Getting Started Shopping Guide

Here is a shopping guide, organized by grocery store departments, to help you stock your kitchen as you transition to JumpstartMD-friendly foods during your initial weeks. Keep in mind:

• For each week, you’ll need enough food for the equivalent of 70 Protein “boxes” and 28 Carbohydrate “boxes”. This is based on daily allotment of 1 0 Protein boxes and 4 Carbohydrate boxes. If your individual plan allows more boxes, adjust your buying accordingly.
• If you are a vegetarian, refer to the Protein list in the Program Guide for more options.
• Shop the perimeter of the grocery store to find fresh, whole foods.
• This list is suggestive only. Feel free to substitute any preferred fruit and vegetable, dairy from the “Preferred” list or meat item from our food lists in your Program Guide.

• 3-4 small pieces of whole fruit ~ 8 carb boxes
• 1 .5 lbs of berries ~ 5 carb boxes
• Salad makings:
• 2-3 heads of lettuce or equivalent loose greens ~ 6 cups/head (0 boxes)
• 2 medium tomatoes or 1 container cherry tomatoes ~ 2 carb boxes
• 1 large cucumber ~ 2 carb boxes
• 1 bell pepper (green, red or yellow) ~ 2 carb boxes
• 1 small avocado ~ 2 fats servings
• 1 bottle of salad dressing, sugar-free ~ 0 boxes
• Side Vegetables:
• 2 lbs of asparagus (- 30 spears) ~ 2 carb boxes cooked
• 1 lb fresh green beans ~ 3 carb boxes cooked
• 1 /2 lb non-starchy vegetable (yields vary)

You’ll find many delicious protein options in the dairy section. Unless you are a vegetarian, we recommend that 3 or 4 of your daily Protein “boxes” come from dairy products to ensure adequate calcium intake. For the week, you’ll need a combination of dairy products that comprise about 21 to 28 “boxes.” Here’s a suggested list.

• 4 (8 oz) containers of Plain Greek Yogurt, low- or full-fat~ 8 protein boxes
• 1 pint low- or full-fat cottage cheese ~ 8 protein boxes
• 1 bag of string cheese ~ 12 protein boxes
• 1 dozen eggs ~ 12 protein boxes

Except for vegetarians, we recommend that 6 or 7 Protein “boxes” each day come from meats and fish. For the week, you’ll need a combination of meat products that comprise about 42 to 49 “boxes.”

Feel free to choose the meats, poultry or fish that you prefer. Below is a simple buying guide to help you determine quantities of your favorites. (Note: You’ll notice that cooked meat and fish weighs less than it does in its raw form. This is due to a natural loss of moisture with cooking.)

• 1 lb of chicken broiler-fryer ~ 6 oz (6 protein boxes) cooked without bone
• 1 lb of ground meat ~ 12 oz (12 protein boxes) of cooked meat
• 1 lb of meat with minimum bone ~ 9 oz (9 protein boxes) of cooked meat
• 1 lb pork/beef ~ 6 oz (6 protein boxes) of cooked without bone
• 1 lb fish fillets ~ 10 oz (10 protein boxes) of cooked fish
• 1 lb shrimp, frozen in shell ~ 9 oz (9 protein boxes) of cooked shrimp
• 1 lb scallops, shucked ~ 10 oz (1 0 protein boxes) cooked scallops
• 1 lb deli meat, sliced ~ 16 oz (16 protein boxes)

We encourage you to stock up on healthy fats and flavor enhancements to ensure your meals are varied and delicious. Examples include nuts, nut butters, olive oil, butter, coconut flakes, flax seeds, herbs and spices, garlic, ginger and salsa. Consult the full list in your Program Guide for additional ideas.

Your goal is to drink at least 100 ounces of fluid each day, of which 60 ounces or more should be water. We recommend that you limit yourself to one caffeinated beverage per day. Here’s a suggested list.

• Decaffeinated herbal tea and coffee
• Diet seltzer water
• Bouillon or broth
• Non-dairy milk, unsweetened ~ Consult Program Guide for limits
• Milk, whole or low-fat ~ Limit to 8 oz per day and count as 1 Carb box