Ok, you're doing Paleo now and want a grocery list?
This post was originally submitted to us as a family list, so that's what we'll start with.
If you scroll down you'll find what Lee & I buy on a weekly basis as well, so you have an idea of how you can shop for a couple vs a family.
Let's start with the Family list.
There are certain things to make every week and other meals that to sprinkle in here and there, so every week the Ober crew buys these items and then a few others for those “sprinkled in” meals.
*We buy organic whenever we can for as much as we can!
We roll with a few standard ingredients we always keep in stock, then usually cycle through what's at the Farmer's Market or in season.
Always in stock:
From there, we hit the Hillcrest Farmer's Market on Sundays in San Diego and pick up meat and eggs for the week from Da Le Ranch. A typical haul might be:
That gives us a ½ lb of meat per day to split. That's not a lot, but we're not exercising a ton and really don't need that much meat.
If I'm lifting (twice a week) I'll split a can of sardines with my dogs when I'm done with the session. Seriously, unless you're trying to be a mega-human (soldier, competitive CrossFitter, Firefighter, Policeman, serious athlete etc), you really don't need much meat.
Caveat: If I (Nik) go for a long run or do a hard hike, I might stop and pick up extra meat, carbs, or even launch off the wagon and grab a burrito. That is, say, a once a month or less occurrence, and it always hurts me the next day, but damn, after a long hard push it's hard to beat a California barrizzla with steak and guac and cheese and sausage and fried potatoes!
I'm sure some asshole will come after me for not being a strict Paleo superhero, but look, I stand 5' 8" and weigh 150 lbs give or take 3 lbs. I can drop a 6:15 minute mile with 5 minutes notice or run for 2 hours at the drop of a hat, squat my body weight 20 times, and grind out enough pull ups to pass any military test on the planet. While I've got enough body fat on me to last for 3 days of continuous low grade output, you'd probably call me slender. What I'm doing works for me. Remember, it's what you do 95% of the time that matters.
We're here on the earth to enjoy our time, and that means occasionally spending time at both ends of the spectrum. As an example of the other end, here's our report on a 5 day water fast. Yes, the opposite of a burrito.
Back to our normal routine:
We'll add to our weekly meat haul whatever's in season: Avocados, arugula, beets, tomatoes, sprouted greens, squash, artichoke, asparagus, broccoli, chard, celery, carrots, kale, radishes, etc. Think "colorful vegetables, no grains" and you've got the gist of it.
If I'm shopping I'll usually buy a serving or two of fruit per week, say a small flat of blueberries, strawberries, or a few apples. We add these to salads and I chop up small servings for our dogs.
If Lee's shopping she usually doesn't buy fruit.
We have butter coffee for "breakfast", skip lunch, then a meat and salad for dinner followed by a Cacao Now.
Some things to note are items that are still Paleo but that we rarely or never buy: Bananas, oranges, pineapple, mangoes.
Those just have way too much sugar for us. I'll grab 'em when I've just finished a long endurance push (say, 2+ hours of exercise) and don't want to do the burrito thing, but most fruit today has generally too much sugar to be considered anything but dessert, and if you're doing to do dessert you might as well eat a Paleo Treat.
Here's a big ol’ list of things you CAN choose from. Beware of the fruit sugar load!
Find your favorites, or even something you've never tried before and hit the farmer's market and grocery store to get shopping!
(grass fed, organic, free range when possible)
(Wild caught preferred over farmed)
Dried fruit (without sugar added) is a great snack option VERY occasionally.
Ghee (considered Primal by Paleo purists)
Nuts/Seeds - (Stay away from anything salted or flavored – you don’t want any extra chemicals.)
Shredded coconut (make sure it’s unsweetened)
Spices – go organic when you can!
Make your own list and hit the grocery stores with your Paleo Grocery List in hand.
Too much reading...
How about dessert?