Jane Burton - Paleo Food List: Paleo Food Shopping List for the Supermarket; Diet Grocery list of Vegetables, Meats, Fruits & Pantry Foods

Paleo Food List: Paleo Food Shopping List for the Supermarket; Diet Grocery list of Vegetables, Meats, Fruits & Pantry Foods

Jane Burton

Table of Contents

Paleo Foods Shopping List

This Paleo shopping list is a guide you can quickly access when out shopping. We have all been caught in the supermarket wondering if something is Paleo or not? I have " bolded " the list so it is easier to see while scrolling through the Paleo shopping list. Although every food in the supermarket can't be listed, most are here. So if I've missed a few, apologies for that. If unsure, ask the question " is it natural " Check the labeling or asking the shop assistant. Ask the butcher where the meat comes from or how it is prepared. If you can't find a particular Paleo food at the supermarket, don't give up! It's better to stick to the Paleo diet and eat "regular" non Paleo until you find something else to takes it's place. Happy shopping!

Once you get the idea of the Paleo diet, you won't need this list as much. I didn't want this book to be cluttered and difficult to find things on the list, so for this reason it doesn't have much other Paleo information included here. For that you can check out my "Paleo Diet for Modern People" book on Amazon here.

Stock your trolley up on any favorite items you see going cheaply. Plan to have a cook up if something you like is on special in the fruit, vegetable and meat section. You can always freeze the leftovers. Depending on the layout of your supermarket, let's start with the Pantry items first.

Paleo Pantry List

General items for the pantry. Whats in your pantry? If it isn't looking very Paleo friendly, don't worry, in time you'll get it into shaep!

• Baking Soda
• Almond flour
• Almond meal
• Arrowroot powder (some say its fine, others say no. Use in moderation for thickening stews etc)
• Canned tomatoes (moderation)
• Apple Cider Vinegar (Raw)
• Balsamic Vinegar
• Red Wine Vinegar
• Organic Tomato Ketchup (If you must, Heinz do an organic one)
• Dijon Mustard
• Horseradish
• Capers
• Pine Nuts
• Pumpkin Seeds
• Sunflower Seeds
• Natural Stock
• Olive Oil (extra virgin best)
• Avocado Oil
• Macadamia Oil
• Walnut Oil
• Coffee beans (whole or ground in moderation)
• Tea leaves (organic, herbal best standard in moderation)
• Water (rain or natural)
• Coconut Milk
• Coconut cream (in moderation)
• Almond Milk
• Capers
• Butter (grass fed, organic)
• Almond Milk (I use SoGood)
• Almond Butter
• Cashew Butter
• Fresh Nuts (Almond, Walnut, Pecans, Macadamia, Cashews, Hazelnuts, raw, unsalted)
• Dried fruits
• Salt (sea or rock)
• Black pepper
• Herbs & Spices see below

Non Starchy Vegetables

Non starchy veggies like leafy greens, broccoli, cauliflower, capsicum peppers, cucumbers, carrots, mushrooms, and celery are a good option for weight loss. Non starchy vegetables are full of vitamins, minerals, fiber, and phytochemicals and with few calories. The goal of the Paleo diet is every bite of food you eat provides a generous dose of nutrients or some type of health benefit.

Paleo Vegetables - Common Starchy Vegetables

If you want to lose weight or remove toxins from your body quickly, be very strict only eating Paleo foods, say for about 30 days. Also reduce starchy veggies and fruits during this time. Then slowly add a few Paleo foods that can be eaten in moderation. Vegetables high in starch can raise blood sugar levels compared to non starchy types, so people with diabetes can look at limiting their intake too. Common higher starch vegetables include potatoes, peas, corn and yams.

Paleo Vegetable List

On the Paleo diet for weight loss these non starchy vegetables are the most recommended. Eat them raw, steamed, cooked with other foods, for baking or in smoothies. Organic is best.
When shopping look for fresh in season, organic varieties if available. Can't go wrong with loads of veggies - load the trolley up!They are healthy and full of vitamins and fibre. Wash and peel if appropriate. Source locally if possible.

• Artichoke
• Asparagus
• Avocado
• Broccoli
• Brussel Sprouts
• Garlic
• Mushroom
• Broccoli
• Carrots
• Cauliflower
• Brussel Sprouts
• Bell pepper (red, yellow, green)
• Beets (in moderation for weight loss)
• Cabbage(red & white, chinese)
• Celery
  
• Cauliflower
• Carrots (raw has lower GI)
• Cucumber
• Chard
• Cucumber
• Dandelion Greens
• Eggplant
• Fennel root
• Kale
• Lettuce
• Onion
• Pumpkin
• Parsnip
• Parsley
• Radish
• Seaweed
• Spinach
• Spring onions
• Sweet potato (in moderation for weight loss)
• Squash (in moderation for weight loss)
• Tomato (avoid if you have autoimmune problems - only in moderation - nightshade)
• Turnip
• Zucchini

Paleo Fresh Fruit List

Let's move on to the fruit section of the supermarket next! All fruit is good on a Paleo diet but they do have high sugar levels so eat in moderation. If you are wanting to lose weight limit to about 2 serves a day. high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit - while Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples and bananas are good. Fruit is natural, healthy and a good source of vitamins and fibre. Try to buy organic fruit in season. Wash and if in doubt peel to remove any possible chemical residue. Source locally if possible.

• Apple
• Apricot
• Avocado
• Banana
• Blackberries
• Blueberries
• Boysenberries
• Cranberries
• Cherimoya
• Cantaloupe
• Carambola (star fruit)
• Cherries
• Casaba Melon
• Figs
• Gooseberries
• Grapefruit
• Grapes
• Guava
• Honeydew melon
• Kiwi
• Lemons
• Limes
• Lychee
• Mango
• Nectarine
• Orange
• Passion Fruit
• Papaya
• Peaches
• Pears
• Persimmon
• Pomegranate
• Pineapple
• Raspberries
• Rhubarb
• Star Fruit
• Strawberries
• Tangerine
• Tomato (avoid if you have autoimmune problems)
• Watermelon

Paleo Dried Fruits

Eat dried fruits in moderation due to the high sugar content. A handful of mixed fruit and nuts a day is good. A fabulous option is to dry fruits yourself, using no preservatives and store in jars. I do this the years my fruit trees bear plenty of fruit. Bananas can be hard to digest, so eat in moderation.