Apothic Holistic

Whole30 May 2015 - shopping list Week 2

www.apothicholistic.com/blog

Vegetables & Fruits:

3 limes

2-3 lemons

Bananas (enough for your family)

2 plantains (note: these need to sit about a week before using! You want them VERY brown when you go to grill them)

3lb or so butternut squash, cubed or whole and cube yourself

2 bell peppers, your choice of color (more if you like them for egg scrambles)

Avocadoes (We budget ½ an avocado per person per day)  

1-2 packages of shredded brussels sprouts or cruciferous crunch (buy at Trader Joes or make your own)

1 small bag shredded cabbage (or ½ head cabbage)

1 large bunch of asparagus

1 bunch of dinosaur (lacinato) kale

Onions, yellow or sweet

1-2 lb carrots

3 roma tomatoes

5-6 organic sweet potatoes

1 stalk of lemongrass (or you can use essential oil)

1 large package of organic spinach or other greens

1 package baby bella mushrooms

1 head of broccoli or 1 head of cauliflower

1 package of parsnips

1 rutabaga (optional)
3 large beets

1 bunch green onions (great for egg scrambles)

Any other miscellaneous vegetables you want to add to egg scrambles

Any fruit you like - apples, kiwi, grapefruit, etc for breakfast sides

Fresh herbs (you can use dried):

Cilantro (lots)

Fresh ginger

Protein:

1-2lb compliant breakfast sausage, pork or chicken

About 2-3 dozen eggs (depending on your family size)

2lb grass fed ground beef

1 whole organic chicken (for Mexican soup)

10 drumsticks OR a second whole chicken (for lemongrass chicken)

2 to 3lb chicken breast, cooked in a slow cooker, then shredded

        2lb is for the chicken salad, the extra is for additg to the detox salad if you choose

2 (or more) tuna steaks or other fish (enough for your family)

Kitchen & Pantry staples:

Organic canned tomato sauce

Organic canned diced tomatoes

Organic canned tomato juice

Frozen broccoli + cauliflower

Full fat coconut milk (canned, preferably organic)

Olives: pitted, black and green

Ghee, Coconut oil, Olive oil

Compliant dijon mustard

Complaint vinaigrette dressing (Whole Foods has a few, also Tessamae’s. Or make your own!)

Fish sauce, we like Red Boat

Bragg organic unfiltered apple cider vinegar

Tessamae’s ketchup

Vegetable broth (I like the organic broth from Trader Joe’s)

Homemade chicken stock  

Almond butter, sunflower butter (make sure it’s sugar free!)

Almonds, cashews, pecans (preferably raw, soaked yourself)

Sweet potatoes (buy organic, store in the fridge for longer shelf life)

Lemons and/or limes (great to squeeze over salads or veggies)

Sweet, red and yellow onions

Garlic (keep in the fridge if you don’t use as often)

Dried or Fresh herbs: sage, parsley, allspice, cumin

Homemade paleo mayonnaise

If this list looks overwhelming to you or you are concerned about devoting so much of your monthly budget to food, see my tips for healthy eating on a budget here and some of my favorite paleo-friendly products here and here.

*I buy all our meat when it is on sale, regardless of whether or not we need it, and freeze it. That way when we need say 6lb of chicken for the week, it doesn’t break the bank. Also, we have started ordering our grass fed beef and bacon from a local farm. We order once every few months, and they ship it to us frozen. It is actually more cost-effective than buying from the store!

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*This list is for two adults and one child for an entire 7 days of food. Plan accordingly for the amount of people in your household. You can still follow the recipes I’ve used, just change the amounts or have extra left overs!