Primal Blueprint Shopping List

ShoppingGrok

So you’ve read the book and you’re ready to go Primal. You’ve purged your pantry and fridge of every last SAD (Standard American Diet) “food” item and you plan on hitting up your local farmers’ market or grocery store to stock up on delicious and nutritious Primal fare. But where do you start? I’ve created this page to take the guesswork out of shopping for Primal foods. Listed below you’ll find a fairly comprehensive list of what to eat on the Primal Blueprint eating plan (if you think something is missing from the list feel free to shoot me a line), aka The Healthiest Foods in the World. No 10 servings of daily grains around here. Just meat, vegetables, eggs, healthy fats, nuts/seeds and fruit.

Links below will take you to one of my Smart Fuel posts where you can learn more about the food, and, in some cases, to recipes featuring the ingredient. As I write about these ingredients in future blog posts this page will be updated with new links, so check back often!

You can also download this Primal Blueprint Shopping List (PDF). Print out a copy, hit your local grocer and start getting Primal today!

Vegetables
Artichoke	Cucumbers	Parsnips
Arugula	Eggplant	Peppers (all kinds)
Asparagus	Endive	Pumpkin
Avocados	Fennel	Purslane
Beets/Beet Greens	Fiddlehead Ferns	Radishes
Bell Peppers	Garlic	Romaine Lettuce
Bok Choy	Green Beans	Rutabaga
Broccoli	Jerusalem Artichokes	Sea Vegetables
Broccoli Rabe	Jicama	Spinach
Brussels Sprouts	Kale	Squash
Cabbage	Kohlrabi	Swiss Chard
Carrots	Leeks	Tomatoes
Cauliflower	Mushrooms	Turnip Greens
Celery	Mustard Greens	Watercress
Celery Root	Olives
Collards	Onions
Cassava	Sweet Potatoes	Yams
Potatoes	Wild Rice	Taro

Fish
Anchovies	Mahi Mahi	Salmon
Bass	Monkfish	Sardines
Cod	Mullet	Tilapia
Eel	Northern Pike	Tuna
Haddock	Orange Roughy	Walleye
Halibut	Perch	Any Other Wild Fish
Herring	Red Snapper
Mackerel	Rockfish

Shellfish
Abalone	Lobster	Scallops
Clams	Mussels	Shrimp
Crab	Oysters
Crayfish	Prawns

Meat and Poultry
Beef	Goat	Pork
Chicken	Lamb
Game Meat
Alligator	Emu	Rabbit
Bear	Goose	Snakes
Buffalo	Pheasant	Turkey
Caribou	Kangaroo	Venison
Duck	Ostrich
Elk	Quail
Organ Meats
Hearts	Liver	Sweetbreads
Kidney	Bone Marrow	Tongue

Eggs
Chicken	Goose	Roe/Caviar
Duck	Pheasant	Other Bird Eggs
Emu	Quail

Nuts and Seeds
Almonds	Pecans	Sunflower Seeds
Brazil Nuts	Pine Nuts	Walnuts
Hazelnuts	Pistachios	Derivative Butters
Hempseeds	Pumpkin Seeds	Peanuts
Macadamias	Sesame Seeds

Healthy Fats/Oils
Avocado Oil	Macadamia Oil	Unprocessed Palm Oil
Butter/Ghee	Olive Oil	Walnut Oil
Coconut Oil/Milk	Sesame Oil	Healthy Dressings
Lard	Tallow	Healthy Condiments

Fruit
Preferred
Blackberries	Boysenberries	Gooseberries
Blueberries	Cranberries	Raspberries
Other Fruits
Apple	Honeydew Melon	Pears
Apricot	Kiwi	Persimmon
Banana	Lemon	Plums
Cantalope	Lime	Pomegranate
Cherries	Lychee	Rhubarb
Coconut	Mango	Star Fruit
Figs	Nectarine	Strawberries
Goji Berries	Orange	Tangerine
Grapefruit	Papaya	Watermelon
Grapes	Passion Fruit	All other fruits
Guava	Peaches

Spices and Herbs
Anise	Cumin	Peppermint
Basil	Dill	Rosemary
Black Pepper	Fennel	Sage
Cayenne Pepper	Ginger	Stevia
Chili Pepper	Mint	Tarragon
Cilantro	Mustard Seeds	Thyme
Coriander Seeds	Nutmeg	Turmeric
Cinnamon	Oregano
Cloves	Paprika

In Moderation

100% Full Fat Cream
Cheese
Coffee
Yogurt
Honey (if desired)

Supplements

We don’t live in the Paleolithic world anymore. Downside: we’ve got more (stress, pollution, chemicals, etc.) to contend with. Upside: we can take advantage of modern technologies.This is what I recommend, sell and take myself every day.

Daily High-Potency Antioxidant Multi-Vitamin Supplement
Omega-3 Fatty Acid Fish Oil Supplement

Collagen Protein Powder or
Whey Protein Powder
Probiotics
Vitamin D

Occasional Indulgences

Alcohol
Dark Chocolate

Other

Tamari
Tea (green, black, white, oolong)
Vinegar

Note that some food choices listed above might be endangered or unsustainable. Most notably, the list of fish that are contaminated or endangered is constantly changing. Check The Marine Stewardship Council, the Monterey Bay Aquarium Seafood Watch and the Environmental Defense Fund for more details on the mercury and PCB levels in fish and the environmental sustainability in the fishing industry. And, as always, please use discretion when making any food selection.