Action Plan Shopping Lists: Weeks 1 and 2

This list contains everything you need to make the 14 daily recipes from Weeks 1 and 2 of the Whole Living Action Plan; these are also the core ingredients of a cleansing detox meal plan free of common allergens and processed foods. 

The following ingredients will make only the one featured recipe for each day. Refer to the Detox Dos and Don'ts list and the additional options in the Detox Recipes gallery for help choosing more foods and supplementing your shopping list. 

(For Weeks 3 and 4, you have more freedom with what you can eat and are encouraged to create your own healthy meal plan.)

Week 1

Animal Protein
Boneless, skinless chicken breast, 8 oz.
Wild skinless salmon fillets, 4 6-oz.

Baby arugula, 3 cups (11/2 oz.)
Collard leaves, 1 cup
Baby bok choy, 2 heads
Red cabbage, 1 small head
Shiitake mushrooms, 2 oz. (about 4)
Carrots, 2 medium
Celery, 1 stalk
Scallion, 1
Golden or red beets, 1 pound (about 6 medium)
Sweet potato, 1 large
Red onions, 2 medium
Yellow onion, 1/2
Garlic 1 clove
Fresh ginger, 1 3-inch piece
Fruit, such as mango, grapes, plums, and citrus, 4 cups sliced
Avocado, 1
Lime, 1
Lemon, 1
Fresh mint, 1/4 cup chopped, plus leaves for garnish
Fresh cilantro, 2 tablespoons chopped, plus leaves for garnish

Frozen Items
Frozen mixed berries, 2 cups (9 oz.)

Grains, Legumes, and Seeds
Millet, 1/4 cup
Black beans, one 15-oz. can
Dried lentils (such as French green or black beluga), 6 oz. (3/4 cup)
Green lentils, 1 cup
Sunflower seeds, 2 tablespoons

Pantry Items
Low-sodium chicken stock, 4 cups
Pomegranate juice, 1 cup unsweetened
Almond butter, 1/2 cup
Applesauce, 1/2 cup unsweetened
Coconut flakes, 1/4 cup unsweetened
Tahini, 1/4 cup
Honey, 1 tablespoon plus 2 teaspoons
Extra-virgin olive oil, 6 tablespoons plus 2 teaspoons
Apple-cider vinegar, 3 tablespoons
Red-wine vinegar, 2 tablespoons

Dried Herbs and Spices
Bay leaf, 1
Coriander seeds, 11/2 teaspoons whole seeds or 1 teaspoon ground
Freshly ground black pepper
Coarse salt

Week 2

Animal Protein
Boneless, skinless chicken breasts, 4 6-oz.
Wild skinless salmon fillets, 2 5-oz.

Brussels sprouts, 1/2 pound small
Carrots, 2
Spinach, 1 bunch (about 1 pound)
Beet, 1 small red
Kale 1/2 bunch (8 oz.)
Celery, 1 stalk
Watercress, 1 large bunch (about 3 cups)
Red onion, 1/2 small
Onion, 1 medium
Garlic, 8 cloves
Ginger, 1 tablespoon minced
Fresh mint, 1/4 cup leaves plus 1/4 cup chopped
Fresh cilantro, 21/4 cups leaves, plus more for garnish
Fresh parsley, 1/4 cup chopped, plus more for garnish

Eggs and Dairy
Eggs, 2
Butter, 2 tablespoons unsalted

Frozen Items
Edamame, 1 cup frozen beans

Grains, Legumes, Nuts, and Seeds
Spelt, 1 cup
Quinoa, 3/4 cup
Hulled barley, 1/2 cup
Red lentils, 1/2 pound (about 11/4 cups)
Cashews, 1/2 cup
Walnuts, 1/2 cup
Whole mixed nuts, 3 cups
Sunflower seeds, 1/4 cup
Flaxseeds, 1/4 cup
Chickpeas, 1 15-oz. can

Pantry Items
Low-sodium chicken broth, 6 cups homemade or store-bought
Crushed tomatoes, 1 14.5-oz. can
Honey, 2 tablespoons
Dijon mustard, 1 tablespoon plus 2 teaspoons
Extra-virgin olive oil, 1 cup plus more for brushing
Walnut oil, 3 tablespoons (or extra-virgin olive oil)
White wine vinegar, 1/4 cup plus 3 tablespoons

Dried Herbs and Spices
Turmeric, 1/2 teaspoon
Cumin seeds, 11/4 teaspoons
Red chili flakes, 3/4 teaspoon
Cayenne pepper, 1/4 teaspoon
Ground cumin, 13/4 teaspoons
Sweet paprika, 2 teaspoons
Cinnamon, 1/4 teaspoon
Bay leaves, 2
Curry powder, 1 tablespoon (optional)
Saffron, 1/8 teaspoon (optional)
Coarse salt
Freshly ground black pepper

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Comments (9)

  • FrancescaH 24 Jul, 2011

    I just did my week 1 shopping. I bought all that fish, then realized that the list is probably for more than 1 person? So now I have to freeze it. I wish your site provided more details about the shopping list. Also wish that the daily email would come the night before so I could plan for the next day. :( I'm discouraged already and it's not even Day 1.

  • plus_50 5 Jan, 2011

    Are there also shopping lists for weeks 3

  • plus_50 5 Jan, 2011

    Are there also shopping lists for weeks 3

  • kmkendall 5 Jan, 2011

    If you go to the main page for the 28 day challenge, there are tabs near the top of the section: week 1, week 2..... One of the tabs says "food and recipes" - this one has each of the recipes, you just need to click through them.

  • becky98203 4 Jan, 2011

    Go to the shopping lists then click on Detox Recipes gallery. Good luck!

  • chimommie 3 Jan, 2011

    Please help! I cannot find the daily meal plans either.

  • cavemom 3 Jan, 2011

    thanks, Saradara! I am not the only one who can't seem to locate the day to day meal plans.

  • saradara 3 Jan, 2011

    Thanks Karen--Where are you actually finding the day by day meal plans? Is it do-it-yourself this year or are there menus for each meal and snack as there was last year?

  • karenmmorse 2 Jan, 2011

    The shopping list should also include 1 large banana, 1/2 cup parsley leaves, 1 granny smith apple, as well as one sweet apple

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