paleo diet shopping list Nutrition

Paleo Diet Shopping List – Free Supermarket Survival Guide


How To Get Started With Paleo Easy?

Most of us have a love/hate relationship with food shopping. Nothing beats the feeling of having a fully stocked refrigerator and pantry, but nobody wants to spend hours at the store either. If you’re just getting started with the Paleo diet, you may feel even more overwhelmed by the idea of grocery shopping.

You can save yourself plenty of time, money and frustration by doing two simple things: creating a weekly meal plan and a Paleo diet shopping list. My quick guide cuts through the fluff and get’s you started with Paleo easily.

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What Can You Eat on a Paleo Diet?

A lot, actually. So many people are under the impression that the Paleo diet is restrictive, but that couldn’t be further from the truth. There’s more to this diet than just eating meat. Vegetables, fruit, meat, fish, eggs, nuts and seeds of all varieties are all on the menu.

When planning meals and creating shopping lists, it’s often easier to know which foods to avoid. Foods not to put on your Paleo shopping list include:

  • Grains of any kind – including rice and cereal grains.
  • Refined sugar.
  • Dairy.
  • Legumes – including peanuts.
  • Potatoes – Sweet potatoes are okay.
  • Hydrogenated oils.
  • Junk food and soda.
  • Fast food.

Some Paleo dieters also avoid what’s called “pseudograins,” like quinoa, amaranth and buckwheat.

There are so many more foods that you can eat than foods you can’t eat. With so many different ingredients to choose from, you can whip up delicious Paleo meals right in your own kitchen. But before you can do that, you need to get organized by creating a Paleo diet menu and a shopping list.

What Should Be On My Paleo Diet Shopping List?

To keep your diet balanced, you should include foods from each of the categories below in your Paleo diet shopping list. Here’s a breakdown of some of the foods you can include in your Paleo diet grocery list:

Meat & Fish

Beef, lamb, pork, moose, bison, goat, deer, turkey, chicken, salmon, tuna, tilapia, cod, mussels, oysters, lobster, crab, clams, anchovy, etc.

 Vegetables

Tomatoes, peppers, leeks, kale, okra, artichokes, spinach, collard greens, seaweed, arugula, avocados, asparagus, cabbage, carrots, turnips, sweet potatoes, yams, radish, beets, rutabaga, spaghetti squash, mushrooms, onions, etc.

 Fruits

Apples, bananas, pears, peaches, berries, papaya, grapes, coconut, figs, passion fruit, watermelon, nectarines, plums, pineapples, limes, lemons, kiwis, cherries, etc.

 Healthy Fats & Dairy

Chicken eggs, quail eggs, goose eggs, duck eggs, coconut oil, butter, avocado and avocado oil, olive oil, duck fat, lamb fat, lard, tallow, nut butters, nut oils, fatty fish, ghee and coconut milk.

 Herbs & Spices

Garlic, ginger, basil, oregano, thyme, cumin, turmeric, cloves, chilies, black pepper, hot peppers, fennel seeds, paprika, parsley, rosemary, coriander, chives, tarragon, mint, lavender, etc.

 Nuts & Seeds

Sunflower seeds, almonds, pistachios, Brazil nuts, hazelnuts, pecans, walnuts, pine nuts, sesame seeds, pumpkin seeds, chestnuts, cashews, etc.

Planning Meals

Planning your meals every week will save you so much time in the kitchen and in the grocery store. Take the time to sit down once a week and plan out your meals for breakfast, lunch, dinner and snacks. It may be tedious, but you will save money in the grocery store if you walk in there with a plan.

To save even more time in the kitchen, you can plan for leftovers. At our house, we plan to get two meals out of whatever we cook. For example, we may eat beef tenderloin Monday and Tuesday night, chicken breast Wednesday and Thursday, and so on and so forth. This way, we really only have to plan three breakfasts, lunches and dinners.

Once your weekly meal plan is complete, you can create your weekly grocery list.

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Breaking Down Your Paleo Grocery List

Breaking down your list into categories will help you get through the grocery store as quickly as possible and avoid the temptation of strolling through the bakery department or down the snack isle. Here’s an example of an optimized healthy food shopping list:

Meat Produce   Other
Chicken breast Beets Sweet potatoes Eggs
Beef tenderloin Avocadoes Bananas Coconut oil
Salmon Spinach Carrots Almond butter

 

Knowing what to buy and how much of it you need is half the battle. Breaking down your list into categories will get you in and out of the store quickly. It will also prevent you from buying too much or too little food.

Paleo Food Shopping Tips

  • Whenever possible, choose grass-fed or pastured meats. These meats have a much better omega-6 to omega-3 ratio and are free from antibiotics and hormones.
  • When buying eggs, look for pastured, organic eggs. They’re more expensive than “cage free” eggs, but they’re more nutritious.
  • When buying fish, keep in mind that fresh seafood will only keep in the refrigerator for one day, so only buy what you need unless you plan on freezing it.
  • Buying flash frozen fish and seafood is often less expensive and can be just as delicious as fresh.

Should I Stock Up on Staples?

Yes! There are a few items that you should keep in your kitchen at all times:

  • Coconut oil and olive oil
  • Spices: Basil, thyme, garlic, ginger, cinnamon, chili powder, paprika, etc.
  • Cans of coconut milk
  • Balsamic vinegar
  • At least a pound of ground beef
  • At least a pound of frozen vegetables
  • Cans of tomato paste and/or crushed tomatoes
  • Lemons and limes
  • Eggs

Creating a Paleo diet shopping list is simple and easy once you’ve created a meal plan. Making sure that you stay stocked up on the staples and choosing foods from each of the categories above will ensure that your diet is balanced and healthy.

Still need help creating your grocery list? The Paleo Grubs recipe book gives you everything you need, including over 470 excellent Paleo recipes for breakfast, lunch, and dinner. With this guide you will have everything you need to make sure you shop for all the best Paleo foods to keep your diet healthy and clean. This resource is certain to save you the time from making a list of your own because it tells you exactly what to eat with their free meal plan and ingredients lists.

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You Might Also Like: Click here to read my article on how the Paleo Diet can help you lose weight.


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