Paleo 101 – Paleo Grocery List (+Free Printable)

 

With the new year quickly approaching I have begun to set my goals for 2014.  While I have quite a few this year, on top of my list is my personal health and fitness.  Too long I have let other priorities take over and I made the choice to put my healthy journey on the back burner.  “Only this month” or “I’ll get to it later” are things I hope to leave behind in 2013.  What I know to be true is that when I put my fitness and health at the top of my priority list I am a happier person, if I am a happier person I am a better mom, wife, and friend.  When I am happy I get more accomplished, and I have more fun.

As I was looking at my goal list for 2014 I realized that the things I wanted to do tend to come naturally when I prioritize eating healthfully, working out, and getting sleep.  This past year I dabbled in the Paleo lifestyle.  I did a whole30 and loved how I felt, and I lost my baby weight in the process.  So this year I will re-commit myself to the Paleo way of eating.  One thing I know above all else to be true is:

"Benjamin Franklin Quotes" "Fail to Prepare" "Quotes"

So that means weekly food prep, menu plans, and shopping lists to make sure I don’t fail this time around.

I thought while I am getting back on track and sticking to the Paleo lifestyle it would be nice to share tips and tricks that work for me. (Be sure to follow My Paleo Plate on Facebook too!) While I am still new to Paleo one of the things I’m asked a lot about is what I buy when I go grocery shopping.  It depends a lot on what I meal plan for that week, but here is a Free Printable Paleo Grocery List for you to use and also a very basic list of what you can buy and give you a little guidance into what you should can eat!

Just so you know Paleo food groups to avoid or No-Nos include dairy, trans-fats, refined sugar, grains, legumes, or soy.  I like to do the majority of my shopping at Trader Joe’s and Fresh & Easy with occasional visits to Sprouts or Whole Foods to get staple items.  I do buy my Ghee, several sauces, and flours from Amazon as it is just easier (and less expensive).  If a food below has a link you can find it on Amazon.

"Paleo Grocery List" "Shopping Paleo" "Paleo Food Categories" "Paleo grocery list"

To download this free printable Paleo Grocery Shopping List just click on the link and save it to your computer.

Paleo Grocery List

Pantry Staples (Spices/Condiments)

  • Coconut flour
  • Coconut Crystals (Sugar substitute – great in coffee)
  • Coconut Flakes
  • Almond meal/flour
  • Coconut Aminos (soy sauce replacement)
  • Fish Sauce (Red Boat)
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • White Vinegar
  • Organic Chicken Stock
  • Ground Black Pepper
  • Sea Salt
  • Crushed Garlic
  • Onion Powder
  • Oregano
  • Basil
  • Thyme
  • Cumin
  • Vanilla
  • Cinnamon
  • Cayenne Pepper
  • Chili Powder / Chili Flakes
  • Sriracha
  • Cilantro
  • Tomato Paste
  • Sugar Free Tomato Sauce (Rao’s is my favorite)
  • Yellow Mustard
  • Dijon Mustard (Gluten-Free)
  • Raw Honey
  • Pure Maple Syrup

Produce (Fruits/Veggies)
(This should be the bulk of your shopping)

  • Cucumbers
  • Romaine Lettuce
  • Leafy Greens (Spinach/Kale/Chard)
  • Onions
  • Mushrooms
  • Carrots
  • Zucchini
  • Squash (Spaghetti, Yellow)
  • Sweet Potatoes
  • Jicama
  • Broccoli & Cauliflower
  • Green Beans
  • Bell Peppers
  • Artichokes
  • Berries – Strawberries, blueberries, raspberries, blackberries (often bought frozen)
  • Apples
  • Tomatoes
  • Bananas
  • Avocados
  • Melon
  • Lemon/Lime
  • Citrus – Oranges, Grapefruit

Meat/Seafood: (Strive for Grass-Fed, Organic, Nitrate-Free)

  • Turkey
  • Beef
  • Chicken
  • Pork
  • Wild Caught Fish
  • Shrimp
  • Bacon
  • Jerky
  • Tuna

Liquid:

  • Almond Milk
  • Coconut Milk
  • Coconut Water
  • Green Tea
  • Coffee

Fats:

Snacks:

  • Nuts (Almonds, Cashews, Walnuts… No Peanuts)
  • Olives
  • Nut Butters (Almond, Sun, Cashew)
  • Applesauce/Pouches
  • Lara Bars
  • Unsweetened dried fruit
  • Plantain Chips
  • Kale Chips

Other:

  • Eggs

Hope that is helpful for you!!

Let me know if you have any questions or think I missed anything by leaving a comment below!!

Just a friendly reminder.  Feel free to print as many copies as you’d like.  You can use them as gifts,  in a group, or for your classroom.  You may also share the link to a printable with other people that would be interested. If you do share please be sure you give proper credit by leaving a link to this post. Please DO NOT: Sell or distribute this file, host this file on your site, or upload my files to a shared website.  Please don’t email the direct image to a friend. (just send them to my site.)  If you’d like to  link to this free printable please only link to my blog post, not the printable link.

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Comments

  1. While I’m not Paleo, this is a great resource for those looking into it. I have a lot of friends and patients who are so I’ll be sharing. Thanks!

    [Reply]

    Emily Reply:

    Thank you so much for sharing Angela!!

    [Reply]

  2. What an awesome resource! I am not paleo, but I love dabbling in recipes outside of my comfort zone. Pinning now! :)

    [Reply]

    Emily Reply:

    Thanks Jana!! Hope it’s helpful!

    [Reply]

  3. I ALWAYS PLAN!!!! And it truly helps because I never veer off course! :) Lately I have been into coconut flour – I have only used it 3 times – making the same cookies, but boy are they good!!!!! ha ha ha, xoxo! Happy New Year!

    [Reply]

    Emily Reply:

    I’d love that recipe if you feel like sharing!! Especially if I can freeze them as treats for my boy! Thanks Gigi!

    [Reply]

  4. Great list! I am SERIOUSLY thinking about going paleo for a while … to help curb my addiction to sugar/junk. :)

    [Reply]

    Emily Reply:

    Rachel it would be great for that! Maybe a 30 day challenge or something?

    [Reply]

  5. Great plan. I’m a huge believer in planning, no matter what your goal. Great resource!!

    [Reply]

    Emily Reply:

    Thank you Carrie.

    [Reply]

  6. Very useful – thanks! Although, I may sneak in some dairy ;-)

    [Reply]

    Emily Reply:

    Thanks Jennifer! That is what I do for my son. He loves his yogurt.

    [Reply]

  7. I’m not Paleo but I do think it is important to plan properly when you make a change. Sharing this!

    [Reply]

  8. Wow that’s a really good resource for those that want to follow a Paleo Lifestyle!

    [Reply]

    Emily Reply:

    Thanks Tammy!!

    [Reply]

  9. I am a planner so a good list is a must for me.

    [Reply]

    Emily Reply:

    Susan – I’m new to lists but I’m loving them and wish I wasn’t so resistant earlier!!

    [Reply]

  10. I’m not Paleo, but what a great way to eat healthier! Love your printable!

    [Reply]

    Emily Reply:

    Thanks Meagan!

    [Reply]

  11. This has to be extremely helpful for someone starting out on a Paleo diet.

    [Reply]

  12. These are such great resources to have. What a great way to keep track of what you have and what you need!

    [Reply]

  13. What a great way to easily see what’s a “yes” and what’s a “no”.

    [Reply]

    Emily Reply:

    Thank Janel, that was my goal!

    [Reply]

  14. THANK YOU for this list! It’s so handy. I completely agree that you have to prepare to have success!

    [Reply]

    Emily Reply:

    You’re welcome!! Hope it helps!

    [Reply]

  15. This is so helpful! I’ve been doing paleo for a few months now and planning is so important.

    [Reply]

    Emily Reply:

    I’ve enjoyed your recipes Ellen!!

    [Reply]

  16. Knowing to have all these staples on hand is really helpful for that eating plan! Thank you!

    [Reply]

  17. WOW I LOVE your list!! I do not know about a few things though… Coconut flour, Coconut Crystals, Coconut Flakes, Almond meal/flour and Ghee. I have not heard of these – totally curious though! I’m going to be looking into these, thanks so much!

    [Reply]

    Emily Reply:

    I have a love affair with Ghee!! Gone are the days of a smoky kitchen after cooking inside!! I love using it to cook with. And the Coconut flakes are so good!! I make my favorite breakfast with them. Coconut flakes, almond butter, and fruit!

    [Reply]

  18. What a great idea for those following the paleo diet. I have been thinking of giving it a try. Just pinned your post. :)

    [Reply]

    Emily Reply:

    I spent a year looking at other people’s paleo sites before I finally tried it, and I was so happy when I did. It really helped my body balance out. Thanks for Pinning.

    [Reply]

  19. I will have to try this this is such a good idea.

    [Reply]

    Emily Reply:

    Thanks Debi!

    [Reply]

  20. I would love to share! Here’s the ink :) Wheat, Dairy, Gluten, Sugar, Soy, Egg & Fruit/Nut Free (depending on whether you consider coconut a fruit or a nut, LOL)

    http://gigieatscelebrities.com/2013/12/24/sugar-free-gluten-free-dairy-free-cookies/

    [Reply]

  21. That is so great to know!

    [Reply]

  22. This is a great resource list! We like paleo eating but fall off the wagon b/c I’m always forgetting what is okay or not. I have a hard time giving up soy sauce too! :)

    [Reply]

Trackbacks

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