Are you ready to get started on The Day-Off Diet and lose weight? Here’s the Day-Off Diet Shopping List so you’ll have everything you need to dive right into shedding pounds! Remember, The Day-Off Diet allows for one “cheat day” during which you can eat whatever you want — so in addition to the list below, be sure to have a few favorites on hand to enjoy on your day off. For more information, check out the full Day-Off Diet guidelines.
The Day-Off Diet Shopping List
Non-Starchy Vegetables
Amount: Unlimited! Stock up on lots of your favorite non-starchy veggies. Vegetables not listed below may be considered complex carbs on The Day-Off Diet.
- Greens: collard, kale, mustard, turnip, chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress, Swiss chard
- turnips, rutabaga, daikon, onions, radishes, beets
- broccoli, cauliflower, Brussels sprouts, cabbage
- eggplant, peppers, tomatoes
- spaghetti squash, zucchini, cucumber
- artichokes, hearts of palm, okra, bamboo shoots, water chestnuts, asparagus
- celery, leeks, mushrooms, pea pods, sugar snap peas, sprouts
Complex Carbohydrates
Amount: 2 servings a day
- Legumes such as lentils, beans, edamame, chickpeas (1/2 cup per day)
- Sweet potato (1 medium per day)
- Parsnips, plantains, or squash (1 cup per day)
- Green peas, carrots, corn, or pumpkin (1/2 cup per day)
- Whole grains including oatmeal, pasta, quinoa, brown rice (1/2 cup per day), or whole grain bread (1 slice per day)
Lean Protein
Amount: 6 oz per day
- Chicken, fish, seafood
- Vegetarian Options: tofu, lentils, beans
MUFA (Monounsaturated Fatty Acid) Snacks
Amount: 2 servings a day
- Nuts, including almonds, brazil, cashews, hazelnuts, macadamia, pecans, pistachios, walnuts (1 oz)
- Avocado (1/4)
- Nut butter such as almond, cashew, or peanut butter (2 TBS)
- Green or black olives (10 jumbo)
- Seeds, including sunflower and pumpkin seeds (1/4 cup)
Additional Day-Off Diet Foods
- Eggs (1 per day)
- 2% Greek yogurt (7 oz per day)
- Fruit (1 piece per day, either alone or in smoothies)
- Heart healthy oil – olive oil or grapeseed oil (2 TBS per day)
- Low sodium chicken or veggie broth
- Low sodium soy sauce
- Vinegars (unlimited)
- All spices (unlimited)
Supplements We Recommend
- Daily Multivitamin: Garden of Life Kind Organics Once Daily, or Vitamineral Green
- Protein Powder for smoothies
- Day Off Support: Probiotics, Oxy-Powder
For more information on the Day-Off Diet weight loss tips: The Day-Off Diet
