Shopping List Staples


_____ almond flour (JK Gourmet or Honeyville for best results)
_____ coconut flour
_____ flaxseed meal
_____ unsweetened coconut
_____ wide variety of spices (cumin, curry, peppers, oregano, cinnamon…..)

Canned Goods

_____ unsweetened tomato sauce
_____ unsweetened tomato paste
_____ unsweetened diced tomatoes (Hunts has no additives)
_____ canned tuna
_____ canned salmon
_____ raos brand marinara sauce (great brand with no additives)
_____ unsweetened full fat coconut milk 


_____ raw nut butter (almond, sunflower seed, watch for added sugar)
 _____ variety of vinegars (white, red wine, balsamic)
_____ raw honey
_____ red and green curry paste
liquid aminos or gluten free soy sauce


_____ eggs (organic and lots of them)
_____ whole milk (optional, but choose organic and full fat)
_____ ghee or butter (optional, but choose organic and full fat)
_____ cottage cheese (optional, but choose organic and full fat)
_____ Greek yogurt (optional, but choose organic and full fat)

Frozen Foods

_____ frozen vegetables (broccoli, brussels sprouts, etc.)


_____ wild caught salmon 
_____ chicken breasts 
_____ ground beef
_____ ground sausage
_____ flank steaks
_____ beef cubes/strips
_____ pork tenderloin
_____ ground bison
_____ nitrate free deli meat


_____ extra virgin olive oil (first cold pressed, not for high heat cooking)
_____ coconut oil (unrefined)
_____ avocado oil (good for high heat cooking)
_____ walnut oil (good for high heat cooking)


_____ eggplant
_____ zucchini squash (buy organic)
_____ tomatoes (buy organic if cherry tomatoes)
_____ avocados
_____ bell peppers (buy organic)
_____ sweet potatoes
_____ spaghetti squash
_____ blueberries, and other fresh berries
_____ strawberries (buy organic)
_____ apples (buy organic)
_____ bananas
_____ raw spinach (buy organic)
_____ kale greens (buy organic)
_____ carrots
_____ celery (buy organic)
_____ cauliflower
_____ brussels sprouts


_____ nitrate free beef jerky (Perky Jerky, Steve’s Paleo Kits)
_____ larabars
_____ dates
_____ dried apricots
_____ raw almonds
_____ raw macadamia nuts
_____ pistachios
_____ raw walnuts

15 comments on “Shopping List Staples”

    1. Dairy is not paleo, and it rests somewhere in the 80/20 mindful/minimal consumption in the primal world. My best advice for dairy is to 1. determine if you have any dairy sensitivities by eliminating it entirely and reintroducing it slowly one product at a time, 2. if you decide to use dairy products, buy those that are full-fat and minimally processed
      I do not drink milk as a drink, but I serve whole milk to my kids, and use whole milk and heavy cream in some recipes. I use full-fat cottage cheese as snack or quick breakfast choice, but I have found that my body does not respond well to yogurt.
      The bottom line is that you have to do what is best for your particular body. I don’t like to think of anything as being “not allowed,” but rather eliminating items that do not serve our body well. I hope that helps, here is a good read for more information:



    1. Locally, I do buy most of what I need at the Commissary. I have found that they stock most staples and I don’t need to go any further. I have to buy my fish and unsweetened coconut at Adams in Newburgh, or Whole Foods which is in Paramus NJ. Adams pretty much will fill in the gap for any extras you would enjoy that that Commissary can’t fulfill: Nitrate/Nitrite free and uncured bacon and sausage, tons of fresh herbs, beautiful produce, a vast selection of meats and fish, and spices/seasonings galore. It’s a haul but it is much closer than New Jersey!


      1. I’m so glad you mentioned that you shop at the Commisary. That is also where I shop regularly and just starting my family on Primal living, I was worried I would have to shop exclusively at places such as Whole Foods (pricey!). Thanks!


  1. What about the sugar and soy sauce (soy and wheat) in the jerky? I’ve been trying to find one without both, and preferably grass fed, but I always have to give on one or the other.


  2. This list is awesome! Used it today to go shopping. Made it so much easier knowing exactly what I was going to get. Thanks for taking the time to create the list! 👍


  3. Hi Heather, greetings from Australia!

    Thank you so much for posting up this list of staples to buy. I have tried going primal over the past couple of months but have found it hard to keep the basics of primal food in the pantry. This is partly because I’m renovating and there is no pantry (and I’m living out of a bar fridge), and partly because I was in the mindset of fresh meat and veg only. Having the canned tomatos and fish (both sugarless) are great easy-storage items that hadn’t crossed my mind and which can be used in heaps of recipes.

    Cheers again


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