Before you go shopping, rid your home of the following:

White foods:
White bread, white rice (with exception of white basmati rice), white pastas, skinless white potatoes, etc.  These processed carbohydrates sources lead to insulin burnout, and is one of the main culprits of obesity on America.
Most have great natural alternatives….

Trans Fats:
These man made fats lower good cholesterol (HDL) and raise bad cholesterol (LDL), leading to increased risk of heart disease, stroke and Diabetes.  Simply stated – they will kill you.

Corn Oil:
It’s not the worst oil you could cook with.  But it’s not the best, either.  IN terms of good fats, bad fats, and flavor, olive wins…

Energy Drinks:
True Red Bull and its like must go.  They can jump start your metabolism, but they’ve also been linked to cardiovascular problems, and some brands have been banned in other countries.  Also, a recent Australian study suggests they can increase risk of blood clots, heart attacks, and stroke.

Artificial sweeteners:
Ongoing medical debate over the carcinogenicity of these products means the jury’s still out.  In other words: The experts can’t tell you for sure these products won’t give you cancer.  Use agave nectar instead.

Oils:  How to apply what you know about good and bad fats to cooking oil. 

Buy only these four:

Ghee: The queen of fats according to ayurveda.  Clarified butter can be used for breads, baking and sautéing.  Delicious on rice/quinoa or any other grain and on steamed vegetables.

Extra virgin olive oil:  For salads, breads, cooking.

Sunflower oil: for baking

Grapeseed oil: for stir-frying.

An average (170 lbs) active guy needs around 2,500 calories per day.  One way to guarantee you’ll get that (and develop a few new recipes in the process) is buy everything on this list on Sunday.  Eat it all by Saturday- without “supplemental” buffets or benders- and you are good.

3 five-ounce tilapia or salmon fillets
3 five-ounce boneless skinless chicken breasts
3 five-ounce rib eye steaks
2 boneless skinless chicken thighs
26 ounce jar marinara sauce
½ gallon milk or rice milk
¼ pound turkey sausage
½ pound turkey breast
½ pound goat Gouda or cheddar cheese
Six-ounce box risotto
Six-ounce box wild rice
1-pound quinoa or any other whole grain (millet, buckwheat, amaranth, brown rice)
½ pound broccoli florets
1-pound green beans
2 sweet potatoes
1 head garlic
2 bunches scallions
2 bunches scallions
2 fresh tomatoes
1 head romaine lettuce
1 cucumber
1-pound carrots
1 green pepper
1 cantaloupe
1-pound grapes
1-pint blueberries
4 apples
4 oranges
6 bananas
½ pound lightly salted roasted almonds
½ gallon apple juice
1 loaf seven grain bread
1-pint chicken broth
1-pound whole wheat or brown rice pasta
1 box kashi go-lean crunch cereal
1 dozen organic large brown eggs
1-quart low fat vanilla yogurt
1-2 bottles red wine

(Adapted from Outside magazine November 2008)