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Metabolic Jumpstart Meal Plan Shopping List

Welcome to the ingredient list! A few notes on how to use the information below: 

  • We’ve divided this list by week and added an asterisk by all items that appear in both weeks (this is especially helpful if you’re buying any spices or other pantry items new, so you don’t double up).
  • We’ve added a few brand suggestions for less common items. You’ll see even more product recommendations in our Calibrate Food Finds.
  • Dairy can be omitted from all of the recipes.
  • The Calibrate Metabolic Jumpstart (Meal Plan Guide here) was designed with the idea that you’ll also be snacking. Aim for ~2 snacks per day. In the interest of giving you some freedom, we’ve left snacks off the menu (and this list) so you can pick and choose the Jumpstart-friendly options from our Healthy Snack List, which contains everything from ideas to easy-to-assemble options.

All of these recipes are all extremely forgiving and flexible, so feel free to make substitutions.

  • While each of the recommended oils has its own flavor, if you don’t want to invest in all of them, a good olive oil will do. Coconut oil is a nice bet for sweeter foods, so if you choose two oils only, make this your second. And if you don’t want to invest in one of the cooking sprays, you can always drizzle the pan with the oil you have.
  • The same substitution rule is true for vinegar. A high quality white white wine vinegar can stand in for the more elaborate suggestions here (if you want to get really creative with what you do have, we love this list).
  • You can always substitute dried spices for fresh (the typical rule of thumb is 1 tsp dry for 1 Tbsp fresh), and if you’re missing something completely, you can add a small extra pinch of each of the others.
  • Soy sauce can easily be substituted for coconut aminos or tamari.
  • For chiles, seeds, and nuts, whatever you have on hand will always be fine. For seeds and nuts, try to make a substitution versus just removing so you still get the protein, fiber, and healthy fat.
  • Proteins and produce can always be swapped. If you don’t like something, replace it with something you do (just account for cooking time: the denser the food, the longer it will take). The main idea is that you’re getting the same amount of protein, fat, and fiber (as produce) total.

Week 1

Produce:

  • 1 large head of garlic* 
  • 1 package of celery*
  • 1 package of carrots* 
  • 1 small bunch of scallions / green onions*
  • 1 box / package of Romaine lettuce* 
  • 1 pint of cherry tomatoes* 
  • 1 package of fresh basil* 
  • 1 package of fresh chives
  • 1 package of Arugula lettuce
  • 2-3 baby bok choy
  • 1 red bell pepper*
  • 2 yellow onions*
  • 1 zucchini* 
  • 1 large head of broccoli (or 1 package of frozen broccoli florets)* 
  • 1 large piece of fresh ginger* 
  • 2 avocados* 
  • 1 large box of spinach*
  • 1 large box of kale*
  • 1 sweet potato*
  • 2 Portobello mushrooms
  • 2 red onions*
  • 1 small red chili
  • 1 large cucumber*
  • 1 shallot*
  • 1 squash
  • 1 head of cauliflower*
  • 1 package of frozen cauliflower rice*
  • 2 Serrano chilis
  • 3 lemons*
  • 2 limes*
  • 1 orange
  • 1 package of blueberries (fresh or frozen)*
  • 4 bananas*
  • 2 medjool dates

Refrigerated & Protein Items:

Pantry:

Week 2

Produce: 

  • 3 shallots
  • 1 large head of garlic*
  • 1 red onion
  • 2 medium yellow onions*
  • 1 small bunch green onions/scallions *
  • 1 knob of fresh ginger*
  • 1 bunch of cilantro 
  • 1 container of fresh thyme 
  • 1 container of fresh basil
  • Romaine lettuce*
  • 1 large box of fresh spinach*
  • 1 large bunch of Tuscan kale
  • 1 bag of shredded Brussels sprouts
  • 1 yellow & 1 red bell pepper*
  • 2 pints of cherry tomatoes*
  • 1 beefsteak tomato 
  • 1 cucumber (any size)* 
  • 1 small bunch of asparagus
  • 1 head of cauliflower
  • 1 head of broccoli*
  • 1 package of carrots*
  • 12 ounces of string beans
  • 4 medium zucchinis 
  • 5-6 lemons*
  • 2 limes*
  • Pre-chopped butternut squash (or frozen chopped)
  • 4 avocados*
  • 2 bananas*
  • 1 package of frozen berries (or fresh)*
  • 1 package of frozen peas
  • 1 package of frozen cauliflower rice* 
  • 1 sweet potato
  • 1 bunch of celery

Refrigerated & Protein Items:

  • 1 container of eggs*
  • 4 bone-in, skin-on chicken thighs
  • 2 cod filets (approx. 4 ounces each)
  • 1 serving (approx. 4 ounces) peeled and deveined shrimp, or frozen*
  • ½ pound of ground turkey
  • 1 chicken breast*
  • 2 salmon filets (approx. 4 ounces each)
  • 1 package of smoked salmon
  • Parmigiano cheese
  • Cotija cheese (can also substitute with feta)
  • Feta cheese
  • Plain, full-fat yogurt (substitute no-sugar coconut yogurt for dairy free)
  • Milk (ideally whole) or dairy free milk of choice, unsweetened* 

Pantry: