The Total 10 Shopping List

Use this list to buy food for The Total 10 Rapid Weight-Loss Plan.

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Dr. Oz Explains the Total 10 Shopping List (2:05)

Find everything you need for The Total 10 Rapid Weight-Loss Plan on this shopping list. It's part of the full, downloadable plan available here. Save and print the plan to make grocery shopping a breeze while following the diet.

As a rule of thumb, avoid the middle aisles of the store where you're more likely to find processed foods and foods with refined sugars -- both of which aren't allowed on Total 10. When you're near the dairy section, grab your 2% plain Greek yogurt and eggs and move on to the next part of the store because dairy (except for 1 cup 2% plain Greek yogurt per day) is also eliminated from your diet during the Total 10. If you stick to the guidelines of the plan and regularly consult this shopping list, you'll get the results you want and deserve. 



Weekly Shopping List

  • Whey protein powder or egg white protein powder (if lactose issue)
  • 12 oz. of poultry, fish or eggs
  • 3.5 oz. flaxseed oil (1 tbsp. a day in smoothie)
  • 8 oz. box dried quinoa  (1/2 cup a day)
  • 1 bottle extra virgin olive oil or coconut oil
  • 1 bottle vinegar of your choice 
  • Green tea (or coffee) if desired
  • 4 3-lb. bags of Epsom salts 
  • 1 4-lb. package of Baking soda  
  • Lemons
  • 4 bananas (freeze after buying)
  • 56 oz. frozen berries
  • 2 qt. unsweetened vanilla almond milk or unsweetened coconut milk **depending on smoothie you choose
  • Optional: 7 plain 2% Greek yogurts (6-oz serving size)



Shopping List (Detox Vegetable Broth)

  • 4 large onions 
  • 8 celery stalks 
  • 2 cups cabbage 
  • 8 cloves whole garlic
  • Dried ginger
  • 4 cups of winter squash (for sweetness)
  • 4 cups of root vegetables – pick one: turnips, parsnips or rutabaga
  • 8 cups chopped greens –pick one: kale, parsley, beet greens, collard greens, chard or dandelion
  • Sea salt, to taste


(Or you can use 5 quarts of boxed, low-sodium, organic vegetable broth)

Unlimited Nonstarch Vegetables

  • Artichokes
  • Artichoke hearts
  • Asparagus
  • Bamboo shoots
  • Bean sprouts
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon
  • Eggplant
  • Leeks
  • Lentils
  • Greens (collard, kale, mustard, turnip)
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Squash
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Water chestnuts
  • Watercress
  • Zucchini
  • Cabbage (green, bokchoy, Chinese)
  • Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)



Optional Extras

Snacks

  • hummus
  • pickles
  • a couple handfuls of nuts
  • nut butter (2 tbsp.)
  • 1 apple


More

  • 1/2 cup beans (greens, kidney, garbanzo)
  • canned pumpkin
  • liquid stevia
  • dates
  • cocoa powder


More on Total 10
The Total 10 Rapid Weight-Loss Instructions
Your Guide to the Total 10 Rapid Weight-Loss Plan
Total 10 Breakfast
Total 10 Dinners