THM Shopping List

smoothie photo

In the THM diet book, Serene Allison and her sister Pearl Barrett have shopping lists available, but they’re not organized the way I would like. I wanted a list organized into weight loss categories and I did not want any foods on those lists that were for weight maintenance rather than weight loss.

So, below is my shopping list, categorized according to general locations in the grocery store and labeled “S” for Satisfying, “E” for Energizing or Refuel, and “FP” for Fuel Pull: (If any foods are in all three categories, I just wrote “ALL.”) Please bear in mind that the labels are important in your diet. Do not eat an E food with an S food, unless you see and S and an E together or the word ALL. As Serene and Pearl say, you might be eating an E meal and accidentally S yourself or vice versa. This can ruin your weight loss efforts for the day. But isn’t it great to finally know why you gain weight or can’t lose it? It’s better than years of not knowing and always wondering what you’re doing wrong. And you can get back on track right away or the very next day!

Dry Goods  Coffee, black – ALLTea – ALLBeans/legumes – E

Sprouted grain bread – E

Nuts and seeds – E, FP

Nut butters – E, FP

Chicken broth – ALL

Brown rice – E

100% fruit jam – E, FP


ProduceLeafy greens – SMushrooms – S

Tomatoes – E

Sweet potatoes – E, FP

All vegetables but potatoes – E

Berries – E, FP

All fruit in moderation but bananas – E

Avocado – FP

Lemons and limes in moderation – ALL

Dairy/DeliCoconut butter – SButter – S

Goat cheese – ALL

Eggs, whole omega 3 – S

Cheese, in moderation – S

Egg whites – S, E

Ricotta cheese – S

Cottage cheese regular – S

Cottage cheese, nonfat – S, E

Yogurt, plain, Greek nonfat – E

Laughing Cow or Weight Watcher’s cheese – ALL

Turkey bacon – ALL

Turkey pepperoni – ALL


Health Foods & BulkDried, unsweet coconut – SWhey protein powder – S

Hemp protein powder – S

Sprouted grain flour – E (optional)

Quinoa – E

Glucommanan powder – ALL

Fat free Reddi Wip – ALL

Glucommanan “Miracle” noodles – ALL

Defatted Peanut Flour – E, FP

Psyllium husk powder – ALL

Bragg’s liquid aminos – ALL

Kelp noodles – ALL

Any of the following sugar free sweeteners: xylitol powder, liquid stevia, stevia powder, Truvia or eyrithritol – ALL*

Almond flour – E, FP

Maca powder – ALL (optional)

Chia seeds – ALL (optional)

Goji berries – ALL (optional)

Vegetable glycerin – ALL (optional)

Canned/BakingPlain almond, hemp or flax milk – ALLCoconut oil – S

Extra virgin olive oil – S

Oil, any healthy – S

Cocoa powder – ALL

Pumpkin, whole canned –E

Cinnamon – ALL

Pumpkin pie spice – ALL

Ginger – ALL

Sea salt – ALL

Pepper – ALL


Grains, Breads, PastasWasa crackers – E, FPDreamfields Pasta – E

Sprouted wraps – E

Sprouted grain bread – E


MeatsAll nitrate- free meats – SGrass fed beef – S

Salmon – S

Chicken breast – ALL

Tilapia – ALL

Lean fish – ALL

CannedCoconut milk, full fat – SCoconut milk, nonfat – E, FP

Coconut cream – S

Tomato sauce – E

100% fruit jam/jelly – E

*I use xylitol or Truvia for sweetener.

I hope this makes understanding the book easier for you.

Please note that I will continue to add to or modify this list if I have forgotten anything or made a mistake somewhere. If anyone notices an error, please let me know so I can rectify it. Thanks!

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