Paleo at the Grocery Store

Grocery List (Paleo style)

 

PALEO FOOD LIST

Produce Department

  • Choose organic when/if possible and if your bank account allows.
  • Stock up on what’s on sale – many vegetables can be frozen for later use!
  • Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.
  • Fill your cart with color!

Vegetables
Get Lots!!

  • Great choices include: Kale, endive, collard greens, spinach, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado… (Avoid the nightshades if you have autoimmune issues.)

Fruit
Fruit is best utilized post workout for carb intake, but if you get a sweet tooth and are tempted to reach for some candy grab an apple instead. I also LOVE juicing fruits into my “green” drinks in the morning to help with the grassy taste of kale, spinach, and beets.

  • Great choices include: Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, bananas, grapes, pineapple,

Meat Department
Go for grass-fed meat, wild caught fish, and free range poultry if it’s available and within your budget. If choosing farm raised meats opt for leaner cuts, if grass-fed the fat is good!! If in Guelph try Paisley Fine foods. Kitchener try Fiddleheads.

Meat

  • Beef, bison, venison, wild game, pork – they’re all good! Sirloin, tenderloin, flank, and strip steaks are the leanest choices.
  • Poultry – When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets! There are also many
  • ‘natural’ sausage options available in large supermarkets – chicken apple sausage is wonderful!!

Fish & Seafood

  • -Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department

  • Don’t spend too much time here!! Look for the eggs. Omega-3 fortified eggs from free-range chickens are the optimal choice! Just Eggs whites also help.

Aisles
Many times this is where people get in trouble! So many pretty packages with pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!

  • Next stop – oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
  • Coconut milk (the kind in a can with no sugar added), in post workout smoothies, and as an alternative to creamer if you’re a coffee drinker. Get some!
  • Nuts and nut butters are also good to have around for quick snacks and in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients. Also, purchase unsalted nuts.
  • Almond milk – unsweetened flavours are best

Adapted from : http://cavemanstrong.com/food/grocery-list-paleo-style/

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