As you would have noticed in your chronotypes specific 3-day diet, I recommend different food at different times for each of us -
whether you are a Lion, Wolf or Bear.

To make it easy for you to eat accordingly, here is a shopping list for you to use - only buy what you need for your specific chronotypes meal plan,
as to minimise food waste and optimise nutrient integrity.

In addition, by clearing out sleep sabotaging food, you more easily stay on your diet - out of sight, out of mind!

To clear out:

• white sugar

• refined sugary treats you usually have for snack time (chocolate/cakes/cookies, I’m looking at you!)

• coffee (or hide it very well)

• pre-workout supplements

• weight loss supplements (typically contain caffeine)

• fatty cuts of meat such as bacon and sausage

• full fat dairy

To buy:

• nuts - especially walnuts, almonds, Brazils and cashews

• nut butter

• seeds – flax, chia, hemp

• soy products – milk, tofu, tempeh, miso

• beans – black, white, red, butter, navy

• pulses – lentils, chickpeas

• whole grains – quinoa, brown rice, oats

• tea – chamomile, passionflower, green (regular and

  decaf), peppermint

• stevia (as an alternative to sugar)

• fruits – bananas, kiwifruits, avocados, tomatoes,

  strawberries, raspberries, blueberries

• vegetables – broccoli, zucchini, asparagus, peas,

  green beans, spinach, kale, sweet potato, mushrooms

• fish – salmon, tuna

• poultry – chicken, turkey

• low-fat dairy – milk, Greek yoghurt, ricotta cheese,

  cottage cheese

• eggs

• plant-based protein powder