No Headaches Shopping List

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No Headaches Shopping List

Do You Ever Find Yourself Dragging Your Feet In The Grocery Aisles And Staring Blankly At The Unlimited Selection Of Hormone CrushingGoodies?

Worry No More! I Have Created Your Very Own Custom-Made Aphrodisiac Secret Shopping List For You.

I Have Put Together A Preformatted Grocery List Specifically Designed For The 21-Day Aphrodisiac Secret Program.

To Feel Your Best, Continue To Use These Ingredients As Much As You Can In Your Diet As They Are Jammed Packed With Nutrients And Essential Vitamins.

~Meredith~

**Note: Snack Ingredients Are Listed Separately At The Bottom The Document (Begins On Page 24).

You Will Find That Similar Ingredients Will Be In Addition Used Throughout Your 3 Stages. It Is Suggested Look Through The Shopping List Beforehand And Purchase The Non-

Perishable Ingredients In Larger Quantities.

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Note For Ease Of Reference:

1⁄4 Cup = 2 Oz.

1⁄2 Cup = 4 Oz.

1 Cup = 8 Oz.

2 Cups = 16 Oz.

1⁄2 Tsp. = 2.5 Ml 1 Tsp. = 5ml

1 Tbsp. = 15 Ml (About 1⁄2 Oz.)

Week One

Each Morning (Optional Evening):

½ Tbsp. Fresh Ginger (Adjust If Too Spicy For Your Pallet)

1 Tsp. Ground Turmeric (Adjust If Too Spicy For Your Pallet)

0.5 Oz. Lime Or Lemon Juice 2-3 Oz. Water

Protein

8 Oz Plain, Fat Free Greek Yogurt 5 Eggs

1 Cup Almonds

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1 Cup Slivered Almonds 3 1/2 Tbsp Almond Butter

28 Oz. Chicken Breast (Precooked Or Raw, 8 Ounces Are Optional For Recipes On Pages 29 & 33)

2 Cans Wild Tuna 1 1/2 Tbsp Pine Nuts

1/4 Cup Chopped Walnuts 1/8 Cup Macadamia Nuts 1/8 Cup Sunflower Seeds 1 Tsp Sesame Seeds

1/2 Lb. Wild Shrimp, Raw, Shell-On 6 Oz. Halibut, Skinned And Filleted 1/4 Cup Garbanzo Beans

1/8 Cup Shredded Cheddar Cheese 3-4 Tbsp. Beef Or Chicken Stock

1/4-1/2 Lb. Ground Turkey

Vegetables & Fruits

1 Large Zucchini

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4 Lemons

3 Tbsp. Lime Juice 1/4 Pear

1 Small Orange 1 Cup Strawberries 2 1/2 Apples

1/4 Cup Seedless Grapes 15 Cups Baby Spinach 1 Carrot

2 Bananas 2 Cucumbers

3/4 Cup Tomato (Chopped) 1 Grapefruit

1 Avocado 5 Cups Kale

1/2 Cup Frozen Mango 1/2 Cup Frozen Pineapple 1/4 Cup Pineapple, Fresh

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1 Cup Frozen Raspberries 1/4 Cup Fresh Raspberries 3/4 Cup Fresh Blueberries 1/4 Cup Fresh Blackberries

1 Cup Mixed Berries (Fresh Or Frozen) 1 Small Peach

2 Jalapeno Peppers 1 Plum

1 Head Romaine Lettuce Or 2 Cups Arugula 1 Cup Of Romaine Lettuce

1/2 Yellow Onion (Diced) 2 Small Persian Cucumbers 1/2 Cup + 1 Tbsp. Basil Leaves 2 1/2 Red Onions

7 Cloves Garlic

4 Oz Baby Bell Mushrooms

3 Yellow Or Orange Bell Peppers (1 Yellow, The Rest Are Your Choice)

1 Bell Pepper (Any Color)

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1/2 Red Bell Pepper 1 Tsp. Chopped Parsley 2 Oz Cornichons

1/4 Cup Sundried Tomatoes 1 Red Bell Pepper

1 Small Beet 1/4 Mango

1 Cup Watermelon 2 Tbsp. Mint Leaves 2 Tbsp Ginger (Grated) 1 Date

1/4 Cup Scallions (Chopped) 1/2 Cup Rainbow Slaw

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Fats & Oils

4 Tbsp Olive Oil 1 Tbsp Coconut Oil

Other

2 1/2 Tbsp Honey 1 Tbsp. Mustard

5 Cups Unsweetened Almond Milk (Optional, Or Use Water)

Cinnamon

1/2 Tsp. Crushed Red Chilli Pepper Turmeric

Ancho Chilli Powder Cumin Powder

Coriander Paprika Sage

Cayenne Pepper Nutmeg (Optional) Cardamom (Optional)

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3 Tsp. Moringa Powder 1/2 Ounce Carob Powder 1 Tsp Stevia

Sea Salt Pepper

1 1/4 Cup Unsweetened, Dried Cranberries (Optional, 1/4 Cup Of These Can Be Raisins)

Apple Cider, Balsamic, Red Wine Or Rice Wine Vinegar 1/2 Cup White Balsamic Raspberry Blush Vinegar

1/2 Cup Quinoa (Uncooked) 1/2 Cup Tomato Sauce

1/4 Cup Fruit Only Apricot Preserves 1/4 Cup Coconut Aminos

1 Tbsp. Garlic Chilli Sauce

**Extra Goji Berries Are Always A Good Idea (That Way You Can Sprinkle Them On Your Smoothies And Salads For An Extra Kick)!

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Week Two

Each Morning (Optional Evening):

Protien

3 Large Eggs 5 Small Eggs

2 Tbsp. Almond Butter

2/3 Tbsp. Ground Flax Seeds (Or Buy Whole And Grind At Home)

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1 Tbsp. Chia Seeds

2 Tbsp. Whole Almonds 4 Tbsp. Chopped Walnuts 1/4 Cup Roasted Pistachios

1 Tbsp. Roasted Pumpkin Seeds (Pepitas) 3 Oz. Fresh Mozzarella Balls

4 Oz. Grass Fed Ground Beef (Optional For Recipe On Page 53)

8 Oz. Chicken Breast (Raw Or Precooked)

4 Oz. Chicken Breast, Raw Or Precooked (Optional For Recipe On Page 54)

1/4-1/2 Lb. Wild Shrimp, Cooked 4 Oz. Grass Fed Lamb

4 Oz. Pork Tenderloin

8 Oz. Grass-Fed Skirt Steak 8-12 Oz. Halibut Fillet

4 Oz. Salmon Filet

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Vegetables & Fruits

3 Dates 1 Avocado 1 Cup Zucchini 1/2 Fennel Bulb 1 Green Scallion 4 Carrots

1 1/2 Cups Broccoli 1 1/4 Green Onion 1/2 Cup Cucumber 1/2 Cup Basil Leaves 1 Small Apple

1 1/2 Cup Fresh Strawberries 1 Cup Watermelon

3/4 Cup Fresh Pineapple

1/2 Cup Blueberries (Fresh Or Frozen) 1 Cup Blueberries (Frozen)

1 Cup Cherries (Fresh Or Frozen)

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2 Bananas 2 Limes 4 Lemons

1 Tbsp. Mint Leaves 2 1/2 Tbsp. Cilantro 3 Jalapeno Peppers 1 Yellow (Sweet) Onion 1 1/2 Red Onion

6 Garlic Cloves

Any 2 Pieces Whole Fruit Of Your Choice (Page 50) 1-2 Bunches Kale

2 Small-Medium Beets 1 Bell Pepper (Any Color) 4 Cups Spinach

2 Cups Mixed Greens Of Your Choice (Spinach, Arugula, Etc)

1/2 Head Romaine Lettuce 4 Cups Baby Arugula

16 Asparagus Spears

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4 Tbsp. Minced Ginger

1 Tbsp. + 1 Tsp. Fresh Parsley 1/4 Cup Dried Apricots

1 Small Yam Or Sweet Potato

Fats & Oil

1 Can Coconut Milk (Full Fat)

3/4 Tbsp. Coconut Oil, Olive Oil Or Grass Fed Butter

8 Tbsp. Coconut Oil

3 Tbsp + 1 Tsp Extra Virgin Olive Oil

Other

Salt Pepper Oregano

Balsamic Vinegar Mustard Powder

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Garlic Powder Ginger Powder Curry Powder Onion Powder Thyme

Cumin Coriander

1 Tsp. Stevia (In The Raw) Smoked Paprika

1/4 Tbsp. Unsweetened Cocoa Powder Ground Sage

Cinnamon

Baking Powder

1/2 Tbsp. Chilli Paste

1 Tbsp. Raw Cacao Powder 3 Tbsp. Raw Honey

2 Tsp Vanilla

1 Cinnamon Stick

4 Tsp Moringa Powder

1 1/2 Cups Unsweetened Almond Milk (Optional, Or

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1 Tbsp. Buckwheat Groats 1/4 Cup Dried Cranberries 1 Tbsp. Raisins

2 Tbsp. Rice Wine Vinegar 1 Tsp. Dijon Mustard

1 Tbsp. Goji Berries

3 Cups Vegetable Broth (Or Make At Home)

2 1/4 Cups Vegetable Or Chicken Broth (Or Make At Home)

1 Tbsp. Colombian Coffee

1/4 Cup Raw Apple Cider Vinegar 1/4 Cup Quinoa (Uncooked)

**Extra Goji Berries Are Always A Good Idea (That Way You Can Sprinkle Them On Your Smoothies And Salads For An Extra Kick)!

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Week Three

Each Morning (Optional) Each Evening:

Protein

14 Eggs

1 Cup Grass Fed Ground Beef

4 Oz. Grass Fed Ground Beef (Optional For Recipe On Page 75)

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4-6 Oz. Shredded Chicken Meat (Use A Rotisserie Chicken, If You’d Like)

26-30 Oz. Chicken Breast 2 Tbsp. Cashew Butter 1/2 Tbsp. Chia Seeds 1/2 Cup Almonds 1 Tbsp. Almond Butter 1/2 Cup Lentils

4 Oz. Wild Tuna (Optional For Recipe On Page 77) 6 Oz. Wildhalibut

4 Oz. Sliced Turkey Breast (Optional For Recipe On Page 78)

1 1/2 Lb. Shrimp, Peeled And Deveined 1/2 Cup Light Red Kidney Beans

Vegetables & Fruits

2 Cups Broccoli 1 Cup Cauliflower

1/4 Small Sugar Pumpkin (Or Replace With 1 Yam Or

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Sweet Potato) 5 Bananas

1 Blood Orange Or Tangerine 1/2 Pink Grapefruit

1 Ruby Red Or Rio Star Grapefruit 1/2 Navel Orange

1/2 Avocado

2 Cups Frozen Blueberries 1 Cup Fresh Blackberries 2 Cups Watermelon

1/2 Cup Cherries (Fresh Or Frozen) 1 Large, Ripe Mango

1 Cup Jicama (Chopped) 4 Limes

4 Lemons

1/2 Cucumber

2 Cups Baby Spinach (Or Romaine Lettuce)

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4 Cups Baby Spinach 1/2 Small Avocado 1/2-1 Small Pear

1 Small Bunch Parsley

1/2 Cup Parsley (Finely Chopped) 2 1/4 Cups Swiss Chard

1 Cup Crimini Mushrooms 2 1/2 Onions (Red Or Yellow)

3 Small Red Onions (Or Replace 1 Onion With 1 Shallot) 1 Green Bell Pepper

1 Bell Peppers (Any Color) 1 Red Bell Pepper

1 Cup Mushrooms (Sliced) 10 Garlic Cloves

2 Tbsp. + 1 Tsp. Fresh Ginger Root 1 Cup Cherry Tomatoes

12 Boston Lettuce Leaves

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1 Head + 1 Cup Kale 1 Cup Asparagus

1 Cup Romaine Lettuce 1/2 Head Butter Lettuce 1/2 Cup Watercress 2 Medium Zucchini

1/2 Cup Fresh Or Frozen Peas 1 Cup Carrots (Shredded) 2 Carrots

1/2 Cup + 2 Tbsp. Basil Leaves (Chopped, Dried In A Pinch)

1/4 Tsp. Fresh Tarragon (Chopped, Use Dried In A Pinch) 2 Tsp. Fresh Cilantro Leaves

1/2 Tbsp. Sage Leaves (Chopped) 2 Tbsp. Shallots (Minced)

1 Sweet Potato

8 Oz. Can Artichoke Hearts

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4 Fresh Figs

Fats & Oils

8 Tbsp. Olive Oil 2 Tbsp. Coconut Oil

1 Can Coconut Milk (Whole Fat)

Other

1/2 Tsp. Tahini

1 Tbsp. Sherry Vinegar

1 Tbsp. Raw Apple Cider Vinegar 1 Tsp. Dried Basil

1 Tbsp. Dried Thyme Red Wine Vinegar

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1 Tbsp. Tapioca Starch Sea Salt

Black Pepper

Cayenne Pepper Or Hot Smoked Paprika Curry Powder

Cumin Powder Paprika

Crushed Red Pepper Garlic Powder

Ginger Powder

1/2 Tsp. Sriracha Sauce 1/2 Tsp. Pure Vanilla Extract 1 Tsp. Moringa Powder

3 Tbsp. Goji Berries

1 Tbsp. + 3 Tsp. Maca Powder

1/2 Tsp. Mesquite Powder (Optional) 1/4 Tsp. Saffron

1 Tsp. Spanish Smoked Paprika 1 Cup Coconut Water

1 Tbsp. Unsweetened Cocoa Powder

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1 Tsp. Raw Cacao Nibs

1/3 Cup Unsweetened Almond Milk

2 Cups Unsweetened Almond Milk (Optional, Or Use Water)

1/4 Cup Raisins 1/2 Tsp. Honey

4 Cups Vegetable Broth

15 Oz. Can Diced Tomatoes (Fire-Roasted, Is Possible) 1-2 Tbsp. Wheat Free Tamari Sauce

1/2 Cup Quinoa (Uncooked)

1 Cup Unsweetened Pomegranate Juice 1 Tbsp. Molasses

1/4 Tsp. Stevia In The Raw

**Extra Goji Berries Are Always A Good Idea (That Way You Can Sprinkle Them On Your Smoothies And Salads For An Extra Kick)

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Snacks: Stage1

Sunday

1) 1 Apple + ¼ Cup Raw Almonds

2) 1 Cup Non-Fat Plain Greek Yogurt ¼ Cup Raisins Monday

1) 1 Orange + 1 Cup Non-Fat Plain Greek Yogurt 2) 1 Apple + ¼ Cup Raw Almonds

Tuesday

1) 1 Banana + 1 Orange

2) ¼ Cup Raw Cashews+ ¼ Cup Raisins Wednesday

1) 1 Orange +

4 Oz. Baby Carrots + Tbsp. Hummus 2) 4 Oz. Celery + 1 Tbsp. Peanut Butter Thursday

1) 1 Apple + ¼ Cup Raw Almonds 2) 1 Cup Non-Fat Plain Greek Yogurt Friday

1) 4 Oz. Baby Carrots + 4 Oz. Celery And 1 Tbsp.

Almond Butter

2) 1 Cup Non-Fat Plain Greek Yogurt + ¼ Cup Raisins Saturday

1) Medium Cucumber Chopped And Mixed With 1 Tbsp. Sesame Seeds And 1 Oz. Rice Wine Vinegar 2) 1 Apple + ¼ Cup Raw Almonds

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Snacks: Stage 2

Sunday

2) 1 Cup Non-Fat Plain Greek Yogurt + 1 Pear Monday

Tuesday

1) 1 Banana + 1 Orange + 1 Tbsp. Cashews 2) ¼ Cup Raw Cashews + ¼ Cup Raisins Wednesday

1) 1 Orange +

8 Oz. Baby Carrots + ¼ Cup Almonds 2) 4 Oz. Celery + 1 Tbsp. Peanut Butter Thursday

2) 1 Cup Non-Fat Plain Greek Yogurt ¼ Cup Raisins Friday

Almond Butter

2) 1 Cup Non-Fat Plain Greek Yogurt¼ Cup Raisins Saturday

1) Medium Cucumber Chopped And Mixed With 1 Tbsp. Sesame Seeds And 1 Oz. Rice Wine Vinegar 2) 1 Apple + ¼ Cup Raw Almonds + ¼ Cup Raisins

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Snacks: Stage 3

Sunday

1) 1 Apple + ¼ Cup Raw Almonds + Banana 2) 1 Cup Non-Fat Plain Greek Yogurt

Monday

Tuesday

1) 1 Banana And 1 Orange + Tbsp. Hummus And 4oz Carrots

2) ¼ Cup Raw Cashews + ¼ Cup Raisins Wednesday

1) 1 Orange + 6 Oz. Baby Carrots

2) 4-6 Oz. Celery + 2 Tbsp. Peanut Butter

Thursday

2) 1 Cup Non-Fat Plain Greek Yogurt + ¼ Cup Raisins Friday

Almond Butter

2) 1 Cup Non-Fat Plain Greek Yogurt+ ¼ Cup Raisins Saturday

1) Medium Cucumber Chopped And Mixed With 1 Tbsp. Sesame Seeds And 1 Oz. Rice Wine Vinegar 2) 1 Apple + ¼ Cup Raw Almonds