A “Clean Eating” Shopping List

If you are fairly new to the Paleo way of eating, this grocery list will help you properly stock your kitchen. I’ve included brief descriptions of some foods/ingredients that might be unfamiliar to you. Don’t shy away from buying them just because you haven’t worked with them before. And if you can’t find them in the aisles of your local grocery store, ask someone for help! Finally, make room in your kitchen before you head to the store by clearing your cabinets, refrigerator and freezer of non-Paleo items such as white flour, grains, frozen dinners and other processed food items.

For the Pantry:
– almond butter
– almond flour (ground, skinless almonds; in contrast, almond meal is thicker in texture and contains the skins of the almonds)
– arrowroot starch (this is a great thickening agent for stews, soups, and sauces)
– baking powder
– baking soda
– broth (chicken, vegetable and beef)
– canned artichoke hearts
– canned diced tomatoes
– canned tuna and salmon
– cocoa powder
– coconut flour
– coconut milk (unsweetened, unflavored)
– coconut oil
– dried fruit (i.e. raisins without added sugar or sweeteners)
– honey
– nuts and seeds (almonds, cashews, pumpkin seeds, etc. Peanuts are NOT nuts – they are legumes)
– nut butters (cashew, almond, etc.)
– mustard (dijon, yellow, stone ground that doesn’t have extra sweeteners added)
– olive oil
– parchment paper
– pure maple syrup
– pure vanilla extract
– tomato paste and sauce
– spices (all kinds – load up on spices – they won’t go to waste!)
– vinegars (balsamic, apple cider, red wine, white wine)

For the Refrigerator:
– coconut aminos (this is a low-sodium, soy-free alternative to soy sauce that needs to be refrigerated after opening)
– eggs
– fish sauce (needs to be refrigerated after opening)
– fruits (primarily berries, avocados, tomatoes, lemons and limes)
– ghee or butter (ghee is clarified butter so all milk solids have been removed – it can be stored in a pantry as well.)
– meats (boneless skinless chicken thighs and breasts, italian pork sausage, pork roasts, fish, shellfish, ground beef, bacon etc.)
– tahini (sesame seed paste- refrigerate after opening)
– vegetables (onions, cauliflower, garlic, carrots, sweet potatoes, squash, zucchini, etc. But NO white potatoes)

A note on buying fresh produce: Make sure to make a weekly shopping list that is based on specific meals you intend to eat. This will ensure you don’t end up throwing away unused/wilted/spoiled fresh produce and wasting precious dollars and cents. If you aren’t able to plan meals in advance, take advantage of frozen fruits and vegetables. They are usually bagged and frozen immediately upon picking which means you are getting produce that is still nutrient-dense, just not necessarily “fresh.”

A note on buying meat: Grass-fed, horomone-free, antibiotic-free meat and eggs are the way to go. If you have the ability to buy from local farmers, go for it! We don’t typically have a lot of farms popping up here in downtown Milwaukee so I take advantage of farmers markets when I can and buy meat in bulk – freezing portions that I can’t use immediately.