Total Ingredient Shopping List for Health, Performance & Muscle Building

Updated: Jul 17

Shopping List For High Performance, Health & Muscle Building

Corey Boutwell

Purpose

  • To educate you on what is good for you

  • To help you make better food choices

  • To be specific on your food choices

  • To prevent food wastage and save money

  • To give you a list of elite ingredients for health, performance and building muscle

Note*

This shopping list is a list I have found that works for me, it is not recommended for everyone. However, if you are someone that wants to improve your health, decrease your inflammation, live longer and also want to spend less on shopping, this list will be perfect for you.


Try using this shopping list and only food in this shopping list for a few weeks and let me know how you go (boutcore@gmail.com).


This shopping list supports a high fat low carb diet with a focus on the benefits and importance of Omega 3's. Enjoy.





Omega 3’s


As part of how you’re going to eat on this diet, I have found omega 3’s are the most important and effective for all results.


There is a genius is simplicity and being mindful of the little things and omega 3’s are it.


Below is a list of primary and secondary omega 3 sources. They will make up the bulk of your diet every single day.


If you take one thing from this diet, take the habit of eating omega 3 foods every day for almost every meal.


Omega 3’s are essential for the human brain to work properly. Without a really high level of omega 3’s in our diet our brain starts to age and impairs brain function. Even just having lower levels does this. The brain is made up of 60-70% fat, hence why we need so much.


Omega 3’s are also extremely high in anti-inflammatories and removing toxins from the body.


Inflammation is necessary for building muscle initially but prolonged inflammation can prevent the muscle from healing properly causing toxins to build up.


Omega 3’s can help flush the system and bring the right nutrients to the areas needed to heal them as best as possible.


What is the most important thing when building muscle? Allowing the muscle to heal and recover properly.


A brain that is lacking in omega 3’s and is not working properly will not heal the body as best as possible and due to a lack of omega 3’s the muscles inflammation and toxin removal process also declines.


To build muscle, be healthy, recover like a champ and perform above expectations, get your omega 3’s in.


Essential: Start YOUR morning with an Omega 3 rich meal

To get in as many omega 3’s as you can, your first meal every single day should be rich in omega 3’s. For maximum performance try to include one of these options in every meal.

Here are the sources:


Primary


Salmon

Omega 3’s, essential fats and protein, potassium, selenium, tastes amazing


Sardines

Omega 3, super-rich in vitamins, minerals, calcium and protein


Chia Seeds

Rich in manganese, selenium, magnesium, and a few other nutrients


Mackerel

Highest in Omega 3’s, incredibly rich in vitamins and selenium


Walnuts

High in Omega 3’s, copper, manganese and vitamin E


Secondary


Duck eggs - Or Omega 3 Eggs

Duck eggs are far superior to chicken eggs, higher in vitamin D, Omega 3, protein, other healthy fats, vitamins and minerals. They are also more easily farmed and ethical.


Avocado

Essential fats, fibre, B vitamins, makes you feel full, potassium, folate, energy, helps lower cholesterol.


Olive Oil - Fresh Cold Pressed

HUGE anti-inflammatory product, rich in the best quality fats, HUGE amounts of antioxidants and superfood. High in Omega 3's, especially in DHA which has epic brain healing and performance effects. Olive oil goes off in a couple of months *must be cold pressed and fresh the rest of the stuff you get in supermarkets may taste fine but may be rancid.


Barramundi (and other white fish)

Low in overall fats but high in omega 3, easily digestible, very high in protein, tastes amazing, local, vitamin D, very low in harmful chemicals.


Kangaroo

Extremely lean, all wild-caught and sustainable, local produce, high in protein, excellent omega 3 ratio, high in iron, boosts the immune system, high in vitamin B, high in minerals.


Grass-Fed Butter

Omega 3’s, good source of CLA, supports heart health, boosts weight loss, protects and improves eyesight, tastes amazing.


Grass Fed Steak

High quality protein, high in vitamin E’s, A’s and B’s, iron and zinc, high in creatine and has a better fat profile than grain fed, higher in Omega 3’s.


Vegetables - Nutrients

Avocado

Essential fats, fibre, B vitamins, makes you feel full, potassium, folate, energy, lower cholesterol, delicious.


Broccolini

High beta - carotene, promotes vitamin A in the body, anti-cancer and high in antioxidants.


Purple Cabbage

So nutrient-dense, extreme vitamin C, powerful plant compounds, fights inflammation, heart health (anthocyanin), healthy bones > vitamin K, calcium manganese and zinc, anti-cancer properties and cost-effective.


Brussel Sprouts

High in fibre, antioxidants, so nutrient-dense > extremely high in vitamin C and K, ALA Omega 3’s, reduce inflammation, mixes great in stir-frys.


Green Beans

Heart-healthy, low fibre, lower LDL cholesterol, low sodium, low FODMAP (gas producing), contain protein, high in vitamins, high in calcium, iron, potassium and manganese.


Celery

Rich in nutrients, health aids digestion, vitamin A, K and potassium-rich, antioxidant-rich, reduce inflammation, low GI, alkalizing effect. Celery is also easy to grow. (Link in references)


Cos Lettuce

Vitamin C, A, K, folate and beta carotene-rich, high in magnesium, potassium and calcium.


Cucumber

It contains antioxidants, it promotes hydration, it may aid in weight loss, it may lower blood sugar, and it could promote regularity, easy to add to your diet.


Coriander

Lowers blood sugar, micronutrients, immune-boosting, anticancer, anti-inflammatory, neuroprotective effects, lowers bad and increases good cholesterol, aids with bloating and digestion, antimicrobial effects that may help fight foodborne illnesses.


Zucchini

Rich in a broad range of nutrients, high in antioxidants, good digestion, reduce blood sugar, heart health, good for vision and weight loss.


Asparagus

Nutrient rich, antioxidants, improve digestion, weight loss, brain booster, natural diuretic.


Parsley

Stacked with nutrients extremely high in Vitamin K (30g = 547% daily intake) and Vitamin A (30g = 108% daily intake), many powerful antioxidants, bone health, lutein, zeaxanthin, and beta carotene, plant compounds that protect eye health, rich in B vitamins, high in antibacterial properties.


Spinach

Excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health. Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin, reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.


Cauliflower

Anti-inflammatory, antiviral, and antibacterial effects, 100 grams of cauliflower in one serving, 92 grams are water, good for hydration, one serving of cauliflower has 100% of the daily recommended amount of vitamin C and quarter of your daily vitamin K, high in fiber and B-vitamins, digestion, memory, bone health and circulation.


Fennel

Highly nutritious, All parts of the fennel plant are rich in powerful antioxidants like chlorogenic acid, limonene, and quercetin, good for appetite, heart health, improve mental health, relieve menopausal symptoms and reduce inflammation.


Mushrooms

Contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.


Bok Choy

Contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. Unlike most other fruits and vegetables, bok choy contains the mineral selenium.


Olives

Full of good fat - oleic acid, good source of vitamin E, iron, copper, and calcium,rich in antioxidants, including oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin, lower cholesterol and blood pressure.




Meat & Protein


Organ meat (brain, heart, liver, tongue)

INCREDIBLY NUTRITIOUS - Most organ meats are more nutrient-dense than muscle meat. Rich in B-vitamins, such as vitamin B12 and folate. Rich in minerals, including iron, magnesium, selenium and zinc, and important fat-soluble vitamins like vitamins A, D, E and K. Better iron absorption and helping control appetite and retain muscle mass. Also, these parts of an animal are often cheaper to buy and can help reduce food waste.


Grass - Fed Beef

Antioxidants such as vitamin E, high amounts of omega–3 fatty acids, less unhealthy fats, lower amounts of bad cholesterol (known as LDL cholesterol) a marker of cardiovascular disease, fewer calories, antioxidant, fights cancer, decreases the risk of heart disease, full of electrolytes. High in vitamin K2, omega-3s and CLA, high source of vitamin A, . Beta carotene, vitamin K2, higher in unsaturated fatty acids, 500% more CLA per serving than regular butter.


Lamb

High-quality protein is the main nutritional component of lamb. Varying amounts of fat — mostly saturated fat but also small amounts of CLA. Lamb is a rich source of many vitamins and minerals, including vitamin B12, iron, and zinc. Growth and maintenance of muscle mass and improve muscle function, stamina, exercise performance and a rich source of iron.


Salmon

Omega 3’s, essential fats and protein, potassium, selenium, tastes amazing.


Barramundi

Low in overall fats but high in omega 3, easily digestible, very high in protein, tastes amazing, local, vitamin D, very low in harmful chemicals.


Kangaroo

Extremely lean, all wild-caught and sustainable, local produce, high in protein, excellent omega 3 ratio, high in iron, boosts the immune system, high in vitamin B, high in minerals.


Turkey (free range)

Turkey is rich in protein and an excellent source of many vitamins and minerals, especially B vitamins.


Omega 3 Eggs - including duck eggs

High proteins, amazing amino profile, high in vitamins and selenium, good cholesterol, high in choline, high in Lutein and Zeaxanthin > Antioxidants, HUGE benefits for eye health, high in Omega 3’s.


Fats - Energy, Healing & Brain Foods


Macadamias

Macadamia nuts are rich in vitamins, minerals, and fiber, yet low in carbs and sugar. What’s more, they boast healthy monounsaturated fats, loaded with flavonoids and tocotrienols, antioxidants that safeguard your body against cellular damage and disease, weight loss, heart health, gut health.


Cashews

Anti-cancer, improves bone and joint health, relaxes nerves, healthy skin and hair, helps with weight loss, prevents diabetes, nutrient-dense.


Pecans

Pecans contain a variety of beneficial nutrients. They are also packed with antioxidants and may help lower “bad” LDL cholesterol.


Walnuts

Antioxidant rich, high in Omega 3’s, decrease inflammation, nourishes your gut and the bacteria in it, high in polyphenols, supports blood pressure, anti aging, supports male reproductive health, improves blood fats, easy to add into the diet.


Coconut / Almond milk

Coconut milk: Nutrient-dense especially manganese and selenium, saturated fats, great for weight loss and metabolism, MCT oils, good cholesterol, reduces inflammation.

Almond Milk: Low in calories, low in sugar, tastes amazing, high in vitamin E and Calcium, high in potassium and often enriched with vitamin D.


Eggs - including duck eggs

High proteins, amazing amino profile, high in vitamins and selenium, good cholesterol, high in choline, high in Lutein and Zeaxanthin > Antioxidants, HUGE benefits for eye health, high in Omega 3’s


Ghee

Ghee is all-natural, reduces your exposure to cancer-causing agents, contains cancer-fighting CLA, helps moisturize dry skin and hair, has anti-inflammatory properties and can be cooked at high temperatures without oxidising.


MCT & Coconut Oil

MCT oil may support weight loss by increasing fullness, fat loss, energy-burning, ketone production and by improving your gut environment. MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones to fuel your brain. MCT oil can increase fat burning and reduce the need for carbs during exercise. MCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects.


Avocado

Essential fats, fibre, B vitamins, makes you feel full, potassium, folate, energy, lower cholesterol.


Chia Seeds

Rich in manganese, selenium, magnesium, and a few other nutrients.


Grass-Fed Butter

Omega 3’s, good source of CLA, supports heart health, boosts weight loss, protects and improves eyesight, tastes amazing.


Olive Oil - Fresh Cold Pressed

Olive oil goes off in a couple of months, HUGE anti-inflammatory, rich in the best quality fats, HUGE amounts of antioxidants, superfood *must be cold pressed and fresh the rest of the stuff you get in supermarkets may taste fine but it's rancid.


Almond Butter

High in antioxidants, High in magnesium, low GI, high in vitamin E, prevents oxidation of LDL cholesterol, lowers cholesterol, makes you feel less hungry, tastes amazing, high in protein, healthy skin and healthy guts.


Goats Cheese

Goat cheese is a good source of protein, healthy fats, vitamins and minerals. The fatty acids found in goat’s milk have antibacterial qualities and may help increase satiety. Certain types of goat cheese, contain probiotics, Goat cheese has less lactose and significantly less A1 casein than cow’s milk, and is higher in A2. It's a better choice for those intolerant to dairy products made from cow’s milk.


Grass fed - Pasteurized Cheese and cream

Milk fat is an important source in the human diet of bioactive fatty acid conjugated linoleic acid (CLA), which is claimed to exhibit a number of health benefits such as anticarcinogenic, antiatherogenic, immunomodulating and antiobesity effects, and during the past two decades, CLA has been much debated.

CLA is not the only fat-related benefit provided by grass-fed cheese. Greater levels of omega-3 fats, less palmitic acid (a long chain saturated fat), and a better ratio of omega-6 to omega-3 fats are additional benefits by grass-fed cheese.


Coconut Cream

Heart health, boosts immune system, high in potassium, good for your guts and good cholesterol


Greek Yoghurt

Calcium, protein, probiotics, iodine, vitamin B-12, bone health, reduce appetite, metabolism, gut health, mental health, muscle health, lowers blood pressure.


Dark Chocolate 85% +

40 Times the antioxidants of blueberries, highest plant source of iron, full of magnesium, more calcium than cow's milk, natural mood booster and anti-depressant.


Bone Broth

High in antioxidants, High in magnesium, low GI, high in vitamin E, prevents oxidation of LDL cholesterol, lowers cholesterol, makes you feel less hungry, tastes amazing, high in protein, healthy skin and healthy guts.


Almond Flour - or Hemp flour

Almond flour (great bang for your buck), gluten-free, high in protein, rich in manganese, vitamin E, low saturated fats, low carb and high fibre, tastes great.

Hemp flour: high in omega 3’s, dietary fibre, high in vitamins and minerals, fresh aroma, very high in protein, vitamin E and mineral-dense, essential fatty acids, great for PMS and menopause symptoms, aid in digestion, essential aminos, very little fibre.

Carbohydrates - Restore Muscle Power


Banana

Fantastic to make pancakes with almond/coconut flour and a duck egg. Essential nutrients that aid in digestion, heart health and weight loss, so nutrient-dense, good for blood sugar levels, powerful antioxidants, unripe bananas improve insulin sensitivity, good energy.


Berries

High in antioxidants, good for blood sugar and insulin response, high in fiber, nutrient dense, fights inflammation, good for skin and cholesterol, anti cancer and artery health.


Sourdough - Dark Rye Sourdough - If you’re Tolerant

More nutritious than other breads, especially high in folate and selenium, easier to digest, contains lower amounts of gluten and its prebiotic- and probiotic-like properties may help improve digestion, less likely to spike your blood sugar levels, which makes it an option for those monitoring their blood sugar. In the long slow fermentation that produces sourdough bread, important nutrients such as iron, zinc and magnesium, antioxidants, folic acid and other B vitamins become easier for our bodies to absorb.


Pineapple

Loaded with nutrients, vitamins and minerals, disease fighting antioxidants, bromelain, a group of digestive enzymes that breaks down proteins, compounds that reduce oxidative stress and inflammation, anti-inflammatory properties that may boost the immune system, aids in recovery.


Kiwi Fruit

Helps asthma, digestion, boosts the immune system, manages blood pressure, vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber and bromelain.


Manuka Honey

Wound healing, oral health, prevent gastric ulcers, improves digestion, extremely impressive amino acid profile, long shelf life, improve recovery, high in vitamins and minerals, restores glycogen, goes with everything and tastes amazing (good with almond flour, hemp flour and banana pancakes).


Sweet Potato

Highly nutritious and delicious, promotes gut health, increases brain function, immune system, good quality carbohydrates, vitamin A.


Butternut Pumpkin

Low in carb and you get so much out of it, so filling, high in fibre, vitamin E, thiamin, niacin, vitamin B 6, manganese, so high in potassium.


Basmati Rice

Gluten-free, low fat, essential amino acids, folic acid, low sodium, no cholesterol.


Chickpeas & Besan Flour if tolerant

Nutrient, vitamin and mineral dense, high in protein, helps appetite, moderate calories, support blood sugar control and digestion, fights against chronic diseases.


White Beans - If tolerant

Excellent protein source, so high in fiber, provides stable energy, reduces cancer risk

aids blood flow, more Iron, assists cognitive ability,vitamin K, molybdenum, phosphorous, calcium, copper, manganese, potassium and all their related health benefits. The beans give you all of these for very little calories.


Oats - (steel cut preferred) If tolerant

Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals, contain many powerful antioxidants, high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness, er the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation, may improve insulin sensitivity and help lower blood sugar levels,slows down the emptying of the stomach and increasing production of the satiety hormone, helps treat dry and itchy skin.

Essential Ingredients - Highly Used & Packed With Nutrients


Organic Cacao Powder

40 Times the antioxidants of blueberries, raw organic cacao has over 40 times the antioxidants of blueberries, highest plant-based source of iron, full of magnesium, more calcium than cow's milk, natural mood elevator and antidepressant.


Organic Ceylon Cinnamon

Contains anti-inflammatory, antioxidant, and antimicrobial effects. Ceylon cinnamon stimulates insulin-like activity. It reduces insulin resistance in the body. This helps glucose metabolize in the liver and is a treatment in insulin therapy.


Lemon & Lime

Antioxidant, anti-inflammatory, antibacterial properties, high in vitamin C and aids in digestion. Protein enzymes and as a marinade prevents the meat from oxidising when cooked on higher temperatures.


Grapefruit

A significant amount of fiber, vitamins, minerals and high in powerful antioxidants, boost the immune system, reduce appetite, aids in digestion greatly, reduce insulin resistance, hydrating.


Celtic Salt

So mineral-dense and well balanced, lower in sodium to other salts, higher in iron, calcium, potassium, magnesium etc. Great alkaline PH levels. Great for hydration and cleanses mucus, supports digestion, increases energy, prevents muscle cramps, regulate blood pressure, helps regulate sleep, aids in healing.




Herbs - Superhuman Foods

Turmeric

Turmeric may be the most effective nutritional supplement in existence. It’s a powerful anti-inflammatory and has such powerful antioxidant properties. It neutralizes free radicals on its own but also stimulates your body's own antioxidant enzymes, boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain. Fights depression, cleanses guts and liver and fights aging.


Coriander

Lowers blood sugar, micronutrients, immune-boosting, anticancer, anti-inflammatory, neuroprotective effects, lowers bad and increases good cholesterol, aids with bloating and digestion, antimicrobial effects that may help fight foodborne illnesses.


Chilli

Vitamin C, B6, K1, Potassium, Copper, A, large amounts of bioactive plant compounds, antioxidant carotenoids and antioxidant sinapinic acid, pain relief, weight loss.


Parsley

Stacked with nutrients extremely high in Vitamin K (30g = 547% daily intake) and Vitamin A (30g = 108% daily intake), many powerful antioxidants, bone health, lutein, zeaxanthin, and beta carotene, plant compounds that protect eye health, rich in B vitamins, high in antibacterial properties.


Ginger

High in gingerol, a substance with very powerful anti-inflammatory and antioxidant properties, reduces muscle pain and muscle soreness, drastically lowers blood sugar levels, speeds up emptying the stomach and great for digestion, improves menstrual pain, lowers bad cholesterol and blood triglyceride levels, improves brain function and aging damage to the brain, fights infections.


Oregano

Significantly high in antioxidants, bacteria fighting, reduce infections and cancer growth, reduce inflammation, vitamin K, manganese, iron, vitamin E, tryptophan, calcium.


Basil

High in Vitamin A, C, Calcium, zinc, iron, chlorophyl. Increases endurance, improves metabolism, lowers stress in loud environments, helps with sexual problems, sleep problems, forgetfulness and exhaustion. The herb is antibacterial, antiviral, anti fungal, anti-inflammatory and analgesic (painkiller).Lowers blood sugar, cholesterol and protects your stomach

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Eat these ingredients, learn why they are good for you and see how they make you feel.


I’m confident that if you eat only these ingredients the quality of your life will change.

Tailor your food and eating schedule to achieve your goals with these ingredients.


Let me know how you go on google hangouts or email: boutcore@gmail.com


Instagram: https://www.instagram.com/coreyboutwell/


Big Love

Corey Boutwell


References


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