Apothic Holistic

Whole30 September 2014

Week 1 Shopping List

Proteins:

__ 5-6lb chicken breast, divided (for cobb salad, the grill, coconut soup if you use chicken)

__ 1-2lb chicken tenderloins (again, depending on how many people you have)

__ 1-2lb shrimp (if you choose shrimp for your coconut soup)

__ 1lb grass-fed ground beef or chicken or turkey (for the meatballs)

__ One 3-4lb grass-fed beef roast (you can get an economical cut like a london broil or chuck roast and marinate in acid to make it more tender!)

__ Enough pieces of tuna or salmon to feed your household (for us, that’s two!)

__ One or two dozen eggs (depending on how many people you have in your house. We get our from our backyard chickens!)

__ 1-2 packs of chicken sausage (for lunch, breakfast depending on the number of people in your household)

__ 1 pack nitrate-free local bacon

Produce*:

__ Spring mix, lettuce and/or spinach                

__ Onions (we like red and Vidiella)

__ 3-4 avocado (I use ½ an avocado per person for the cobb salad guac)

__ Tomatoes

__ Cucumbers

__ Zucchini squash (for egg scrambles)

__ Carrots

__ Bell peppers (buy frozen if not in season to save money)

__ 3 small/medium sweet potatoes per person

__ Small container of mushrooms

__ 1 medium spaghetti squash

__ 1 small butternut squash (buy already cubed at TJ or frozen if out of season)

__ Broccoli & cauliflower (use frozen to save some money if not on sale)

__ Bananas

__ 1 grapefruit per person

Pantry Staples:

__ Fresh basil, cilantro, parsley + chives (you can also use dried, but the fresh have a more potent flavor profile)

__ Garlic bulb (keep it in the fridge for a longer shelf life)

__ Onions

__ Almond butter** (read labels! TJ has a compliant, affordable option!)

__ Full-fat coconut milk

__ Coconut cream**

__ Good quality, unfiltered cold-pressed olive oil

__ Organic extra virgin coconut oil**

__ Ghee (preferably grass-fed)

__ Delicious, fair-trade organic coffee**

__ Coconut cream**

__ Sesame oil**

__ Coconut aminos

__ Balsamic vinegar**

__ Raw walnuts**

__ Raw almonds**

__ Raw pecans**

__ Unsweetened shredded coconut

__ Organic canned/jarred crushed or diced tomatoes**

__ Organic tomato sauce**

__ Kalamata olives** (or whichever ones you like)

__ Compliant mayonnaise or make your own

__ Spices: sea salt, black pepper, garlic powder, 21 season salute**

__ Fish sauce (read the labels - Red Boat is compliant)

__ Frozen haricot verts**

Misc:

__ Tahini sauce**

**These items we purchase from Trader Joes. Find my list of affordable paleo-friendly TJ items here.