First-shot grocery list
Shop before your first pin. Protein first, soft carbs, ginger, electrolytes.
Stock before first pin
- Greek yogurt or skyr (multi-pack)
- Cottage cheese
- Eggs
- Rotisserie chicken or pre-cooked chicken breast
- Canned tuna or salmon
- Whey (or casein) powder
- High-protein RTD shakes (Fairlife-class)
- Bone broth cartons
- Bananas + one soft fruit
- Oats or cream of rice
- White rice or soft bread
- Frozen steamable vegetables
- Ginger tea / ginger chews
- Electrolyte packets (for low intake days)
- Psyllium husk (start low — ramp with water)
- A daily multivitamin as baseline insurance
Psyllium: start with a half-teaspoon in water and ramp; full label dose on day one can be difficult to tolerate. Pair with the protein calculator and reta recipes on glp3.wiki.