Apothic Holistic

Whole30 September 2014

Week 3 Shopping List

Proteins:

__ 1 whole chicken, roasted in the oven or crock pot OR 2lb chicken breast/thigh mixture

__ 1lb chicken breast

__ 3-4lb bone-in chicken breast/thigh mixture OR just thighs (depending on your tastes)

__ 2-3lb grass-fed ground beef (for taco salad.. depends on how many people you’re feeding!)

__ 1lb pork (tenderlion or chops, whichever is more cost-effective!)

__ 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*:

__ Large container of organic spinach and/or baby kale         (for two people, use the extra in egg scrambles!)        

__ 1 pack Romaine hearts

__ 1 small head cauliflower

__ Green onions

__ 3-4 avocado (I budget 2 avocado per person per week)

__ 1 package mushrooms

__ Raw veggies to snack ok:

__ Tomatoes

__ Cucumbers

__ Bell peppers

__ 1 pint cherry tomatoes

__ Carrots

__ Celery

__ 1 bunch asparagus

__ 3-4 or more zucchini squash (extra for egg scrambles if you want)

__ 4 medium sweet potatoes

__ Bananas or other fruit of your choice

__ Frozen bell peppers

__ 2 packages frozen broccoli OR fresh florets

__ 1 package fresh or frozen green beans

__Tessame’s Zesty Ranch dressings (all. time. favorite.)

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**

__ Chicken or vegetable stock (homemade or bought, just read ingredients!)

__ Ghee (preferably grass-fed)

__ Compliant dijon mustard (I use Publix organic)

__ Delicious, fair-trade organic coffee**

__ Spices (cinnamon, cloves, tumeric, cardamom, garlic powder)

__ Organic tomato paste

__ 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**

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