Paleo Shopping List

Paleo Shopping List

A Paleo diet should be high in fat, moderate in animal protein and low to moderate in carbohydrates, fruits, and nuts. Calorie counting is not encouraged and neither is portion control. Eat generous amounts of saturated fats (coconut oil, butter, clarified butter or ghee), animal protein including red meat, eggs, poultry, pork, wild caught fish, shellfish, stocks & bone broths (pasture-raised and grass-fed meats from local farmers preferably), fresh or frozen vegetables either cooked or raw and served with fat (starchy vegetables like sweet potatoes and yams are great as a source of non-toxic carbohydrates), and try to eat fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 & total polyunsaturated fat.

Preferably choose pasture-raised and grass-fed meat from local, environmentally conscious farms. If not possible, choose lean cuts of meat and supplement your fat with coconut oil, butter or clarified butter. Also preferably choose organic, local and/or seasonal fruits and vegetables.

Cut out all cereal grains and legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas. Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarine, soybean oil, corn oil, peanut oil, canola oil, safflower oil and sunflower oil. Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over food.

Eliminate added sugar, soft drinks, all packaged sweets and juices (including fruit juices). As a rule of thumb, if it’s in a box, don’t eat it. At the grocery store, visit primarily the meat, fish and produce sections. Eliminate dairy products other than butter and maybe heavy cream. You don’t need dairy, but if you can’t live without it, read this article and consider raw, full-fat and/or fermented dairy.

Consider supplementing with vitamin D and probiotics. Levels of magnesium, iodine and vitamin K2 should also be optimized. Iodine can be obtained from seaweeds. You probably don’t need a multivitamin or other supplements.

Paleo Shopping List

PROTEIN: Mainly different types of fish and shellfish, but you will want red meat, poultry, pork and eggs as well. Pasture-raised and grass-fed meat will be the best options for protein. Or, you can choose lean cuts of meat and supplement it with coconut oil, butter, or clarified butter. You need a good amount of animal protein. Don’t be scared to eat the fatty cuts and all meals with proteins should contain fat as well. Learn to cook with bones in the form of stocks and broths.

VEGETABLES: Both fresh and frozen veggies work! You can eat them either cooked or raw and served with fat. Starchy veggies like sweet potatoes and yams are also a great source of non-toxic carbohydrates.
FRUITS: Eat low to moderate amount of fruits. You will want to eat fruits that are mainly low in sugar and high in antioxidants, like berries. If you have an autoimmune disease, digestive problems, or are trying to lose weight faster, cut out fruits from the diet altogether.

SATURATED FATS:
Generous amounts of saturated fats like coconut oil and butter or clarified butter will help with the Paleo diet. Eat low to moderate amounts of nuts. Nuts high in omega-6, low in omega-6 and low in total polyunsaturated fat like macadamia nuts will be good for this diet. If you have an autoimmune disease, digestive problems, or are trying to lose weight faster, cut out nuts from the diet altogether.

BONUS ITEMS! 

MILK AND EGGS "PALEO" RECIPES:

Sources: PaleoLeap

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