I host a semi-annual Whole30 and was asked to make a simple short shopping guide. I actually wanted to make a video instead, but there are only so many hours in the day, so maybe the next Whole30 I can make that happen. For now, please use the following when at the grocery store during the Whole30 (and remember that the Whole30 is stricter than Paleo, so there are things that aren’t allowed that even on Paleo).
Buy local, pastured, grass-fed/finished, and wild-caught when it is available and fits into your budget. If you live around Columbia,MO, you can find all of this (except the fish) at the local Columbia Farmer’s Market on Saturday mornings. If you receive EBT and have a child under 12, you may be eligible for their swap program, which allows you to “cash in” $25 dollars of your stamps for $50 in tokens.
Many people think that red meat is unhealthy, however if you get it from a source that cared for the animal correctly, where it was allowed to eat it’s natural diet and wasn’t injected with hormones etc., then you don’t need to fear it! Check out this article from Chris Kresser.
You still need to avoid added sugar so watch you sausage and bacon (almost all have added sugar). Things like bologna, hot dogs, and most lunch meat are off limits. I was able to find a no sugar added turkey from the deli at Hy-Vee. If you ask them the ingredients they can print your labels if they are unsure. Many canned tunas have soy in them and should be avoid.
While eggs are not meat, I wasn’t sure where else to add them, so I will include them here. Eggs are also not to be feared! Locate a local source when possible. Cage-free does not mean anything so don’t pay extra for these.
Short Version: Pork, Beef, Chicken, Lamb, Bison, Duck, Deer, Sugar Free Deli Turkey, Canned Salmon and Tuna, Fish/Seafood, Eggs
Depending what your diet looked like before, you will probably be buying somewhere around double the amount of fruits and vegetables. Always purchase local and organic when possible. Check out the dirty dozen if you are on a budget. Eating in season is always a good idea, but isn’t a must. A local farmer’s market is always a good option.
Fruits do need to be limited to some extent, especially if weight loss is a goal; however, if you are coming from a sugar and carb heavy diet, the first week or two, it will be easier if you eat more fruits. Then the last 2-3 weeks you can cut them back. The only canned items that I personally can use are tomatoes. Avocados are an excellent fat source. If you are having trouble losing weight though, they should be limited.
Frozen vegetables are also a great option. Being so busy I use them a lot. Just cook some protein and throw some frozen vegetables and spices with it. Bam! Dinner is served. Also, after the first week do your best to try some new thing you haven’t or didn’t like before.
Dried fruit is ok, but shouldn’t be eaten alone. For example, instead of eating a handful of raisins, add them with some tuna, spinach and olive oil for a quick salad. Larabars are a great on the go option (just avoid the ones with chocolate chips), but they need to be limited, because they are made with dates. I personally am going to limit myself to no more than 3 a week this Whole30.
Short Version: Get tons of vegetables and some fruits. Maybe even double of what you typically buy. Grab a few larabars in case you need something quick.
NUTS AND SEEDS
Nuts and seeds are a healthy addition to your Whole30, but should be limited also. Adding a handful to a salad adds a nice texture though, so don’t be afraid to use them sometimes. You want to purchase raw nuts and seeds. The bulk section is a good place to get these if your store has one. If you buy them from a package just be sure to check the label for added ingredients! Almonds are high in Omega-6’s so do not overdo them especially.
You can also purchase nut butters like almond and cashew butter or even sunbutter. As always, be sure to read the labels as many of these have added sugar. Many stores have a machine that will grind the almonds right there so you know exactly what is in them. Hy-Vee and Clover’s in Columbia have these machines.
Nut flours are a great option for replacing all-purpose flour. While you are not allowed to make things like pancakes on the Whole30, you can use nut flours to bread chicken etc.
Please note that peanuts are a legume, not a nut, so they should be avoided.
Short Version: Almonds, Walnuts, Cashews, Sesame Seeds, Sunflower Seeds Etc.(Raw), Nut Butter, Nut Flowers
I know that coconut is a nut, but I decided to list it separately because it offers so many great options! The coconut offers us oil, chips, flours, and milk. Be sure to get extra virgin (or virgin) coconut oil and full fat coconut milk. I purchase Nature’s Valley in a can. Yum!
The oil is awesome because it has a high smoke point, so you can cook with it. You can use it on your teeth, hair, and body also!
Short Version: Extra Virgin Coconut Oil, Coconut Flakes, Coconut Chips, Coconut Flours, Coconut Milk
Since we are no longer using vegetable oils, you need to know what to use in place of them. There are lots of great options. As mentioned above coconut oil is one of them. Avocado oil is another one. Olive oil is great, but should not be heated much and is better used for dressings.
Beef fat and duck fat from quality sources are great options. This one might make you think I am crazy, but lard is also an excellent and tasty option. If you are in the Columbia area check out Sullivan Farms at the Columbia Farmer’s Market for some high quality lard that I personally use. You do not want to use store bought lard, since those pigs were probably not taken very good care of. Since fat stores toxins, this lard would be full of them.
Short Version:Coconut Oil, Avocado Oil, Olive Oil, Duck Fat, Tallow (beef fat), and Lard (pig fat)
There are items that do not fall into any of the above that are Whole30 approved also. Mustard and balsamic vinaigrette are two of those. I did not cover everything, so be sure to check your labels. If you are unsure, screenshot the label and post it to the group to find out.
Short Version: Mustard, Balsamic Vinaigrette, and READ YOUR LABELS
Check out these posts if you are wondering what a Whole30 meal looks like or what our first week of the challenge was like last time. This post may be helpful also! And if you think you are fat, please check this post out! The first week or two might be rough, but you will feel better when they are over!