DISCIPLINE YOUR DEDICATION

WOMEN’S SHOPPING LIST

LOW CALORIE MENU

DRY
Oat Bran (Raw Measure)
TIP! You will need - 50g/day
Whole Chia Seeds
TIP! You will need - 20g/day
Cheerios
TIP! You will need - 40g/day (*Reminder don’t incl. on rest day)

PROTEIN (Raw measure)

Egg
TIP! You will need - 50g/day
Egg Whites
TIP! You will need - 200g/day
Chicken breast
TIP! You will need - 150g/day
Flounder
TIP! You will need - 200g/day

VEGETABLES (*Frozen or Fresh-Raw Measure)

Green beans
TIP! You will need - 454g/day
Mushrooms
TIP! You will need - 227g/day
Asparagus
TIP! You will need - 454g/day
Bell Peppers
TIP! You will need - 227g/day

FATS
Almonds
TIP! You will need - 15g/day
Extra Virgin Cold Pressed Olive Oil or Coconut Oil
TIP! You will need - 10g/day

FIGHTER DIET SUPPLEMENTS @Fighterdiet.com

FD Whey Protein (chocolate)

TIP! You will need - 60g/day

OTHER SUPPLEMENTS

Fish Oil, softgels

TIP! You will need - 6 softgels/day
MEDIUM CALORIE MENU

DRY
Oat Bran (Raw Measure)
TIP! You will need - 80g/day
Ground Flax Seeds
TIP! You will need - 20g/day
Cheerios
TIP! You will need - 40g/day (*Reminder don’t incl. on rest day)
PROTEIN (Raw measure)

Whole egg
TIP! You will need - 50g/day
Egg whites
TIP! You will need - 240g/day
Chicken Breast
TIP! You will need - 150g/day
Pink Salmon (Canned, drained)
TIP! You will need - 150g/day
VEGETABLES (*Frozen or Fresh-Raw Measure)

Green Beans
TIP! You will need - 400g/day
Butternut Squash
TIP! You will need - 200g/day
Cabbage
TIP! You will need - 454g/day
DAIRY
Greek Nonfat Yogurt
TIP! You will need - 170g/day
FATS
Coconut Oil
TIP! You will need - 14g/day
OTHER
Cinnamon
Stevia (to taste)
Mustard
TIP! You will need - 30g/day
Cocoa Powder
TIP! You will need - 10g/day
Lily’s Chocolate Chips
TIP! You will need - 28g/day
FIGHTER DIET SUPPLEMENTS @Fighterdiet.com

FD Whey Protein (Vanilla)

TIP! You will need - 24g/day
FD Whey Protein (Chocolate)
TIP! You will need - 54g/day
OTHER SUPPLEMENTS

Fish Oil (softgels)

TIP! You will need - 3 softgels/day
HIGH CALORIE MENU
DRY
Oat Bran (Raw Measure)
TIP! You will need - 80g/day

PROTEIN (Raw measure)

Whole egg
TIP! You will need - 100g/day
Egg whites
TIP! You will need - 150g/day
Turkey 93% lean
TIP! You will need - 150g/day
Venison, ground
TIP! You will need - 175g/day

PRODUCE (*Frozen or Fresh-Raw Measure)

Carrots
TIP! You will need - 300g/day
Broccoli
TIP! You will need - 200g/day
Kale
TIP! You will need - 100g/day
Spinach
TIP! You will need - 150g/day
Garlic
TIP! You will need - 1 clove/day
Sweet potato
TIP! You will need - 300g/day
DAIRY
Fat Free Cheese Sticks (Lifetime Cheese brand)
TIP! You will need - 150g/day
Cottage Cheese, 2% fat
TIP! You will need - 300g/day (*Reminder don’t incl. On rest day)
FATS
Walnuts (chopped)
TIP! You will need - 20g/day
Olive Oil, cold-pressed, extra virgin
TIP! You will need - 10g/day

OTHER
Cinnamon to taste
Jelly beans
TIP! You will need - 80g/day (*Reminder don’t incl. On rest day)

FIGHTER DIET SUPPLEMENTS @Fighterdiet.com

FD Whey Protein (Vanilla)
TIP! You will need - 30g/day
FD Whey Protein (Chocolate)
TIP! You will need - 60g/day
OTHER SUPPLEMENTS
Fish Oil (softgels)
TIP! You will need - 3 softgels/day