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21-Day Gut Reset
Complete Shopping Lists
Your week-by-week guide to nourishing your gut with whole, healing foods
How to Use These Lists
- Shopping lists are organised by phase (weekly)
- Each list covers all meals and snacks for that phase
- Items marked with ★ are staples you'll use across multiple phases — buy in bulk
- Items marked (optional) can be skipped based on preference
- Adjust quantities based on household size (lists are for 1-2 people)
- Frozen fruits and vegetables are perfectly fine and often more affordable
- Check your pantry first — you likely have many of the spices and staples already
Budget Tips
Buy frozen
Berries, spinach, broccoli, edamame, fish — all equally nutritious and much cheaper
Buy tinned fish
Wild sardines and salmon are some of the most nutrient-dense and affordable proteins available
Buy dried legumes
Significantly cheaper than tinned. Cook in batches and freeze
Make your own bone broth
Save bones from roast chicken and other meals. A batch costs almost nothing
Seasonal produce
In-season vegetables are cheaper, fresher, and more nutrient-dense
Herb garden
A small pot of basil, parsley, and mint on your windowsill pays for itself in a week
Bulk bins
Nuts, seeds, grains, and spices are often much cheaper from bulk bins than pre-packaged
Pantry Staples Checklist
Stock up once and you're set for the entire program and beyond
Oils
- Extra-virgin olive oil
- Coconut oil
Vinegars
- Raw apple cider vinegar (with the mother)
- Red wine vinegar (optional)
Nuts & Seeds
- Almonds
- Walnuts
- Pumpkin seeds
- Sunflower seeds
- Hemp seeds
- Chia seeds
- Ground flaxseed
- Sesame seeds
Nut Butters
- Almond butter
- Tahini
Tinned/Jarred
- Coconut milk (full-fat)
- Chickpeas
- Lentils (if not buying dried)
- Sardines
- Wild salmon
- Artichoke hearts
- Olives
- Dijon mustard
- Tamari
Grains
- GF rolled oats
- Brown rice
- Quinoa
- Buckwheat
Dried Legumes
- Lentils
- Chickpeas (optional — tinned is fine)
Spices
- Turmeric
- Cinnamon
- Cumin
- Coriander
- Smoked paprika
- Black pepper
- Dried oregano
- Dried thyme
- Dried rosemary
- Bay leaves
- Sea salt
Sweeteners
- Raw honey
- Maple syrup (optional)
Milks
- Almond milk (unsweetened)
- Coconut water (optional)
Teas
- Green tea
- Chamomile
- Peppermint
- Ginger
Fermented (ongoing)
- Sauerkraut
- Kimchi
- Kefir
- Yoghurt
- Miso paste
- Kombucha
1
Phase 1 Shopping List
Days 1-7• Foundation Week
Proteins
- Chicken breasts (3-4)
- Chicken thighs, bone-in skin-on (4-6)
- Chicken leg quarters (2)
- Wild salmon fillets (2) or 1 tin wild salmon
- Cod fillets (2) or other white fish
- Tinned wild sardines in olive oil (2 tins)
- Tinned mackerel (1 tin)
- Ground turkey (250g)
- Lamb shoulder (300g) or extra chicken
- Eggs (1 dozen)
- Bones for bone broth (beef, chicken, or mixed) — or 2-3 litres pre-made bone broth
Vegetables
- Sweet potatoes (5-6 medium)
- Broccoli (2 large heads)
- Cauliflower (1 head)
- Zucchini (3)
- Carrots (1 large bag)
- Celery (1 bunch)
- Kale (1 large bunch)
- Spinach (2 bags or 1 large container)
- Rocket/arugula (1 bag)
- Mixed greens (1 container)
- Cherry tomatoes (2 punnets)
- Red bell pepper (2)
- Cucumber (2)
- Red onion (3)
- Yellow/white onion (4-5)
- Garlic (2 heads)
- Fresh ginger root (1 large piece)
- Mushrooms, mixed varieties (2 packs)
- Parsnips (3-4)
- Beets (3-4)
- Turnips (2)(optional)
- Snap peas (1 bag)
- Green beans (1 bag)
- Romaine lettuce (1 head)
- Butter lettuce (1 head)
- Red cabbage (1 small)
- Lemons (6)
- Limes (3)
Fruits
- Bananas (4-5)
- Apples (4)
- Pears (2)
- Blueberries — fresh or frozen (2 cups)
- Raspberries — fresh or frozen (1 cup)
- Strawberries — fresh or frozen (1 cup)
- Mixed berries — frozen bag (1)
- Blackberries — fresh or frozen (1 cup)
- Mango — frozen (1 cup)
- Avocados (4-5)
Grains & Legumes
- Gluten-free rolled oats (1 bag)
- Brown rice (1 bag)
- Quinoa (1 bag)
- Buckwheat groats or flour (1 small bag)
- Lentils — green or brown, dried (1 bag)
- GF rice cakes (1 pack)(optional)
- GF oat flour (1 small bag)
Nuts, Seeds & Butters
- Almonds, whole or sliced (1 bag)
- Walnuts (1 bag)
- Pecans (1 small bag)
- Cashews (1 small bag)
- Pumpkin seeds (1 bag)
- Sunflower seeds (1 bag)
- Hemp seeds (1 bag)
- Chia seeds (1 bag)
- Ground flaxseed (1 bag)
- Sesame seeds (1 bag)
- Almond butter (1 jar)
- Sunflower seed butter (1 jar)
- Cashew butter (1 small jar)(optional)
- Tahini (1 jar)
Oils & Condiments
- Extra-virgin olive oil (1 large bottle)
- Coconut oil (1 jar)
- Avocado oil(optional)
- Raw apple cider vinegar "with the mother" (1 bottle)
- Dijon mustard (1 jar)
- Coconut milk, full-fat tinned (4 tins)
- Coconut water (1 litre)(optional)
- Almond milk, unsweetened (1 litre)
- Tamari or GF soy sauce (1 bottle)
- Raw honey (1 small jar)
- Maple syrup(optional)
Herbs, Spices & Teas
- Turmeric, ground
- Cinnamon, ground
- Cumin, ground
- Smoked paprika
- Black pepper
- Coriander, ground
- Dried oregano
- Dried thyme
- Dried rosemary
- Bay leaves
- Fresh dill (1 bunch)
- Fresh parsley (1 bunch)
- Fresh cilantro/coriander (1 bunch)
- Fresh basil (1 bunch)
- Fresh mint (1 bunch)
- Fresh rosemary (1 sprig)
- Fresh thyme (1 sprig)
- Fresh chives (1 bunch)
- Chamomile tea bags
- Peppermint tea bags
- Green tea bags
- Ginger tea (or use fresh ginger)
- Sea salt
2
Phase 2 Shopping List
Days 8-14• Fermentation Week
You'll still have many staples from Phase 1. This list covers what's new or needs restocking.
NEW — Fermented Foods (Essential)
These probiotic-rich foods are the cornerstone of Phase 2. Look for them in the refrigerated section.
- Unpasteurised sauerkraut (1 large jar — refrigerated section)
- Kimchi (1 jar)
- Plain kefir (1 litre)
- Plain yoghurt with live active cultures (500g)
- Miso paste — white or red (1 tub)
- Kombucha, low sugar (2-3 bottles)(optional)
Proteins (Restock as needed)
- Wild salmon fillets (3-4) — fatty fish is a priority this week
- Tinned sardines (2-3 tins)
- Mackerel fillets or tinned (2)
- Chicken thighs (4)
- Cod or white fish fillets (2)
- Eggs (1 dozen)
- Tempeh (1 block)
- Bone broth — restock or make a fresh batch
Vegetables (Restock + New)
- Leeks (4-5) — key prebiotic this phase
- Asparagus (1 bunch)
- Fennel bulb (1)
- Bok choy (2)
- Snap peas (1 bag)
- Broccoli (2 heads)
- Cauliflower (1 head)
- Kale (1 bunch)
- Spinach (2 bags)
- Mixed greens (1 container)
- Rocket (1 bag)
- Red bell pepper (2)
- Zucchini (2)
- Eggplant (1)
- Cherry tomatoes (2 punnets)
- Sun-dried tomatoes (1 small jar)
- Sweet potatoes (3-4)
- Potatoes (6-8 medium) — for resistant starch
- Carrots (restock)
- Celery (restock)
- Red onion (restock)
- Yellow onion (restock)
- Garlic (restock)
- Ginger (restock)
- Artichoke hearts — tinned or jarred (1)
- Edamame — frozen (1 bag)
- Red cabbage (1 small)
- Beets (3-4)
- Lemongrass (2 stalks)(optional)
- Red chilli (2)
Fruits (Restock)
- Mixed berries — frozen (restock)
- Bananas (3-4)
- Apples (3)
- Pears (2)
- Avocados (3-4)
- Mango — frozen (1 cup)
- Lemons (restock)
- Limes (restock)
Grains & Legumes (Restock)
- Brown rice (restock if needed)
- Quinoa (restock if needed)
- Lentils (restock if needed)
- Chickpeas — tinned or dried (2 tins or 1 bag dried)
- Buckwheat flour (restock if needed)
- Hummus (1 tub) or make from chickpeas
New Items
- Dark chocolate, 70%+ cocoa (1 bar — check ingredients: no dairy, no soy lecithin ideally)
- Capers (1 small jar)(optional)
- Pine nuts (1 small bag)(optional)
- Olives, kalamata (1 small jar)(optional)
- Raisins (1 small bag)(optional)
- Sesame oil (1 bottle)
3
Phase 3 Shopping List
Days 15-21• Diversity & Reintroduction Week
By now you're well stocked on staples. This list covers restocks and reintroduction foods.
Fermented Foods (Restock — Variety is Key)
- Sauerkraut (restock)
- Kimchi (restock)
- Kefir (restock — 1 litre)
- Yoghurt (restock)
- Miso paste (should still have plenty)
- Kombucha (3-4 bottles for the week)
- Tempeh (1 block if not leftover)
Reintroduction Foods (Buy Only What You Plan to Test)
These are foods you'll carefully reintroduce to test your tolerance. Only buy what you plan to test.
- Butter or ghee (1 small block) — Day 16 reintroduction
- Quality sourdough bread (1 loaf) — Day 19 reintroduction(optional)
- Any other foods you plan to test post-Day 21
Proteins (Restock)
- Wild salmon (2-3 fillets)
- Tinned sardines (2 tins)
- Cod or white fish (2 fillets)
- Chicken thighs (4)
- Eggs (1 dozen)
- Lamb (300g)(optional)
- Bone broth (restock)
Vegetables (Restock — Push for Maximum Diversity)
Buy varieties you haven't used yet to increase your weekly plant count.
- Brussels sprouts
- Parsnips
- Turnips
- Fennel
- Asparagus
- Bok choy
- Snap peas
- Green beans
- Plus restocks of your Phase 1-2 regulars
Fruits (Restock + Add Variety)
- Mixed berries (restock)
- Try new varieties: blackberries, cherries, pomegranate (if in season)
- Bananas, apples, pears (restock)
- Avocados (restock)
Everything Else
- • Restock any depleted pantry staples, nuts, seeds, oils, teas
- • Fresh herbs — try to have at least 4-5 different fresh herbs this week