Apothic Holistic
Whole30 September 2014
Week 4 Shopping List
Proteins:
__ 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
Produce*:
__ 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.