ll be amazed at how light and unburdened you feel when you get to refill a sparkly clean fridge with fresh fruits, leafy greens, and other healthy basics.

Check Your Cupboards. As you clean out your shelves, look for items that are already on the list. If you’ve done any work with my eating programs in the past, it’s likely you’ve already got some of the stuff you need. Save money by checking anything off the list that you already have in your kitchen.

Buy Just What You Need. Don’t get sidetracked. Don’t get sidelined. The Shopping List is your blueprint. I designed each day with all the satiating fats & proteins you need to feel full and fueled all day long! There are sweets included in each weeks menu, as well. So no sneaking candy bars at checkout! Buy just what’s on the list, and I promise you’ll be delighted with your next 30 days.

Check Online (for cheap and simple options shipped right to your door)

Celebrate! This shopping list isn’t a burden. It isn’t a task. It’s an opportunity for you to start rebuilding your pantry the right way. You’re getting rid of toxic sugars, processed foods, and unhealthy fats. Those foods haven’t served you. They’ve gotten you fat and tired. See this shopping list as the first, fun step toward the newer, healthier, more vibrant you. After all, what goes in your shopping cart ends up in your bloodstream. How exciting that you get 4 weeks of filling that shopping cart coaching, so you can get the life-giving stuff into your system!

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When to Shop

Because so much of the ‘All-Day Energy Diet’ relies on fresh fruits, greens, and veggies, I recommend shopping the day before each week begins. This will allow you to buy just what you need for the week, so you can enjoy it while it’s fresh and most flavorful.

Here are a few other tips & tricks for keeping your ingredients fresh all week:

• Wrap all fruits and veggies in plastic produce bags.

• Keep your fruits and veggies plastic-bag-covered until you need them.

• Store all fresh fruits and veggies in the fridge, if possible.

• Don’t wash your produce until right before you need it.

• Store sliced produce in airtight containers, covered with a small bit of water for extra freshness.

The Healthy Pantry

An important part of eating right is having the right foods on hand. How many times have you reached for unhealthy foods, simply because they were easy to grab and eat? To maximize your success on the All-Day Energy Diet, we’ll be rebuilding your pantry, one week at a time.

Stick to the list each week, and you’ll have a well-stocked pantry by months end. You’ll be eating a variety of meals that use the same ingredients in versatile ways. Hemp seeds, chia seeds, tamari, apple cider vinegar, coconut oil, and raw cacao are just a few of the superfoods you’ll love using all year long!

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Buying in Bulk

If you have access to a health foods store, I highly recommend shopping the bulk section there! Here’s why:

• Budget-friendly. Buy just what you need, so you save cash!

• Earth-friendly. Bulk bins create less packaging, so there’s less waste.

• Newbie-friendly. Bulk is a great way to try just a small amount of new, or unfamiliar ingredients. You won’t break the bank buying something you’ll never eat!

When buying in bulk, it’s easy to end up with a cupboard full of unlabeled ingredients. Here’s my quick-fix tips to keep bulk pantry items organized:

• Use plastic containers with lids. Don’t just scoop bulk items into a bag. If you can use (or reuse) a plastic container, you’ll be able to stack it better in your cupboards. Many health food stores have plastic deli containers available near the bulk aisle. Use these instead of slippery, messy plastic bags, if you can!

• Label, label, label! Use a sticker or sharpie marker when you shop. Label the type bulk item, the date purchased, and the bin number. That way, you’ll have everything you need check-out at the store, and everything you need to know once you get home!

• Store safely. Keep bulk items from going rancid by storing them in a cool, dry location. This is particularly important with nuts and nut flours.

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Shopping Swaps

Some of the ingredients on the All-Day Energy Diet may not be your favorite. Or, perhaps you have a food allergy. No worries! Here’s a quick list of shopping swaps

that will help you customize the recipes just for you!

INSTEAD OF BUY THIS

Kale Fresh Spinach

Grapefruit Oranges, Tangerins, or Lemons

Pineapple Honeydew, Watermelon, Peaches, or Banana

Avocado Sweet Potato, honeydew, Coconut, or White Beans

Berries Apple or Melon

Coconut Avocado, Pineapple, or Pear

Meat Sweet potato, avocado, or sprouted almond hummus

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T h e

WEEK 1 Fruits

☐ 3 bananas ☐ 5 apples ☐ 2 pear ☐ ½ cup strawberries ☐ 3 mangoes ☐ 1 young coconut ☐ 3 cups fresh blueberries ☐ 6 strawberries, stemmed

and sliced ☐ 4 limes ☐ 7 lemons

Veggies

☐ 9 avocados ☐ 3 cucumbers ☐ 2 zucchini ☐ 2 eggplants ☐ 9 tomatoes ☐ 2 pints cherry or grape

tomatoes ☐ 2 carrots ☐ 2 celery stalks, diced ☐ 2 heads broccoli ☐ 1 head cauliflower ☐ 2 bunches celery ☐ 1 orange or yellow sweet

pepper, chopped ☐ 1 red pepper ☐ 8 asparagus spears ☐ 1 sweet potato

Greens

☐ 6 cups alfalfa or pea sprouts ☐ 6 bunches kale ☐ 6 cups spinach ☐ 1 head romaine lettuce ☐ 1 head lettuce or mixed

greens ☐ 1 handful salad greens ☐ 3 tablespoons chopped

fresh dill ☐ 1 bag spinach, roughly

chopped ☐ 2 to 3 stalks Swiss chard ☐ 1 head romaine lettuce

Fresh Herbs & Spices

☐ 1 large piece ginger ☐ 4 garlic bulbs ☐ 2 bunches green onions ☐ 1 red onion ☐ 1 small sweet onion ☐ ½ cup basil ☐ 1 bunch parsley ☐ ½ bunch cilantro

Oils

☐ 1 large bottle olive oil ☐ 1 small container coconut

oil ☐ 1 tablespoon coconut

butter ☐ 2 tablespoons flax oil

Nuts, Grains & Seeds

☐ 3 cups quinoa ☐ ⅔ cup hemp seeds ☐ ¼ cup chia seeds ☐ ¼ cup flaxseed ☐ 2 cups sesame seeds ☐ 2 tablespoons sunflower

seeds ☐ 1 ½ cup raw cashews ☐ 1 ¼ cup raw almonds ☐ 2 tablespoons chopped

walnuts ☐ ½ cup millet ☐ ½ cup chickpeas

Pantry

☐ 2 tablespoons shredded unsweetened coconut

☐ ½ cup coconut milk ☐ 8 sheets nori ☐ 1 cup sun-dried tomatoes ☐ 1 cup black olives ☐ 1 cup kalamata olives ☐ ¼ cup green olives, pitted ☐ 1 tablespoon capers ☐ 8 cups of vegetable broth ☐ 2 tablespoons apple cider

vinegar ☐ 3 tablespoons Bragg

Liquid Aminos (optional) ☐ 1 tablespoon balsamic

vinegar ☐ 3 to 4 tablespoons tamari

Baking/Bulk

☐ 1 teaspoon vanilla ☐ 1 cup cacao powder ☐ ½ cup cacao nibs ☐ ½ cup raisins ☐ ¾ cup raw honey ☐ 3 to 4 drops of stevia ☐ 2 tablespoons maple

syrup (optional) ☐ 4 dates

Spices/ Extracts

☐ 1½ teaspoons fresh curry powder

☐ 1 teaspoon cayenne powder

☐ 1 tsp fresh ground black pepper

☐ Fresh ground black pepper ☐ Pinch of sea salt ☐ Pinch of sea salt ☐ Pinch of sea salt ☐ Fresh ground black pepper ☐ Fresh ground black pepper ☐ ½ teaspoon kelp

seasoning (or sea salt) ☐ 1 tablespoon curry

powder ☐ ¼ teaspoon sea salt ☐ Pinch of sea salt ☐ Fresh ground black pepper ☐ Pinch of sea salt

Dairy

☐ 8 cups almond milk

Meat

☐ 2 small salmon fillets ☐ 2 servings your favorite

grassfed beef or chicken

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WEEK 2 Fruits

☐ 1 pineapple ☐ 1 pink grapefruit ☐ 6 limes ☐ 2 lemons ☐ 3 cara cara or navel

oranges ☐ 4 red apples ☐ 1 pint strawberries ☐ 2 pints blueberries ☐ 1 pear ☐ 1 large bunch bananas

Veggies

☐ 5 avocados ☐ 2 cucumbers ☐ 2 mini cucumbers ☐ 1 head broccoli ☐ 5 red bell peppers ☐ 9 carrots ☐ 1 bunch celery ☐ 3 Small red or purple

onions ☐ 1 yellow onion ☐ 1 pint tomatoes ☐ 1 small tomato ☐ 3 small purple potatoes ☐ 3 sweet potatos ☐ 5 zucchini ☐ 2 yellow squash ☐ 1 container sprouts ☐ 4 baby bella mushrooms ☐ 2 fresh young Thai

coconuts

Greens

☐ 2 heads romaine lettuce ☐ 1 small head radicchio ☐ 1 Belgian endive ☐ 3 cups baby arugula ☐ 2 bag fresh spinach ☐ 1 bag fresh baby spinach ☐ 1 bunch large collard

greens ☐ 8 ounces organic kale

Herbs & Spices

☐ 2” piece fresh ginger ☐ 3 bunches garlic cloves ☐ 1 bunch parsley ☐ 2 bunches cilantro ☐ 1 bunch green onions ☐ 1 shallot ☐ 1 pack fresh mint

Oils

☐ olive oil ☐ expeller-pressed coconut

oil

Nuts, Grains & Seeds

☐ gluten-free oats ☐ 4 oz. quinoa ☐ 4 oz. pumpkin or

sunflower seeds ☐ 4 oz. raw pecans ☐ 1 container raw organic

honey ☐ 1 oz. chia seeds ☐ organic peanut butter or

almond butter

Pantry

☐ 3 cans full-fat coconut milk ☐ 1 can tomato juice ☐ red wine vinegar ☐ apple cider vinegar ☐ Dijon mustard ☐ small jar of black olives ☐ tomato salsa ☐ toasted sesame oil ☐ Tamari ☐ chili oil, rooster sauce, or

chili garlic sauce ☐ 2 32 oz. containers veggie

broth

Baking/Bulk

☐ small package golden raisins

☐ raw cacao powder ☐ cacoa nibs ☐ 1 bag chocolate chips ☐ 16 oz. bag almond flour

Spices/Extracts

☐ cumin ☐ ground cinnamonground

gingercayenne pepper ☐ fajita spice rub ☐ sesame seeds ☐ sea salt ☐ ground pepper ☐ baking soda ☐ vanilla extract ☐ maple syrup ☐ stevia ☐ vanilla extract

Dairy

☐ Almond milk ☐ 6 oz. Coconut milk yogurt ☐ almond milk cheese ☐ hummus ☐ 15 eggs

Meat

☐ 2 salmon filets ☐ 2 cups ready-cooked

medium shrimp ☐ 2 (6-ounce) wild salmon

fillets, such as King or Sockeye

☐ 2 chicken breasts ☐ 1 lb. Pork or Turkey

Sausage ☐ 24 oz. free-range,

hormone-free, antibiotic-free chicken- breast or thighs

☐ 6 oz. dried chorizo sausage (organic is better)

☐ 1 package bacon

Frozen

☐ 1 package frozen organic blueberries

Other

☐ coconut butter ☐ organic peanut butter or

almond butter ☐ 8 oz. sparkling water

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WEEK 3 Fruits

☐ 4 pints mixed berries of your choice

☐ 1 pint blueberries ☐ 1 bunch bananas ☐ 1 mango ☐ 1 pear ☐ 3 apples ☐ 1 kiwi ☐ 1 pineapple ☐ 1 orange ☐ 5 lemons ☐ 1 pomegranate

Veggies

☐ 3 zucchini ☐ 1 large bunch broccoli ☐ 1 large golden beet ☐ 3 large carrots ☐ 4 cucumbers ☐ 1 large red or purple onion ☐ 1 small yellow onion ☐ 1 small sweet onion ☐ 12 mini tomatoes ☐ 2 organic tomatoes ☐ 2 portabello mushroom

caps ☐ 6 avocados ☐ 2 cups bean sprouts

Greens

☐ 2 bunches Swiss Chard ☐ 3 bunches kale (preferably

dinosaur kale) ☐ 1 small cabbage ☐ 1 bag broccoli sprouts ☐ 2 bunches garlic cloves ☐ 2 bags fresh spinach ☐ 12 ounces organic mixed

salad greens ☐ 1–2 small heads of organic

frisee ☐ 6 cups arugula

Fresh Herbs & Spices

☐ 2-inch piece ginger ☐ 1 bunch parsley ☐ 1 bunch cilantro ☐ 2 packages fresh basil ☐ 1 bunch green onions

(scallions) ☐ 1 small shallot

Oils

☐ flax oil ☐ extra-virgin olive oil ☐ extra light olive oil ☐ grapeseed oil ☐ avocado oil ☐ coconut oil

Nuts/Seeds

☐ 6 oz. walnuts ☐ 6 oz. slivered almonds ☐ 4 oz. sliced almonds, ☐ 24 oz. raw almonds ☐ 3–5 raw brazil nuts

(purchased in shell to reduce mold)

☐ 2 oz. peanuts ☐ 1 jar almond butter ☐ 1 oz. hemp seeds ☐ 1 oz. pine nuts ☐ 1 oz. sunflower seeds, raw

and unsalted ☐ 1 oz. roasted sunflower

seeds ☐ 1 oz. chia seeds

Pantry

☐ apple cider vinegar ☐ red wine vinegar ☐ Tamari ☐ 1 can low-sodium

vegetable broth ☐ 1 can pumpkin puree

Baking/Bulk

☐ 1 jar raw honey or agave ☐ 3 cans full fat coconut milk

(in bpa-free can) ☐ unsweetened coconut

flakes ☐ baking powder ☐ vanilla ☐ pure maple syrup ☐ stevia ☐ 2 oz. nutritional yeast ☐ raw cacao powder ☐ dark chocolate powder ☐ organic cacao nibs ☐ 1 oz. dried goji berries (or

unsweetened cranberries or raisins)

☐ small package dried cranberries or raisins

☐ maca (optional) ☐ gluten-free flour ☐ 1 package unsweetened

gelatin

Spices/ Extracts

☐ pure almond extract ☐ sea salt ☐ ground black pepper ☐ sesame seeds ☐ garlic salt ☐ garlic powder ☐ cayenne pepper ☐ poppyseeds ☐ cumin ☐ dried rosemary ☐ paprika ☐ Italian seasoning ☐ Dill ☐ cinnamon ☐ pumpkin pie spice

Dairy

☐ 8 oz. coconut milk or almond milk yogurt

☐ almond or hemp milk, unsweetened

☐ crumbled bleu cheese

Meat

☐ 4 halibut fillets (4 ounces each)

☐ 1 chicken breast ☐ 4 filets wild salmon, skin

off; 4 to 6 ounces each ☐ 3 oz. fresh-caught

albacore tuna ☐ 4 salmon fillets or organic

chicken breasts ☐ ½ pound ahi tuna steak

Other

☐ 4 oz. (125 ml) coconut water

☐ organic, no-sugar-added pomegranate juice

☐ grass-fed, cold-pressed whey, or vegan protein powder

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WEEK 4 Fruits

☐ 7 avocados ☐ 1 pineapple ☐ 3 mangoes ☐ 1 apple ☐ 1 pear ☐ 2 peaches ☐ 1 bunch red grapes ☐ 1 bunch bananas ☐ 1pint fresh blueberries ☐ 1 pint fresh strawberries ☐ 4 pints fresh berries of

your choice ☐ 4 oranges ☐ 7 lemons ☐ 5 limes ☐ 16 fresh dates (I prefer

using Medjool dates… they are juicier!)

Veggies

☐ 3 heads broccoli ☐ 2 heads cauliflower ☐ 1 pound asparagus ☐ 1 small spaghetti squash ☐ 1 large spaghetti squash ☐ 1 small head green

cabbage ☐ 2 red bell peppers ☐ 4 sweet potatoes ☐ 3 carrots ☐ 1 bunch celery ☐ 4 cucumbers ☐ 10 tomatoes ☐ 1 package cherry

tomatoes ☐ 1 yellow onion ☐ 1 small red or purple onion ☐ 1 small sweet onion ☐ 2 bunches green onions ☐ 1 package sliced baby

bella mushrooms

Greens

☐ 1 bunch kale ☐ 1 head romaine lettuce ☐ 6 cups organic mixed

greens ☐ 1 bag arugula ☐ 4 bags fresh spinach

(totaling 28 cups) ☐ 3″ piece of fresh ginger ☐ 2 bunches garlic cloves ☐ 1 package sprouts

Fresh Herbs & Spices

☐ 2 packages fresh basil ☐ 1 bunch fresh parsley ☐ 1 bunch cilantro ☐ 1 package fresh mint ☐ 1 package fresh thyme

Oils

☐ coconut oil ☐ extra-virgin olive oil ☐ sesame oil

Nuts/ Seeds

☐ 8 oz. Raw Pecans ☐ 8 oz. Raw Walnuts ☐ 12 oz. raw cashews ☐ 12 oz. raw almonds ☐ 4 oz. sliced almonds ☐ 1 oz. dried shredded

coconut ☐ 4 oz. ground flax ☐ 8 oz. chia seeds ☐ 24 oz. hemp seeds ☐ 4 oz. raw pumpkin seeds ☐ 9 oz. pine nuts ☐ 8 oz. raw sunflower seeds

Bakery

☐ 1 loaf gluten-free bread

Pantry

☐ Balsamic vinegar ☐ 16 oz. can organic chicken

broth ☐ 24 oz. vegetable broth ☐ 28 oz can organic

tomatoes (796ml) ☐ 2 14 oz cans coconut milk

(398ml) ☐ Tamari ☐ 1 jar almond butter ☐ 1 bottle organic babyfood

carrots ☐ 1 can black beans ☐ 1 jar sugar-free Nature’s

Hallow BBQ Sauce (optional)

☐ 1 small jar kalamata olives ☐ 1 small jar sundried

tomatoes ☐ 1 package nori wrappers

or seaweed snack squares

Dairy

☐ hemp milk ☐ almond or rice milk ☐ 8 oz. coconut milk

beverage ☐ ½ dozen eggs

Meat

☐ 8 chicken breasts ☐ 2 salmon filets ☐ ½ pound ahi tuna steak ☐ ½ pound grassfed beef

roast or chicken ☐ 2 free-range, hormone-

free, boneless, skinless chicken breasts (4 ounces each)

☐ 4 servings Grilled salmon, organic chicken, or grassfed steak

☐ 2 salmon fillets

Spices/Extracts

☐ vanilla bean paste ☐ vanilla extract ☐ Sea salt ☐ ground cinnamon ☐ star anise ☐ fennel seeds ☐ fenugreek seeds ☐ sesame seeds ☐ onion powder ☐ dried sage ☐ dried thyme ☐ turmeric powder ☐ Korean red pepper flakes

Baking/Bulk

☐ 6 oz. dried cranberries ☐ 2 tablespoons dried goji

berries ☐ Pure Maple Syrup ☐ Organic raw honey ☐ Stevia ☐ raw cacao powder ☐ 1 oz. very dark chocolate ☐ cacao nibs

Other

☐ 1 container roasted garlic hummus

☐ 32 oz. organic unsweetened coconut water

Frozen

☐ 1 small bag frozen peas ☐ 1 small bag frozen peas

and carrots mixture (or edamame and carrots)

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