Apothic Holistic

Whole30 September 2014

Week 4 Shopping List


__ 1 whole chicken, roasted in the oven or crock pot (about 3 cups cooked, shredded chicken)

__ 1lb chicken breast (for weekend breakfasts)

__ 3lb flank steak

__ 2-3lb grass-fed roast or London Broil

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

__ 3 5oz cans of tuna or chicken (read labels! Ideally only chicken/tuna and water.)

__ 1 serving of fresh salmon or tuna per person

__ 2lb pork roast


__ Large container of organic spinach

__ Small bunch of kale (I like lucinado or baby kale!)

__ Large bunch arugula         

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

__ Raw veggies to snack ok:

__ Bell pepper

__ Cucumbers

__ Cherry tomatoes

__ Carrots

__ Celery

__ 3-4 small tomatoes

__ Broccoli (fresh or frozen)

__ Cauliflower (fresh or frozen)

__ 2 red bell pepper + 1 yellow bell pepper (a mix of frozen is okay too!)

__ Cubed butternut squash (fresh or frozen, or buy a small whole and cut your own)

__ 4-5 medium sweet potatoes (I like to keep a couple roasted in the fridge for food ‘emergencies’)

__ 1 bunch asparagus

__ Shallots

__ Bananas or other fruit of your choice

__ Apples (1-2 per person per week + 2 tart apples for tuna salad)

__ Lemons (2 or so - if you have extra, squeeze in your water!)

__ Fresh cilantro

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

__ Organic canned tomatoes (you need at least two 14oz cans this week!)

__ Organic tomato sauce

__ Organic tomato paste

__ 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 (soy sauce substitute)

__ Balsamic vinegar**

__ Champagne 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.