My Real Food Grocery Shopping List

Since I've had several people ask, here's what I generally buy during my weekly grocery stopping trip - or - make sure is in stock at home.   This is for two people, and we spend on average about $95/week and do not eat out very often.

In order of WHERE I source food:

#1 My own organic backyard garden (this time of year)!
#2 Farm Market -or-local Farmer
#3 Trader Joe's
#4 Meijer
#5 Other - Whole Foods, Kroger, Plum Market, etc.

Fresh Produce & Protein (WEEKLY):

1-2 dozen eggs (free-range)

3-5 avocados (some ripe, some firm)

1 big bunch bananas

1 big bag organic apples - OR - another fruit like kiwi, pineapple

1 bag organic white onions (used in soup bases, in rice pilafs, etc.)

2-3 heads organic garlic

1 organic, free range chicken (now found at Meijer! but I try to get from Farmers when possible)

1 block FIRM ORGANIC TOFU 

Grass Fed butter

1-2 lb carrots (whole, not baby carrots)

1 bag organic Celery hearts 

-AND- Various veggies that are on sale or look good: 

Mushrooms, most weeks

Red or green cabbage - for making ferments!

Bell Peppers

Beets

Tomatoes

Broccoli or cauliflower

Kale or other Dark Leafy Greens

Lemons

Potatoes (sweet potatoes or regular...mix it up)

Spinach or arugula (for salads)

Freezer items: 

These are not necessarily weekly, but as needed

Wild Blueberries

Organic peas

Wild Caught Shrimp

Wild Caught Cod or other White Fish

Wild Caught Salmon

Organic Yak or Lamb (local)

Pantry Items to keep in stock:

These are not necessarily weekly, but as needed

Natural peanut, almond or sunflower butter

Fair trade coffee

Raw Organic Sugar

Tea

Almonds (to make my own almond milk) - 1 lb/week

Whole Oats

Cashews, Pepitas 

Olive oil

Red wine vinegar

Apple cider vinegar (for making dressings...just whisk together, add some herbs)

Coconut oil (great for stir frys and a body lotion)

Local Honey

BPA-free cans of organic tomato sauce, paste

Assortment of DRIED beans, garbanzo beans (Soak overnight)

Brown Rice Pasta

Rice

Herbs/spices

Specialty Items that I personally can't live without and keep on hand :)

Flax Seeds (for making my amazing knock-off Lara bars)

Dates
Sesame Seeds
Sesame oil
Tahini
Gomasio

Bee Pollen

Sea Veggies (dulse, seasonings, etc.)

Sriracha

Fish Sauce

Coconut Flour

Fresh turmeric & ginger


Notice what's NOT on the list?  ;)  milk, snack items, chips, crackers, pop, juice, ice cream (if I want that, I get my butt up and go get a cup from Treat Dreams)! 

Thoughts on the The Paleo Diet

By now, everyone has heard of the Paleo Diet...that is, unless you're living under a rock.   Basically, the main principles of the diet are to eat like our ancestors:

Do not eat: 
Cereal Crains (Wheat, Rice, Corn)
Legumes (including peanuts)
Dairy
Refined sugar
Potatoes
Processed Foods
Salt
Refined Vegetable Oils

Eat:
Grass-produced meats
Fish/Seafoods
Fresh Fruits and Veggies
Eggs
Nuts and Seeds
Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

My Personal Pros: 

• Whole-food, plant based diet
• Limit sugar, grains, processing
• Back to nature
• Ethical farming of animals (pasture raised)

Cons (for me):

• Recommendation of not eating beans and peanuts.  I think many people have a misunderstanding of phytates.  In a nutshell (haha), soaking grains, nuts, seeds, beans prior to eating or cooking make the most of them, nutritionally.  Cutting it out?  Not for me, "the magical fruit" is an important protein for me!  
• Cordain, one of the founding fathers of Paleo recommends limiting eggs to 6 per week. Personally, I do not agree with his concern of too much cholesterol.   Plus, eggs are more humane than eating flesh, which I do try to limit. 
• Over-consumption of meat...(I am seeing WAY too many bacon freaks these days.  FYI, bacon is still a processed meat unless you have some secret source that does not cure, smoke, and add nitrates. To me, it does not sound very paleo based on the what the "dos" and "don'ts".

Here is what Dr. Matt, expert on food & digestive health and Naturopathic Physician has to say about the topic.  Let me know in the comments what your thoughts on Paleo are.  Have you tried this way of eating and are you reaping any benefits?

{edited 1/15/13}

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