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tracy andersons 30 day method list: weeks 3 & 4

Posted Dec 20 2010 5:11pm
For those of you doing, or about to do, or thinking about doing the plan from Tracy Anderson's book, The 30 Day Method ....first of all let me just say, do it!

It will most definitely be a challenge, but one you will be thankful you did when all is said and done.

That being said, there has been a lot of talk about how amazing it would have been had Tracy included a grocery list in the book to make things easier.
Well now.
Tracy is a busy gal and she can't be expected to think of EVERYTHING, after all she did think up how to get us in shape all the WHILE kind of having fun...and that's absolutely enough for me.
As for the rest of those itty bitty details, I've found that's what her facebook page supporters are for.
Two amazing Tracy supporters, Robyn & Emily, took the time for all of us and put in the hard work of making all those lists and I'm MORE than happy to post it here so we can have a one stop shop for all that is needed.
So.  For the first weeks list, go here .
Second weeks list?   Here .
And if you look below, you'll find the last two weeks (minus the spices, herbs, dried fruit and oils from the first two weeks.  Hopefully you still have enough!)
Week 3 {Days 15-21}
Fruit:
Strawberries
Avocados
Limes
Watermelon
Oranges x 5-6
Lemons
Orange Juice
Pears
Honeydew 1/4 cup
Pineapple 1/4 cup
Papaya 1/4 cup
Kiwi 1/4 cup
Blueberries
Mango

Vegetables:
Corn- 3 ears
Red Pepper- 3 peppers
Romaine Hearts x 2c
Beets (1 Cup)
Arugula
Brussels Sprouts
Sweet Potato
Tomatoes
Endive x 2
Red Onion
Escarole
String Beans
Cucumber
Kale (lots)
Onion
Leeks
Asparagus
Celery
Parsnip
Mushrooms
Fennel
Cauliflower
Sugar Snap Peas
Spinach
Broccoli
Swiss Chard

Herbs:
Parsley
Cilantro
Chives
Mint

Protein:
Salmon x 2 portion
Tofu x 2
Lamb Tenderloin (4 oz)
Egg x 1
Turkey (lots, at least 3lbs... for the turkey kale soup)
Canned Tuna (in water)
Shrimps

Other:
Kefir Yogurt
Flax seeds
Kefir
Lowfat feta
Nicioise Olives
Nutmeg
Cinnamon
Hearts of Palm
Almond or Peanut butter
Chickpeas

Week 4 {Days 22-25}
Fruit:
Apples
Lemons
Oranges
Mango

Vegetables:
Spinach
Escarole
Carrots
Celery
Kale
Red Onion
Bell Peppers
Shallots
Tomatoes
Peas (3/4 either edamame, spring peas or snow peas)
Broccoli x 3 heads
Leeks

Herbs:

Parsley
Basil
Cilantro
Chives

Protein:

Eggs
Chicken x 2
Red Snapper
Ground Turkey
Turkey
Salmon

Other:
Garbanzo beans
Stock
Red Beans
Cannelli Beans

© 2010 "Le Musings of Moi"
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