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Primal Grocery Guide

Grocery List/Food Guide

  • This is NOT meant to serve as a black/white kind of list. It is simply meant to be a guide to incorporating real, wholesome foods into your diet.
  • Complete health means balance but also remember that you want to eat for optimal health, performance, and satiety. This means to be sure to eat good protein, healthy carbs for energy, healthy fats for satiety and fruits/veggies for vitamins and minerals. Aim to balance your plate to around 40% carb/fruit/veggies, 30% protein and 30% fat at each meal.
  • Be sure to eat real WHOLE food, in its original form and limit packaged/processed foods when possible.
  • When possible, shop local and organic produce and meats. Grass-fed beef and pastured chicken/eggs are ideal.
  • Look for ingredients made with coconut oil, olive oil, butter, palm oil, flaxseed oil, avocado oil, and sesame oil and avoid vegetable oil, canola oil and partially hydrogenated oils.
  • Look for food labels with minimal amounts of ingredients. If you can’t pronounce it/do not recognize an ingredient, research it before you consume it.
  • Proteins
  • Chicken- all cuts
  • Ground turkey/chicken
  • Shrimp, scallops, shellfish, sardines
  • Water packed chicken or tuna
  • White fish
  • Salmon
  • Ground beef
  • Fresh sliced turkey breast
  • Any cut of beef- top round, sirloin, flank steak, London Broil, etc
  • Bison
  • Nitrate-free bacon
  • Sausage
  • Pork chops
  • Game meat
  • Protein powder- grass-fed whey is best, minimal ingredients is ideal
  • Protein Bars - Epic Bars, RXBars, Lara Bars- However this is just a quick option for food on the go, it is always best to choose real food over protein bars.

Carbs

  • Oatmeal- Steel cut, Old fashioned oats (gluten free if possible)
  • Rice
      • Brown
      • White
      • Wild
      • Basmati
      • Jasmine
  • Potatoes
    • Red potato
    • White potato
    • Sweet Potato

Baking Flours

    • Coconut flour
    • Oat flour
    • Almond meal/flour
    • Quinoa flour
    • Arrowroot flour
    • Cassava flour

Veggie Carbs

    • Asparagus
    • Artichoke
    • Broccoli
    • Brussel sprouts
    • Cucumber
    • Leafy greens
      • Romaine
      • Kale
      • Arugula
      • Spinach
    • Cabbage
    • Green beans
    • Bell peppers
    • Cauliflower
    • Carrots
    • Celery
    • Mushrooms
    • Tomatoes
    • Pickles
    • Sprouts
    • Garlic
    • Yellow summer squash
    • Zucchini
    • Jalapenos
    • Squash
      • Spaghetti
      • Acorn
      • Kabocha
      • Butternut
    • Onions
    • Chives
    • Cilantro
    • Eggplant
    • Pumpkin

Fruit

    • Apples
    • Berries
      • Blueberries
      • Raspberries
      • Blackberries
    • Grapefruit
    • Melon
    • Pears
    • Avocado
    • Papaya
    • Oranges
    • Mango
    • Cherries
    • Strawberries
    • Bananas
    • Peaches
    • Dates
    • Tomato
    • Tangerines

Dairy/Alternative Dairy

· Grass-fed butter (Kerrygold)

    • Almond, coconut or cashew milk (check ingredients)
    • Full-Fat grass/fed organic yogurt
    • Raw Cheese

Healthy Fats

  • Oils
      • Extra virgin olive oil (EVOO)
      • Coconut oil
      • Avocado oil
      • Grapeseed oil
      • Red palm oil
    • Peanut butter (check ingredients)
    • Almond Butter
    • Coconut butter
    • Avocado
    • Tahini
    • Flaxseed
    • Chia seed
    • Nuts (no salt added, check oil used)
    • Hemp hearts
    • Ghee

Condiments

    • Balsamic vinegar
    • Apple cider vinegar
    • All natural/homemade jam (no sugar added, only ingredient should be fruit)
    • Salsa or pico de gallo
    • Mustard
    • Ketchup ( low sugar, preservative free)
    • Coconut secret coconut liquid aminos
    • Chicken or vegetable broth
    • Chili paste
    • Sriracha
    • Cholula
    • Tomato sauce/paste
    • Extracts
      • Vanilla
      • Almond
    • Natural/no sugar added applesauce
    • Stevia plant extract
    • All natural maple syrup (in moderation)
    • Honey (in moderation)

Spices/Herbs

      • Tumeric
      • Pumpkin pie spice
      • All spice
      • Nutmeg
      • Chili powder
      • Black pepper
      • Cumin
      • Red cayenne
      • Basil
      • Paprika
      • Garlic powder
      • Onion powder
      • Sage
      • Dill
      • Ginger
      • Rosemary
      • Thyme
      • Dry mustard
      • Curry powder
      • Oregano
      • Tarragon
      • Sea salt

Beverages

    • Water
      • I recommend to drink AT LEAST half your body weight in ounces per day
    • Unsweetened Hot/Ice tea
      • Green
      • White
      • Black
    • Coffee
    • Kombucha