The following is a basic shopping list. You can mix and match the proteins with the vegetables. The shopping list will make about 5 days worth of breakfasts and dinners for two people. For meal ideas with this shopping list, check out my post “Beginner Meal Prep”
Beef:
- 2 steaks (ribeye, NY, porterhouse)
- 1lb grassfed ground beef (80/20)
Pork:
- 1 lb Sugar-free bacon
- 2 pork chops
Chicken:
- 4 Skin-on and bone-in thighs or 2 whole leg
Fish:
- 1 lb Salmon filet
Dairy:
- 1 dozen Brown eggs, Pasture-raised if possible
- 1 lb grass-fed butter
- 8oz Cheddar block (or any favorite unprocessed cheese)
- 8oz full-fat cream cheese
- 8oz grated Parmesan cheese
- 2qts heavy cream (no additives)
Produce:
- 16 oz baby spinach
- 1 small head cauliflower
- 1 large head broccoli
- 1 bunch curly kale
- 1 medium sized zucchini
- 1 medium sized yellow squash
- 1 small yellow onion
- 2 avocados
- 1 bunch Italian parsley
- 1 bunch fresh rosemary
- 1 bunch fresh thyme
- 1 lemon
- 1 lime
Pantry items:
- MCT oil/coconut oil
- Avocado oil
- Olive oil
- Himalayan pink sea salt
- Black pepper
- Spices such as smoked paprika and cayenne
- Sriracha or favorite hot sauce (make sure it doesn’t have sugar or carbs)
- Nut flours (coconut and almond)
- Apple cider vinegar “from the mother”
- Bone broth (beef or chicken)
Snack items:
- Pork rinds
- Lily’s stevia sweetened chocolate bar (70% dark)– just a few pieces a day
- Nuts (macadamia, pistachio, walnut)
- Seeds (pepita/pumkin, sesame)
Optional items
- collagen peptides
- cacao butter
- Supplements (fish oil, magnesium, potassium, daily vitamin)
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