Day-Off Diet Shopping List

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)