2

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A good grocery list?

Answered on August 19, 2014
Created December 04, 2011 at 8:21 PM

What would be a good grocery list of about 10 essential items for the week? Basically a list of the simple paleo staples.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on December 05, 2011
at 07:01 AM

@maryeeclarkisouthunting: amen. Nothing that helps my blood pressure could be considered a cheat...

D117467bf8e8472464ece2b81509606c

(2873)

on December 05, 2011
at 05:56 AM

Lindt 90% Lovers unite!!!

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on December 05, 2011
at 04:07 AM

I think the 90 tastes better than the 85 anyway. Not my holy grail but I do love it.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on December 05, 2011
at 04:05 AM

+! for having your priorities in order.

7255a87872b75e6f691d84dca769b87e

on December 05, 2011
at 01:43 AM

Lindt 90% is dairy-free! I just had a bar of it as my lunch and am quite pleased with the nutritional density of it. It's almost not a cheat, really

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on December 04, 2011
at 10:56 PM

Awesome list JuBa!

C2450eb7fa11b37473599caf93b461ef

(3225)

on December 04, 2011
at 10:18 PM

I love the fact that chocolate was the first thing on your list! :)

A994080d499afca98cdc9de896701ebd

(1281)

on December 04, 2011
at 08:57 PM

looks just like mine!... fried potatoes topped with marrow butter. yum.

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16 Answers

7
Ce7e28769d92d5de5533e775b1de966e

on December 04, 2011
at 08:39 PM

For Fall the below is basically my list.

Note: Carbs are my friend:

  • Protein
  • Green leafy vegetables - My favourite is kale
  • Tuber + sweet potato
  • One or two seasonal vegetables - Some root veg and a squash
  • Seasonal fruit - apple, pear, pomegranate, etc.
  • Herbs + aromatics - onion, garlic, fresh parsley, lemon
  • A bar of dark chocolate
  • Nuts
  • Avocado
  • Eggs

With this combination you can make an insane amount of dishes. If you have broth handy then you can make even more. It does vary: Do I need milk? Am I out of butter/fat? I really want those marrow bones! So there is flexibility - but this is pretty solid.

A994080d499afca98cdc9de896701ebd

(1281)

on December 04, 2011
at 08:57 PM

looks just like mine!... fried potatoes topped with marrow butter. yum.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on December 04, 2011
at 10:56 PM

Awesome list JuBa!

4
Bf57bcbdc19d4f1728599053acd020ab

(5043)

on December 04, 2011
at 08:59 PM

My list would be, in order of importance (not strictly paleo as I eat dairy and fruit):

  1. Lindt 90%
  2. Eggs
  3. Cheese (raw milk gruyere/goat cheese)
  4. Veg (broccoli, carrots, peppers, tomatoes, zucchini, onion, garlic)
  5. Fruit (apples, grapefruit, bananas)
  6. Butter and cream for coffee
  7. some organic grass-fed beef (but I buy that in bulk and put it in the freezer)
  8. a chicken to roast and then make broth with
  9. fish (salmon)
  10. avocados (.5 per day max, they're REALLY pricey in Switzerland)

It amazes me how much easier it is to shop now that I'm eating no grains or sugar. There's no impulse buying and no time wasted in the cookie aisle. A lot of this stuff I can buy at the weekly outdoor market or directly at a local farm.

C2450eb7fa11b37473599caf93b461ef

(3225)

on December 04, 2011
at 10:18 PM

I love the fact that chocolate was the first thing on your list! :)

7255a87872b75e6f691d84dca769b87e

on December 05, 2011
at 01:43 AM

Lindt 90% is dairy-free! I just had a bar of it as my lunch and am quite pleased with the nutritional density of it. It's almost not a cheat, really

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on December 05, 2011
at 04:07 AM

I think the 90 tastes better than the 85 anyway. Not my holy grail but I do love it.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on December 05, 2011
at 07:01 AM

@maryeeclarkisouthunting: amen. Nothing that helps my blood pressure could be considered a cheat...

D117467bf8e8472464ece2b81509606c

(2873)

on December 05, 2011
at 05:56 AM

Lindt 90% Lovers unite!!!

3
Ed983a42344945b1ff70fd9597a23493

on December 04, 2011
at 09:52 PM

So, in my freezer, I have lots of pastured pig including bacon, and we have pastured milk fed calf liver as well as chickens in our yard for daily fresh eggs...so my shopping list of only ten items might look something like this:

~ nuts/seeds that are on sale

~ variety of tubers

~ variety of winter squash

~ coconut milk

Coffee

~ mate'

~ butter

Variety of seasonal vegetables, leafy and non

~ some fresh fruit in season

~ coconut oil

~ herbs

Oh, and I have lots of bone broth in the freezer as well....a few more than 10, and not everything is purchased every week...

~ celtic or other whole salt

3
Medium avatar

(10663)

on December 04, 2011
at 08:37 PM

This is my typical weekly grocery list:

  1. meat (beef, bison, lamb (try to get grass-fed))
  2. eggs
  3. coconut oil
  4. butter/ghee
  5. veggies (broccoli, asparagus, spinach, mushrooms, bell peppers, onions, zucchini, sweet potatoes)
  6. fish (salmon, tuna, Chilean sea bass)
  7. avocados

And then everything else is extra/optional and I eat these about once a week or less:

  1. nuts/nut butter
  2. dark chocolate (85% and higher)
  3. fruits

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on December 04, 2011
at 11:29 PM

I'm Primal--NOT strict Paleo--oh and all grass-fed, organic, yada yada...

  1. Chocolate

  2. Eggs

  3. Ground beef

  4. Chicken Livers

  5. Canned Salmon

  6. Butter

  7. Cheese

  8. Cream

  9. Spinach or Chard

  10. Avocados

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on December 05, 2011
at 04:05 AM

+! for having your priorities in order.

2
559a1bf85bfe38a0fbbf56377c7278b4

on December 04, 2011
at 08:53 PM

This is what I'm eating at the moment (it would be different in summer) in England. I can't manage with just 10 items! These are all pretty essential, and provide a lot of variety cooked up into different things:

  1. Eggs (the high Omega 3 type)
  2. A large joint for a roast dinner - beef, pork, lamb, duck or chicken
  3. Sausages (gluten-free Waitrose)
  4. Bacon
  5. Mushrooms
  6. Grass-fed butter (e.g. Guernsey, Anchor, Kerrygold)
  7. Potatoes (Maris Piper)
  8. Beef dripping (tallow)
  9. Seasonal veg: cabbage, cauliflower, swede (rutabaga) and/or celeriac
  10. Grass-fed cream (Jersey) and Guernsey milk (high butter-fat) (for husband)
  11. Stewing beef
  12. Liver and kidneys
  13. Fresh fish
  14. De-caff coffee beans (Waitrose Peruvian blend), black tea,
  15. Lindt 70% (for husband) 90% (for me) chocolate

2
7841848bd0c27c64353c583fb7971242

(7275)

on December 04, 2011
at 08:37 PM

The items that automatically go on the weekly shopping list are eggs, ground beef, a whole chicken including liver and neck, lettuce or spinach, leafy greens for cooking (collards, kale, chard, southern blend), onions, and cauliflower. Usually I'll get other veggies if they look good, like winter squash or sweet potatoes this time of year. Less often than weekly are items such as coconut oil, apple cider vinegar, baking soda, salt, canned salmon, and tea.

Bacon is another good weekly staple.

1
61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on December 30, 2012
at 06:07 PM

  1. Fresh meat. Usually something that I can slow cook or roast, and some ground meats.
  2. Seafood. In cold seasons, it's usually salmon, trout, canned sardines.
  3. Eggs. I really love eggs, all year, always have.
  4. Vegetables. Cold season, that's frequently kale or collards, squashes, brussel sprouts, carrots and parsnips.
  5. Starches. In cold seasons, that's usually different varieties of potato and sweet potato, often roasted with root vegetables.
  6. Fruits. In cold seasons, I like apples and pears for eating cooked in butter.
  7. Cream. I have a lot of that.
  8. Dark chocolate. A bar every week or two.
  9. Sausage and bacon. The "farmer's market" I go to has a ton of varieties of fresh sausage made from all sorts of animals. And bacon is bacon.
  10. Coffee, but that's usually at the office. We take turns buying it.

Fats, herbs, spices and garlic aren't on the list, as they're more of a keep on hand thing than something that's regularly on the list.

1
19acef0aed67ef8dc1118d8e74edb349

(2954)

on December 05, 2011
at 03:23 AM

Weekly grocery list for two adults:

  • 1 lb meat per day per adult ( I like to do two days of fish, two days of beef, two days of pork, one day chicken)
  • bones for stock (beef soup bones, or chicken wings)
  • 1 large leafy vegetable per day per adult
  • 1 random vegetable per day per adult
    I can't tell you what vegetables to buy because they vary by season.
  • 1 dozen eggs (boyfriend doesn't eat eggs - only in soups - so these are all for me)
  • 2 or 3 cans sardines. Fish is very expensive, so I eat sardines while the boyfriend eats other fish (I love sardines, he hates them)
  • sometimes he buys bacon for himself (it's too salty for me)

What I do:
Monday:
Make stock, and turn into soup (one or more types of soups). This soup will be eaten for breakfasts. Now all I have to do is make eggs once in a while :-)
Because my boyfriend doesn't like eggs, he can eat the soup, and I eat eggs.
Or I can put eggs in the soup, such as chicken egg porridge, then he eats it just fine.

Daily, for dinner:
Cook enough protein for 3 meals. This is dinner for both of us, and leftovers for him the next day's lunch.
I cook leafy greens for dinner, and non-leafy greens for his lunch next day, because greens don't microwave well.

Easy peasy!

1
13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on December 04, 2011
at 10:41 PM

This is what mine looks like. Items 5-10 are usually purchased monthly--often through Azure Standard:

  1. Local grassfed/pastured meats (I buy mine in bulk and just get it out of the freezer as needed)
  2. Local seasonal veggies
  3. Local seasonal fruit (When nothing is in season I do what I can with organic grocery store produce--I moved this summer and from what I understand there are folks around here with greenhouses so I should be able to get some local veggies year-round--fruit will probably have to come from the grocery store.)
  4. Pastured Butter
  5. Coconut milk
  6. Kombucha
  7. Nuts/seeds/dried fruit
  8. Nut/coconut butters
  9. Canned wild caught tuna/sardines
  10. Canned organic tomatoes

I also buy herbs, spices and oils (coconut, olive, ghee) as needed, as well as some additional foods for other family members.

ETA: I totally forgot local pastured eggs and avocados.

0
3d026326a7512616b108c9a1b2086bef

on December 30, 2012
at 10:27 PM

Depends on what you're trying to do and how much you have to spend weekly. As I'm not picky and more focused on eating organic/wildcaught, avoiding immune triggers AND staying on my $50 weekly budget my fridge/pantry looks like this:

-coconut oil -wildcaught seafood (this week is 2 lbs of pacific shrimp and 12 pollock/haddock fillets) -himalayan salt, pepper---plus your average spice rack staples -2 sweet potatoes -romaine lettuce -4 zuchinis -2 heads of broccoli -mango -cabbage -blueberries -unpasterized sauerkraut (mega important if you've got gut issues and the cheapest source of probiotics out there---its been working awesome for me)

I'd say unless you're a really picky eater and only have a limited selection of what you'll eat---eat whats in season/on sale and focus on quality of the food.

0
D41bd7b3d3b962eb0146f471eb632f56

on December 30, 2012
at 06:59 PM

  1. Eggs. If my local rancher has them, I order once a month from him. If not, I go for regular cage-free at Walmart
  2. Meat. Grass-fed, from said rancher. This includes some organs and bones.
  3. Butter. We don't have Kerrygold butter in our town, but I manage to pick some up when we are out of town and make it last until our next trip. If we run out too soon, I get organic butter from Walmart.
  4. Sardines. I order Wild Planet brand once a month from Amazon with free shipping.
  5. Potatoes. Sometimes I get sweet, but the hubs won't eat them. He doesn't like orange things.
  6. Bacon. The hubs has a conniption if we run out, and our rancher's bacon is far too expensive to eat every day, so it's regular ol' Oscar Mayer Center Cut.
  7. Veggies. Squash, kale, spinach, tomatoes, peppers, onions, etc. etc. I'm seven weeks pregnant and none of that is getting eaten right now.
  8. Cheese. My Walmart DOES carry Kerrygold Dubliner cheese, so I tend to add that to eggs or eat as a snack for some K-2
  9. Local raw dairy. We can get grass fed milk, cream, and kefir locally. I use it in cooking, while the hubs drinks it straight up.
  10. Coconut oil. Not an every-week expense, but we always have it on hand.

Some extra...

Random fruits. Usually berries or something super-seasonal (persimmons, pomegranates, peaches...)

Random nuts/seeds. We have three pecan trees that fruited this fall, so we're good on pecans. I also pick up almonds, pistachios, and macadamias on occasion.

Dried fruit. Usually dates.

0
089dd41b18fbb95ebb5347cded708d98

(5635)

on December 30, 2012
at 04:56 AM

this is a great thread! fun to see what everyone is eating. i usually don't need to buy these every week since i'm the only one in the house eating paleo. my freezer is so stocked with meat so i just buy what i need.

  1. ground beef
  2. wild salmon
  3. wild shrimp
  4. coconut water
  5. bacon
  6. roaster chicken and drumsticks
  7. zucchini
  8. mushrooms
  9. fruit- whatever i'm in the mood for- usually bananas, pineapple, medjool dates 10.kombucha

0
Ac9821d332bf1f643e6b89a2317be666

on December 30, 2012
at 04:04 AM

I use categories and rotate choices within them to avoid appetite fatigue:

  1. lean proteins (wild, grassfed, etc.)
  2. seasonal, organic veggies
  3. & fruits
  4. various nuts
  5. & seeds
  6. healthy oils
  7. grassfed dairy (cream & butter, used sparingly)
  8. interesting herbs/spices
  9. organic coffee/tea
  10. dark high% chocolate :)

0
7255a87872b75e6f691d84dca769b87e

on December 05, 2011
at 01:56 AM

!. Grassfed ground beef 2. Wild caught Salmon 3. Kerrygold Irish Butter 4. Orange-fleshed sweet potato 5. Boniato root/Cuban sweet potato/yellow fleshed sweet potato 6. Russet potato 7. Dark roast coffee 8. Decaffeinated dark roast coffee 9. Decaffeinated chai tea bags 10. Applegate farms bacon: it's "vegetarian grain fed" but one package on the weekend won't kill me.

I think eleven through twenty would probably be different varieties of root vegetables.

0
D117467bf8e8472464ece2b81509606c

(2873)

on December 04, 2011
at 08:39 PM

eggs red meat veggies Butter Olive Oil Coconut Milk 90-100% Dark Chocolate Canned Salmon Avocados

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