Meat and Protein
Buy from a local farm and organic, if possible. Buy meat that has lived a pampered life outside and free to roam. Each type of meat has it’s own way saying it was raised outdoors. Buy eggs from free-range poultry (higher in Omega-3 fatty acids).
For fish, wild caught fattier fish are best. They are higher in Omega-3 fatty acids.
Farm Animals: Grass Fed Beef or Bison, Pastured Pork, Lamb, Goat, Veal, Free Range Chicken, Turkey, Goose, Duck, Emu, Ostrich
Eggs: Chicken, Duck, Goose, Quail
Wild Game: Venison, Elk, Reindeer, Pheasant, Rabbit, Squirrel, Wild Goose, Wild Turkey, Quail
Fish: (Wild Caught)Bass, Bluefish, Cod, Drum, Grouper, Flounder, Haddock, Halibut, Herring, Mackerel, Mahi Mahi, Northern Pike, Orange Roughy, Perch, Red Snapper, Sole, Swai, Swordfish, Tilapia, Trout, Tuna, Bass, Walleye, Salmon, Sardines, Anchovies,
Shellfish: Clams, Crab, Crawfish, Crayfish, Shrimp, Scallops, Lobster, Mussels, Oysters
Buy produce from a local farm or farmer’s market that has been raised without chemical herbicides or pesticides or choose an organic variety at your local supermarket. If you cannot afford organic, it is still better to buy non-organic, than none at all. Purchase produce that is on sale and freeze, dehydrate, ferment, can, etc. for later use. Buy a wide variety of colors and mostly vegetables and greens. Go light on the fruit, especially if you are trying to lose weight. Always wash produce before eating. Here is a list of some of your choices.
Vegetables: Artichokes, Asparagus, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery, Cucumber, Eggplant, Fennel Bulb, Green Beans, Kohlrabi, Okra, Olives, Peppers (all varieties), Rhubarb, Sugar Snap Peas, Snow Peas, Tomatillos, Tomato
Greens: Arugula, Beet Greens, Bok Choy, Boston Bib Lettuce, Butter Lettuce, Chard, Clover, Collard Greens, Dandelion, Endive, Frisee, Green Oak Leaf Lettuce, Kale, Little Gem Lettuce, Mache, Mesclun, Mustard Greens, Parsley, Rapini, Radicchio, Red Oak Leaf Lettuce, Romaine Lettuce, Seaweed, Stinging Nettle, Spinach, Tango, Treviso, Turnip Greens, Watercress
Roots: Beets, Burdock Root, Carrots, Cassava, Celery Root, Chicory Root, Dandelion Root, Garlic, Ginger, Ginsing, Green Onions, Horseradish, Jerusalem Artichokes, Jicama, Leeks, Onions, Parsnips, Potatoes (New, Red, Gold, Purple), Radishes, Rutabaga, Shallots, Sweet Potatoes, Tigernuts, Turmeric, Yam, Yucca
Squash: Acorn Squash, Ambercup, Autumn Cup, Banana Squash, Buttercup Squash, Butternut Squash, Calabaza, Carnival Squash, Crookneck Squash, Delicata, Hubbard, Kobacha, Pumpkin, Spaghetti Squash, Summer Squash, Turban Squash, Zucchini Squash
Mushrooms: Button, Cremini Enoki, Morels, Oyster, Porcini, Portobello, Shiitake
Fruits: Apples, Apricots, Avocados, Bananas, Blackberries, Blueberries, Boysenberries, Cantaloupe, Cherimoya, Cherries, Clementines, Cranberries, Currants, Dates, Elderberry, Figs, Gooseberries, Grapefruit, Grapes, Guava, Hawthorne Berries, Honeydew, Kiwi, Kumquats, Lemon, Lime, Lychee, Mango, Melons (all varieties), Nectarines, Oranges, Papayas, Passion Fruit, Peaches, Pears, Persimmons, Pineapples, Plums, Pomegranate, Raspberries, Sapodilla, Star Fruit, Strawberries, Sunflower Greens, Tangerines, Watermelon
Other: Aloe Vera
Plant Fats: Almond Oil, Avocado Oil, Coconut Oil, Coconut Butter, Coconut Cream, Flaxseed Oil, Macadamia Nut Oil, Olive oil, Pecan Oil, Sesame Oil, Sunflower Oil, Walnut Oil
Animal Fats: Clarified Butter, Ghee, Lard, Other Pork Fat, Suit, Tallow, Lamb Fat, Chicken Fat, Duck Fat
Herbs, Spices, and Seasonings
Buy fresh or dried herbs and spices. Be sure there are no added ingredients; additives, preservatives, anti-caking agents, etc. Make your own herb and spice mixes, if possible. This is not an exhaustive list, but here are some herbs, spices, and seasonings to get you started.
Herbs and Spices: Allspice, Anise, Basil, Bay Leaves, Black Pepper/Peppercorns, Borage, Caraway Seeds, Cardamom, Cayenne, Celery Leaf, Celery Seeds, Chili, Chipotle, Chives, Cilantro, Cinnamon, Cloves, Coriander, Cumin, Curry Powder, Dill Seed, Dill Weed, Fennel Seeds, Fenugreek, Garlic, Ginger, Lavender, Lemon Balm, Lemon Peel, Licorice Root, Marjoram, Mint (Peppermint/Spearmint), Mustard Seed/Powder, Nutmeg, Onion, Orange Peel, Oregano, Paprika, Parsley, Poppy Seeds, Raspberry Leaf, Rosehips, Rosemary, Sage, Saffron, Savory, Tarragon, Thyme, Turmeric, Vanilla (Beans/Extract), White Pepper
Flowers: Chamomile, Clover, Dandelion, Echinacea, Elderflowers, Hibiscus, Lavender, Pansey, Rose Petals, Squash Flowers, Sweet Violet
Nuts and Seeds
Raw and unsalted is your best choice, next best is dry roasted.
Nuts and Seeds: Almonds, Brazil Nuts, Cashews, Chestnuts, Chia Seeds, Flaxseed, Hazelnuts, Macadamia Nuts, Pecans, Pine Nuts, Pistachios, Poppy Seeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts (English/Black)
Nut Milks and Waters: Homemade versions of these are best. If you do not time to make homemade, buy nut milks that are free of additives, preservatives, or sugar, preferably brands that only have the nut in the ingredients list. Use these sparingly.
Almond Milk, Cashew Milk, Coconut Water, Coconut Milk, Hazelnut Milk
Nut and Seed Butters: Homemade versions are best. If you do not time to make homemade, buy nut butters that are free of additives, preservatives, or sugar, preferably brands that only have the nut or seed in the ingredients list. Use these sparingly.
Almond Butter, Cashew Butter, Hazelnut Butter, Sunflower Butter, Walnut Butter, Macadamia Nut Butter
Herbal Tea (any variety that doesn’t include artificial sweeteners, artificial/natural flavors, or grains), Coffee (organic is best, without extra flavorings), Wine (in moderation), Mineral Water/Sparkling Mineral Water, Water
Use these sparingly. It’s easy to get carried away, when you allow sweets in your diet.
Raw Honey, Pure Maple Syrup, Unrefined Coconut Sugars, Dates, Dark Chocolate, Molasses, Pure Fruits and Fruit Juices
Condiments and Sauces
Look for products that are free of additives, preservatives, non-Paleo sweeteners, and grains.
Homemade Ketchup, Homemade Barbecue Sauce, Homemade Mayonnaise, Mustard (grain free), Frank’s Red Hot, Hot Sauce, Olives, Dill Pickles, Capers, Salsa, Pesto, Tomato Sauce/Paste, Organic Apple Cider Vinegar, Balsamic Vinegar, Coconut Aminos
Flours and Thickeners
Use all in moderation- Almond Flour, Arrowroot Powder, Cassava Flour, Chestnut Flour, Coconut Flour, Sweet Potato Flour, Tapioca, Tigernut Flour