This Essential System 20 Shopping List Has Every Oz-Approved Food

Here's a full list of everything to shop for, so you're ready for System 20.

System 20 is made up of multiple lifestyle changes, but one of the most important aspects of following the plan correctly is the food that you put into your body. You don't necessarily have to limit the amount of food you eat, but you should choose System 20-approved meals and snacks and eat them within the intermittent fasting window. This System 20 shopping list will help you make sure that you're never questioning what you can and can't have. Print it out and keep a copy in your everyday bag and on your fridge, so you can pick up exactly what you need each time you hit the store.

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Of course, System 20 goes beyond just weight loss. If followed correctly, this plan will help:

  • Reduce your waist to under 35 inches
  • Lower your blood sugar
  • Lower your blood pressure
  • Lower your cholesterol
  • Lower your RealAge by 2 years

The snack list is divided into seven categories: dairy, fruits, proteins, beans, nuts and seeds, vegetables, and bonus foods. Of course fruits and vegetables made it on the list: Dr. Oz is constantly sharing how important it is to up your intake of these nutrient-rich foods. The truly surprising part of this list is all the bonus foods you get to eat. Being able to eat foods like flaxseed crackers, cheese chips, hummus, and guacamole will help make you feel like you're not restricting yourself. There's something here for every craving: from crunchy to creamy, sweet to savory.

This shopping list encompasses all the foods that are System 20-approved, including foods to build your lunch and dinner⁠— beans, greens, and protein bowls ⁠— and snacks you're allowed to have in between meals (as long as you're eating between 11 am and 7 pm). Tune in to The Dr. Oz Show on Jan. 6, 2019 to see the full System 20 plan revealed. It includes a morning routine, a plan for better sleep and reduced stress, a workout plan, and more guidelines on what and how to eat.


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Have you ever gotten to the last little bit of a vegetable or fruit and thought they only thing left to do was toss it? Or maybe you didn't get to one before it looked like it should be thrown out? Well there's no need to create more food waste! Here are two foods you can regrow right at home instead of throwing out.

Leftover Ginger

  1. Fill a bowl or cup with water and place your bit of ginger root inside.
  2. After a few weeks, watch for little sprouts to form.
  3. At this point, transfer the ginger to some potted soil. Give it plenty of space and moisture.
  4. After a few weeks, harvest your new ginger root!

Sprouted Potato

  1. Note where the sprouts (or eyes) are on the potato. Cut it in half so there are sprouts on both halves.
  2. Let the halves dry out overnight on a paper towel.
  3. Plant the dried potato halves in soil, cut side down.
  4. Small potatoes will be ready to harvest in about 10 weeks, while larger potatoes will be ready in about three to four months.

There's no need for food waste here when you know the tips and tricks to use up all your food at home. And click here to see which foods you can keep past the Sell By date!