Shopping List

The first thing you need to do is clean all the junk out of your pantry and fridge. Don’t eat it until it is gone and then start, get a trash bag and throw it out!

We have found that the best places to shop are:

  • Trader Joes- best for nuts and produce
  • Wegmans- best for anything, this is your one stop shop and it is priced right!
  • Local Farmers markets- if you are in the DC metro area check out the list. These tend to be a little bit more expensive but you know it is fresh and you are helping out your local farming community.
  • Join a CSA (food co-op).

Shopping List Essentials:


  • Almond Flour- We order in bulk from here.
  • Coconut Flour
  • Tapioca Flour (a safe starch)
  • Flaxseed meal
  • Avoid- Grains, white flour, wheat flour, corn meal, corn starch, soy

Oils and sweetner alternatives:

  •  Ghee
  •  Grass fed butter
  • Coconut oil
  • Olive oil
  • Grapeseed oil
  • Macadamia nut oil
  • Maple syrup
  • Local honey(local helps with allergies).
  • Raw Palm Sugar or Pure cane sugar, Stevia
  • Avoid- Sugar, Sugary Syrups, Agave Nectar, Vegetable Oil, Corn Oil, Canola Oil
  • Check out my post on the best oils and sweeteners to use here.

Vegetables and seasonings:

  • All vegetables and as fresh as possible. Try to buy in season.
  • Moderately enjoy Sweet Potatoes if you are active.
  • Herbs
  • Avoid- legumes, startches, corn and  white potatoes, seasoings with sugar in them


  • Eat fruit in moderation.
  • If your goal is to lose weight avoid or limit fruits. You won’t gain weight from fruit but you may not lose either. I have found this to be especially true for women.
  • When eating fruit try to stick with “in season” fruits or berries and buy as fresh as possible.

Meat and Eggs:

  • Eat it and lots of it.
  • Try to buy fresh from a butcher  or check out,  Wegmans sells Applewood meats that are better options. Trader Joes and Giant sells Nitrate free bacon (TJ brand or Nature’s Promise).
  • Your body needs lots of protein and eating protein will keep you from feeling hungry.
  • Avoid- Pre packaged lunch meats, Nitrates, Read meat labels, you’d be amazed what they put in your meat.


  • Dry Roasted nuts and seeds- No peanuts
  • Vegetables
  • Nut butters
  • Goji Berries

In moderation:

  • Fruit, dried fruit, Dark Chocolate 72% or higher.
  • SoDelicious brand ice cream sold at Giant, Wegmans and Target or Here
  • Alcohol
  • Sweet Potato Chips (sometimes I need a crunch chip and I don’t have time to make them. Read the labels before you buy- look for just sweet potatoes, sea salt and safflower or sunflower oil.)


  • Water
  • Unsweetened Ice Tea
  • Coffee (decaf prefered)
  • Hot teas
  • Grass Fed, raw Milk (primal)
  • Coconut Milk
  • Almond Milk
  • Avoid- Soda, sugary beverages, Dairy (if you must have dairy, get full fat), too much alcohol

Remember not to stress about the food list. Buy Fresh, Buy Local, Buy Real!

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