LOW CALORIE DENSITY GROCERY LIST + 30 DAY WEIGHT LOSS CHALLENGE RULES

Here is my personal, simple low calorie density grocery shopping list:
All of these things can be purchased at Wal-Mart if you live in the US or Cananda

Starches:
5 Pound bag of rice (white or brown- brown is slightly healthier, both are fine)
5 or 10 pound bag of russet potatoes
bag of sweet potatoes
big container of old fashioned oats (steel cut is also good)
bag of barley (great in soups)

Frozen Foods:
Big bag of frozen Corn
Big bag of frozen peas
Big bag of frozen broccoli
Big bag of frozen blueberries/ raspberries/mango/pineapple/peaches

Produce:
Big box of dark leafy greens / mixed salad
2 pounds of zucchini
big bag of onions
big bag of carrots
celery
Bell Peppers
Cucumber
Roma tomatoes
Avocado (OPTIONAL - and not to be eaten every day)
Bananas ( I buy 15-20 at a time because I freeze them for smoothies)
Grapes and berries (amazing if you like snacking - put them in a bowl)
Apples
Mangoes
any other fruit you like

Canned Food:
Black Beans
Chickpeas / Garbanzo Beans
Lentils
Cannellini Beans / White Kidney Beans
Can of diced tomatoes (for sweet potato & black bean chili)

Spices:
Garlic Powder
Onion Powder
Paprika
Sea Salt (optional)
Dill Spice
Chili Flakes
Chili Powder
Cinnamon

Other items:
Unsweetened Soy, Almond or Coconut milk
Bottle of Lemon Juice and / or lime juice
Bottle of Apple Cider Vinegar
Bottle of Liquid smoke ( so good if you like a hickory flavor)
Soy / Tamari Sauce
Sriracha (optional - contains some sugar, but used in tiny amount)
nutritional yeast (optional)
no sugar added ketchup
herbal teas: peppermint, bengal spice, apple cinnamon, fruit tea.

FOODS TO AVOID:
All animal products (meat, dairy, eggs, butter, etc.)
ALL OIL and Anything containing added oil
Packaged and processed food: granola bars, protein bars, chips, pretzels, crackers, cookies, candy, popcorn (yes, even popcorn)
Bread including wraps
Chocolate
Ice Cream
Dried fruit like raisins and dried cranberries
Dates
Alcohol
Fruit Juice (smoothies are ok, because they contain the whole fruit)
Pizza
Vegan cheeses, meats and other processed vegan foods.

When in doubt, google "how many calories are in 1 pound of 'X' " - if it's more than 700, it's not low calorie density.

Foods that I personally eat in a limited quantity (avocado and pasta) - borderline calorie density foods. If weight loss is your goal, I would go the 30 days without them.

#lowcaloriedensitychallenge #lowcaloriedensity

To learn more about calorie density and weight loss, I recommend the following books:

Videos I recommend that will teach you more about the science of calorie density ( The key to weight loss without being hungry)

[giselleplantbasedvegan]

Great job and inspiration, Melissa! Thank you. Such good advice. I finally figured out how to make a quick 3-5 minute baked potato. Small to med 3-4 min, large 4-5. I gently stab the potato with the point of a knife, 2 on each side. So much easier than a fork! I lay those right on the glass plate of the microwave. Makes a perfect potato. If your Microwave is like mine it has, ‘Potato’ on the Menu. I found that setting works perfect for a larger potato. Just pick out of Microwave with a fork and you’ll know if it is done or needs a few more seconds. This has been a timesaver! No instant pot or turning on the oven for a single Russet or Sweet potato. I have grown to really appreciate your videos, Melissa. You are quite a young woman, an inspiration to many, even me at 63🌟I’ve been following the starch solution for 1 1/2 months and don’t own a scale. My health and my clothes speaks volumes of this healthy way of eating which is fairly simple for me because I love veggies, always have since I was a kid. Now, for an Italian who use to say that I had Olive Oil flowing through my veins, to have gone 95%+ oil free is amazing and I don’t even crave it but will admit I cautiously drizzled it on a whole wheat whole tomato pizza that I made. I was craving Pizza! But, truly, balsamic vinegar is all I need on my salads with just the right amount of spices. Best wishes everyone. To your health!

[mirandaburt]

Melissa, your 30 day challenge came at the PERFECT time for me! My WFPB diet is the best, and I’ve been eating this way for 3 years. But overindulging on dried mangoes has led to more and more overindulging. I am looking forward to this challenge. I love your videos and your sweet and kind demeanor. It shines brightly through your message. 😘

[shmashers]

I'm so happy your channel got recommended to me, your diet is the easiest one I've seen to follow and it's exactly what I need, I cant wait to start 😁

[SB-]

Thanks Melissa for your help. I've lost 14 pounds since July 22. I am slowly understanding the calorie density thing. I also am trying to do food sequencing too.

[moscafroglover]

Thank you for this vid and the grocery list! Super helpful 🌻

[stacycross]

Thank you for this, Melissa! I routinely already eat this way, but have struggled for YEARS with “falling off the wagon” and binge eating. BUT - I still believe in myself! I can and will do this! Thanks for issuing this challenge. I’m excited to get started and to get into a “deep groove” (as Dr Lisle says) of eating the way I ultimately want to eat forever! ❤️

[MermaidWhispers]

Yes! Thank you I’ll be taking this to the store with me 💖

[fitwolfmaui]

I’m in! I have been eating mostly plant foods but excited to commit to plant based and no drinkingchallenge. I am excited to feel my best and do it together😊

[RoorenUrNite]

Hey Melissa! Love your new challenge. I think it'd be a great idea to do a video like halfway through to talk about those really hard days where we may be struggling to eat healthy, to keep us motivated!

[SFM]

Melissa, I've been watching your videos for a while, but this is my first time commenting. My apologies, this a long comment, but worth it. It is SO WONDERFUL that you reply to every comment or question someone leaves!! Thank you so much for that, as well as everything else you are sharing, showing and willing to help anyone interested in this way of eating to get leaner and healthy! I've been Plant- Based for close to 3 yrs, but would like to lose 25-35 lbs. I've started eating this way ( I call it "fine- tuning" my plant-based eating by cutting out oil & processed vegan foods) for 6 wks. No weight loss yet, but can see really tiny changes. I know the body has to understand, and process what's happening until real results show on the outside, so I'll just continue onward, keep it simple, while being patient with my body rewarding me with all of my efforts. Like you said..."look at it like an experiment for a few months, and keep it simple", which is what I'm doing.😊
You are greatly appreciated!
Sharon

[mjkarmanska]

Thanks from across the pond in the UK, really like how you explain everything, simples 🙏🧘‍♀️😁

[marceali]

Hey Melissa you need an award, the best explanation.. great video. I love all the information you’re sharing.. love you so much sweetheart 🙏🏻💚🙃🍀🍍🎈☘️🌈🌿

[marumariful]

Thank you Melissa! You’re the best!! 😃👌🏼 you could easily made money from this but you kept it free! Beautiful person both on the inside and on the outside!! ❤️ I’m in.. 30 days and forever!!

[Pattiesd]

So excited to get started!! Thank you for posting this challenge!!

[juliewaller]

I am going to do this challenge, can’t wait, very excited!! 😀

[KayDBurgundy]

I have another 30lbs I like to lose and this method helped me lose 68 lbs in 4 months! I’m excited to document my progress and upload it to my channel! Starting this Tomorrow 10/16 :).

[irinapopescu]

Hi Melissa! Just discovered your channel recently. Love your content. I am plant based for 3 years but go off the wagon often, because I find social life is an impediment for my eating habits. I live in Romania - being plant based here is still considered weird and I struggle with this when I am around my family and friends. Do you have any tips on how to handle the social aspect of this? Or any videos or materials about this topic? Thank you and congrats for your work! ❤️

[tashaguerrta]

What kind of supplements should I be taking???

[drsalka]

Hi Melissa! I havent found the Mastering your environment video in the description box (maybe you have forgotten to link it?). I also want to ask if you still use the Filmora editing software as you recommended years ago? Thank you for making a lot of things accessible and seem attainable 🙏🏼🖤😘

[LauraCastillejos]

So looking forward to this! Thanks for the video Melissa!
btw your hair is looking amazing! Please consider doing a hair tutorial ☺️