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 |
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| 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 |
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| 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 |
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| Abalone | Lobster | Scallops |
| Clams | Mussels | Shrimp |
| Crab | Oysters | |
| Crayfish | Prawns | |
Meat and Poultry |
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| 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 |
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| Chicken | Goose | Roe/Caviar |
| Duck | Pheasant | Other Bird Eggs |
| Emu | Quail | |
Nuts and Seeds |
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| Almonds | Pecans | Sunflower Seeds |
| Brazil Nuts | Pine Nuts | Walnuts |
| Hazelnuts | Pistachios | Derivative Butters |
| Hempseeds | Pumpkin Seeds | Peanuts |
| Macadamias | Sesame Seeds | |
Healthy Fats/Oils |
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| 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 |
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| 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 | |
100% Full Fat Cream
Cheese
Coffee
Yogurt
Honey (if desired)
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
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.
Ⓒ 2023 Mark's Daily Apple
