Grocery List

Select the items you need for this week and click on the "View My List" button at the bottom to generate your custom grocery shopping list.

Fish, Meat and Poultry

Choose meats and poultry that are organic, grass-fed, free-range, hormone-free, and antibiotic-free. Fish should be wild, hormone-free and antibiotic-free.

clams/ mussels
halibut
herring
mackerel
mahi-mahi
shrimp
tuna, fresh
wild salmon, fresh
wild tuna and salmon, canned- Vital Choice BPA free cans
beef
bison, www.thebuffaloguys.com
lamb
eggs- organic, cage free, omega 3 enriched
skinless chicken
skinless turkey
turkey- fresh sliced from deli, nitrate free, sugar free

Avoid

noCommercially raised beef and poultry
noFarm raised fish
noCured meat and ham
noProcessed lunch meats
noProcessed meat such as bacon, sausage, pepperoni, hot dogs

Choose fresh, organic vegetables such as:

Artichokes
Asparagus
Avocados
Bean sprouts
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Butter Lettuce
Cabbage
Cauliflower
Celery
Chard
Cucumbers
Endive
Ginger
Green beans
Kale
Leeks
Mushrooms: Portobello, shiitake, button
Onions, green, red, white, yellow
Organic salad mix
Radishes
Romaine lettuce
Shallots
Snow peas
Spinach
Squash: green, yellow, summer, spaghetti
Sweet potatoes
Tomatoes: Roma, cherry
Watercress
Zucchini

Fruit

Apples: green, red
Bananas
Berries: blueberries, raspberries, strawberries, blackberries
Cantaloupe
Cherries
Coconut
Grapefruit
Grapes: green, red
Lemons
Limes
Mango
Oranges
Papayas
Peaches
Pears
Pomegranate Seeds
Frozen Fruit: cherries, blueberries, strawberries, blackberries, cranberries…

Fresh Herbs

Basil
Chives
Cilantro
Dill
Marjoram
Mint
Oregano
Parsley
Rosemary
Sage
Thyme

Bread/ Wraps

“Multigrain Brown Rice Bread”, gluten free (Trader Joe’s)
“Pure Wraps”- coconut wraps: plain and curry flavor
Udi’s” Gluten Free whole grain bread

Canned/Jarred Foods

Artichoke Hearts
Cacao Butter
Capers
Chicken Broth, low sodium
Coconut Butter
Nut Butter: almond, cashew, macadamia (sugar free)
Organic Pumpkin
Pasta Sauce (sugar free)
Tomato Paste
Tomatoes: crushed, stewed, whole
Vegetable Broth, low sodium

Nuts and Seeds:

Marcona Almonds: Mitika (plain flavor), cayenne and cacao flavor from Whole Foods
Raw Nuts: almonds, cashews, macadamia nuts, pine nuts, walnuts – no peanuts!
Seeds- chia, flax, hemp, pumpkin, sunflower

Noodles/ Grains/ Packaged Foods

Beans: black, kidney, pinto, white, garbanzo
Lentils
“Lydia’s Organics” grain less cereal from Amazon.com
Quinoa
Quinoa pasta
Shirataki noodles “Miracle Noodle”, www.miraclenoodle.com
Split peas
Steel cut oats
Split peas

Flour/ Baking

All-purpose gluten free flour
Almond meal
Baking soda
Baking powder
Chia flour
Coconut flour
Flax meal
Oat flour
Rice flour

Superfoods

Acai powder
Cacao: powder and nibs
Camu powder
Freeze dried greens “Green Vibrance”
Gogi berries
Goji powder
Lacuma powder
Maca root
Maqui powder
Pomegranate powder
I use the brand “Navitas” which can be purchased at amazon.com or whole foods or longevity warehouse. www.longevitywarehouse.com

Oils

Almond oil
Coconut oil
Macadamia nut oil
Olive oil, extra virgin
Sesame oil
Walnut oil

Condiments

Balsamic vinegar
Guacamole
Horseradish sauce
Hummus
Mustard, Dijon (gluten free)
Salsa
Tamari sauce
Vegenaise

Milk and Cream

Almond
Coconut
Rice
Hemp
Hazelnut
“Mimiccream” almond and cashew cream found at www.amazon.com

Sweeteners

Coconut sugar
Erythritol (can be purchased at Whole Foods or Amazon)
Honey, raw unfiltered
Pure maple syrup
Stevia- (I recommend “Sweetleaf”): plain, chocolate, berry, vanilla crème, cinnamon

Water and Drinks

Coconut water by “Zico”
Green Tea
Organic Coffee
Sparkling water
“Steaz” 0 calorie ice tea
“Zevia”, various flavors

Snacks

Flax Snax Crackers by Go Raw, various flavors
Flackers Crackers by Doctor In The Kitchen
Kale chips by Alive and Radiant Foods, various flavors
Mary’s Gone Crackers (gluten free), various flavors
Simply Lite sugar free dark chocolate
Steve’s Paleo Krunch: grainless granola bars, purchased from www.stevesoriginal.com
Steve’s grass fed beef jerky
Wild mountain raw foods, various crackers www.wildmountainfoods.com

Protein and Fiber

Olympian Labs pea protein, chocolate and vanilla
Thorne Research, medical grade (purchase from www.amenclinics.com)
Fiber (Inulin and Glucomannan)
All Pro Sciences 100% grass fed whey, chocolate and vanilla

Spices

Keep these spices on hand:

Basil
Black Pepper
Cayenne Pepper
Chili powder
Cilantro
Cinnamon
Cloves
Coriander
Curry
Dill
Garlic
Ginger
Marjoram
Mint
Oregano
Nutmeg
Parsley
Rosemary
Saffron
Sage
Thyme
Vanilla extract
Maple extract

Foods to Ditch

noAlcohol
noBread, pasta, tortillas, and other foods that contain gluten
noBreakfast cereals
noCondiments such as ketchup, soy sauce, and barbecue sauce that contain sugar, artificial ingredients, excessive salt, or gluten
noCorn (including popcorn, cornbread, and popped corn chips)
noDairy foods such as milk, cheese, cream, yogurt, and ice cream
noFoods that contain genetically modified ingredients
noFoods that contain high-fructose corn syrup or trans (hydrogenated) fats
noFoods that contain sugar, artificial sweeteners, or soy
noFruit juice (even 100% fresh!)
noGrain-based foods (cereal, rice, instant oatmeal, wheat, barley, rye, and corn)
noJams, jellies, pancake syrup
noMost cooking oils (corn, safflower, canola, soy)
noProcessed frozen dinners
noProcessed meats such as lunch meats
noSalty processed snacks (potato chips, popcorn, pretzels, nacho chips, crackers, popcorn)
noSoy based foods such as protein bars, powders, oils and snack foods
noSugary processed snacks (cakes, cookies, cupcakes, candy)
noSweetened drinks such fruit punch, lemonade and soda
noWhite potatoes

Sign-Up for Tana's Newsletter

Sign up now to receive Tana's weekly e-newsletter packed full of healthy tips, news, recipes and special offers.