GENERAL RECOMMENDATIONS: EIR recommends shopping from local growers/producers whenever possible. We also recommend you purchase foods that are: (i) organic (pesticide free) and/or produced by growers who use sustainable food practices; (ii) GMO (Genetically Modified Organisms) free; (iii) MSG (Monosodium glutamate) free, and (iii) antibiotic-free. Choose raw (unrefined/non-processed) organic options, including sweeteners whenever possible.
PANTRY ESSENTIALS: “Pantry Essentials” are items to keep on hand at all times. Generally, these are non-perishable items that can be purchased once a month, or up to once every six months, depending on item and frequency of use. Pantry essentials and other dried goods may be stored in your pantry and used until you run out or the packaging “use by” date, whichever occurs first. Check your pantry before shopping each week to note items that need replacing. Each week’s shopping list is comprised of ingredients needed to prepare meals for the applicable week. Compare list with what’s in your pantry, and only restock as needed.
View the daily meal plans
Shopping List
| 100% pure vanilla extract, no alcohol | |
| Bagel, GF | |
| Balsamic Vinaigrette Dressing | |
| Cantaloupe | |
| Carrots | |
| Colby cheese, low fat, shredded | |
| Dijon mustard, organic | |
| Feta Cheese, Crumbled, Organic | |
| Greek yogurt, plain | |
| Honeydew Melon | |
| Oranges, any variety | |
| Powdered sugar, organic | |
| all purpose gluten-free baking flour | |
| allspice, ground | |
| almond butter, creamy, organic | |
| almond milk | |
| almonds, raw | |
| angel hair pasta, gluten free | |
| apple cider vinegar, organic, unfiltered | |
| apple juice, organic, unsweetened | |
| apples, Fuji | |
| apples, any variety, organic | |
| applesauce, no added sugar, organic | |
| asparagus, fresh, organic | |
| avocados, organic | |
| baby spinach, organic | |
| baking soda, gluten free | |
| bananas, organic | |
| basil, fresh | |
| black beans, no added salt | |
| black ground pepper | |
| blackberries, fresh | |
| blueberries, fresh, organic | |
| bread crumbs, gluten free | |
| broccoli | |
| brown rice flour, organic | |
| brown rice, whole grain | |
| butter, no added salt | |
| cacao powder, raw | |
| carrots, raw | |
| cauliflower, raw | |
| cayenne pepper | |
| cheddar cheese, mild, low fat, shredded | |
| chia seeds, dried | |
| chicken breast, boneless, organic | |
| chicken broth, organic | |
| chickpeas, low sodium | |
| chili powder | |
| chocolate chips, dark chocolate, vegan | |
| chocolate chips, semi-sweet | |
| cilantro, fresh | |
| cinnamon, ground | |
| coconut cream, organic | |
| coconut oil, organic, unrefined | |
| coconut, unsweetened, fresh | |
| corn starch, organic | |
| corn, organic | |
| cottage cheese, low fat, organic | |
| cream cheese or Neufchatel, low fat | |
| cucumbers, organic | |
| cumin, ground | |
| curry powder | |
| dill weed, dried | |
| distilled water | |
| egg noodles, no added salt, unenriched | |
| egg white | |
| eggs, whole, organic | |
| extra virgin olive oil, 100% first cold pressed, unrefined | |
| flaxseed, ground, organic | |
| flounder or sole | |
| fresh mozzarella, organic | |
| garlic powder | |
| garlic, minced | |
| garlic, raw | |
| gluten free tortillas | |
| grapes, any variety | |
| green beans, fresh | |
| green leaf lettuce | |
| green onions | |
| green peas, fresh or frozen, organic | |
| ground beef, 95% lean, organic | |
| ground chicken, 95% lean, organic | |
| ground turkey, organic, 93% lean | |
| hamburger buns, gluten free | |
| honey, 100% raw | |
| ice cream (dairy or non-dairy), organic | |
| iceberg lettuce | |
| jalapeno peppers | |
| lemon pepper | |
| lemons, organic | |
| limes, organic | |
| medjool dates | |
| mixed fruit, dried | |
| mushrooms, raw, any variety | |
| nectarines, fresh | |
| oatmeal, organic, gluten free | |
| onions, sweet or vidalia | |
| oregano, fresh | |
| paprika | |
| parmesan cheese, organic | |
| parsley, raw | |
| peaches, fresh | |
| peanut butter, no salt, organic | |
| peanuts, no salt, dry roasted | |
| pizza crust, gluten free | |
| raspberries, fresh | |
| red bell pepper | |
| red onions, organic | |
| ricotta cheese, non fat, organic | |
| rolled oats, gluten free, organic | |
| romano cheese, organic | |
| salmon, Atlantic or Alaskan, wild | |
| sea salt | |
| sesame butter, tahini | |
| sesame oil, organic, unrefined | |
| shallots | |
| shrimp, raw, wild | |
| sliced almonds, raw, unsalted | |
| sour cream, low fat, organic | |
| spreadable fruit, any variety, no processed sugar, organic | |
| steel cut oats, organic, gluten free | |
| strawberries, fresh | |
| sunflower seeds | |
| tarragon, dried, leaves | |
| thyme, fresh | |
| tomatoes, plum, organic | |
| turmeric, ground | |
| watermelon, organic | |
| white ground pepper | |
| white wine | |
| whole grain bread, gluten free |