The Total 10 Shopping List

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

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


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


  • 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

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.


Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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