Try not to be overwhelmed. Switching to a Paleo lifestyle is a journey from learning to cook, to shopping at the local farmers markets/grocery stores, to becoming an enlightened omnivore. I hope you enjoy your Paleo journey and this shopping list helps.
So what do I do first? You will need to go shopping, but before you can do that you need to get rid of all the non Paleo food in your house. This may sound extreme, but if it’s not gone you will only be tempted. I am not saying throw out every ounce of gluten or sugar, I highly recommend you have those special meals from time to time. I try to eat Paleo 80% of the time myself. The important thing is to keep the special meals, well special. You can do this by trying to bake or cook them yourself.
My view: Of course grass fed is optimal. However, it is expensive. I recommend going grass fed on your beef and what you can afford after that. USDA meat is not grass feed, nor does organic meat mean that either. Your best bet is to go to the local farmers market or find a grass farmer to buy from. I personally never go with anything but wild caught on my fish.
Vegetables: Beets, tomatoes, onions, garlic, asparagus, broccoli, cabbage, mushrooms, brussel sprouts, carrots, lettuce, squash, peppers and sweet potatoes.
My view: These are just a few, once again visit your local farmers market or try to grow a few things in a garden or raised bed. If you like sauerkraut or pickles, keep them in stock. I love sauerkraut….homemade is the best! A few vegetables to avoid are potatoes, corn, beans, and peas.
Fruit: Avocados, limes, lemons, watermelon, blackberries and strawberries are some of my favorites.
My view: General rule is limit your fruit intake and focus on berries and melons.
Nuts: Almonds, macadamia, anything raw.
My View: You should never eat more than about a handful or two a day. They make for a great snack, delicious on salads, but they are high in omega-6 fatty acid. Do not eat peanuts!
Herbs and spices: Limitless.
My view: One can never have to many spices. Nothing is better than fresh parsley, mint, basil and rosemary. Nothing could be easier to grow and take little space. Get some pots and get busy growing. I recommend sea salt and pepper you grind.
Fats for cooking: Lard, coconut oil, butter, olive oil.
My view: Yes, lard.
Beverages: Water, coconut water, herbal teas and coffee.
My view: If you don’t have a soda machine, get one. I love my daily fizzed water. Coconut water is great for recovery after a hard workout. I love coffee and I drink it black. Do not put a bunch of cream or sugar in your coffee, buy good quality beans and grind for ultimate freshness. If you like an occasional cocktail try a gluten free beer or a cider, if you’re going to drink liquor drink tequila with some club soda, with a splash or lime and lemon juice. Personally, if I’m going to have a drink I just have a drink of my choice, but these are the general Paleo guidelines.
From the interior of the grocery store:
Coconut milk, olive oil, chicken and beef broth, vinegar (all kinds), tomato paste, canned tomatoes, artichoke hearts, capers, olives, roasted red peppers, almond butter, almond and coconut flour, honey/real maple syrup in moderation and canned fish.
My view: I realize not everyone has access to Trader Joes or Whole Foods, but you do get what you pay for with anything canned, so read the label.
Fish Oil: Carlson’s
My view: I take it, so should you. What about liquid? Without question it is the best.
– Sugar or Artificial Sugar: Equal, Splenda, Stevia powder, pure cane, corn syrup, fructose, molasses, maltodextrin, agave nectar, etc
– No Junk Food: cakes, desserts, cookies, candy, chocolate, pastries, chips, crackers, ice cream, snack foods, etc
– Grains: wheat or corn products, rice, pasta, bread, oatmeal, cereals, etc
– Legumes/Beans: peanuts, peas, soy, tofu, anything that says “bean”, etc
– No Dairy: milk, butter, yogurt, cheese, cream, ½ & ½, etc
– No Processed, Man-Made Stuff
- Shrimp Delight
- Paleo Fried Green Tomatoes