Paleo Grocery List

Last week, I discussed some of the basics regarding the Paleo lifetstyle and nutrition program.  Today, I wanted to give you ammunition so you can incorporate some of the foods into your own daily eating regimen.  Below is a Paleo grocery list and then, some sample meal plans.  Challenge yourself to make some positive changes by eliminating simple sugars and processed carbohydrates while increasing vegetable intake, quality protein, and healthy fats. Here goes:

Grocery List (Paleo style/Caveman Strong!)

 PALEO FOOD LIST

Produce Department

• Focus on the crops that are in season in order to get the best prices and nutrient content.
• 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: spinach, greens, 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
Don’t go crazy here! Fit fruit into your diet primarily in the post workout period.

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

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!! Remember, look for the yellowish/orange color and limit the purchase of the meat with the whiter type of fat.

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. Oysters are a great source of Omega-3 and they tend to have an aphrodisiac effect as well. 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!

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.  You can go with canola but the previously mentioned are the best for you.
• 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 almond butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients (sugar and hydrogenated oils). Also, purchase unsalted nuts.

Breakfast (7-8am)

 Protein Choices: Choose One

1 organic egg + 3 whites

2-3 whole organic eggs

3 slices nitrate/nitrite free turkey (boars head), beef or pork bacon

2-3 oz lean beef, poultry, pork, or fresh fish

Vegetable Choices: Choose One

1 cup cooked broccoli

1 cup cooked cauliflower

1 cup sautéed spinach

1 cup steamed asparagus

Fruit Choices: Choose One

1 apple

1 pear

1/2 medium banana

1/2 cup strawberries or blueberries (or combination of both)

Lunch (1-2pm) and Dinner (6-7pm)

 Protein Choices: Choose One

3-5 ounces chicken (dark or white meat)

3-5 ounces turkey (dark or white meat)

3-5 ounces fish (tuna only 1 time per week)

3-4 ounces beef (lean varieties, bison or laura’s lean of at least 93% lean, or grass-fed beef)

Over a salad that is made up of any of the following:

All lettuce except for Iceberg (It has no nutritional value)

Celery, Peppers, Cucumbers, Tomatoes

Vegetable Choices: Choose One

1 cup cooked broccoli

1 cup cooked cauliflower

1 cup sautéed spinach

1 cup steamed asparagus

Dressing:

Raw Apple Cider Vinegar

2 tsp Extra Virgin Olive Oil

Spices (salt, pepper, Italian Seasonings, to taste)

Snack #1 (10-11am) and Snack #2 (3-4pm)

 Protein Choices: Choose One

2 TBSP Natural, Raw Almond Butter

1 oz Raw Almonds

1 oz Raw Walnuts

1 oz Raw Pumpkin Seeds

1 oz Raw Sunflower Seeds

2 hard boiled eggs

2-3 oz sliced turkey breast or chicken breast

Vegetable Choices: Choose One

Celery Sticks

6-7 Baby Carrots

1/2 sliced red, yellow, or green pepper

1 cup broccoli or cauliflower

 

Fruit Choices: Choose One

1 apple

1 cup strawberries

1 cup blueberries