Paleo eating

Paleo Grocery List

A paleo grocery list is built around meat, fish, eggs, vegetables, fruits, nuts, and seeds. Skip grains, legumes, dairy, refined sugar, and processed foods. The idea: eat what's foragable or huntable.

Open this list in the app Jump to the starter list

Paleo grocery shopping rules

Paleo grocery shopping reads simple at first (whole foods only) but the cut-list takes getting used to. No bread, pasta, rice, beans, oats, dairy, or sugar means most of the inner grocery aisles get skipped.

Rule 1

Stick to the perimeter

Almost everything paleo lives on the outside of the store — meat, produce, eggs. The center aisles (cereal, pasta, bread, dairy, snacks) are mostly off-limits. Shopping the perimeter cuts trip time substantially.

Rule 2

Anchor on quality protein

Pasture-raised eggs, grass-fed beef, wild-caught fish, free-range poultry. Quality matters more on paleo than on standard diets because animal protein is a larger share of total calories.

Rule 3

Use natural sweeteners sparingly

Honey and maple syrup are technically paleo-friendly but they're still sugar. Treat them as occasional condiments, not staples. Same for dried fruit.

Rule 4

Watch the gluten-free aisle trap

Many 'paleo-friendly' packaged products in the gluten-free aisle are loaded with sugar, tapioca starch, and seed oils. If you can't pronounce the ingredients, skip it. Real paleo doesn't come in a box.

Starter paleo grocery list

A starter paleo grocery list anchored on whole foods. Add quantities based on household size and how active you are.

Proteins

  • Grass-fed ground beef
  • Pasture-raised eggs (24)
  • Wild-caught salmon
  • Chicken thighs
  • Pork tenderloin
  • Bacon (no sugar)

Vegetables

  • Sweet potatoes
  • Spinach
  • Kale
  • Broccoli
  • Cauliflower
  • Carrots
  • Bell peppers
  • Zucchini
  • Brussels sprouts
  • Onions
  • Garlic

Fruits

  • Berries (fresh or frozen)
  • Apples
  • Bananas
  • Avocados
  • Lemons
  • Oranges (occasional)

Nuts & seeds

  • Almonds
  • Walnuts
  • Macadamia nuts
  • Pumpkin seeds
  • Almond butter (no sugar)
  • Coconut flakes

Fats

  • Extra virgin olive oil
  • Coconut oil
  • Avocado oil
  • Ghee

Pantry

  • Coconut aminos (soy sauce alternative)
  • Apple cider vinegar
  • Sea salt
  • Spices (no MSG)
  • Honey (sparingly)
  • Coconut flour
Copy this list into the app Or build your own from scratch

Paleo grocery questions

What can I eat on a paleo diet?

Meat, fish, eggs, vegetables, fruits, nuts, seeds, and natural fats (olive oil, coconut oil, ghee). Avoid: grains (wheat, rice, oats), legumes (beans, lentils, peanuts), dairy, refined sugar, processed foods, and most seed oils.

Is paleo and keto the same?

No. Both cut grains and processed foods, but paleo allows fruit, sweet potatoes, and honey (carbohydrate sources keto restricts), while keto allows dairy (which paleo restricts). Paleo is about food category quality; keto is about macronutrient ratios.

Can I eat rice on paleo?

No. Strict paleo excludes all grains including rice, oats, wheat, and corn. Some flexible paleo practitioners ('primal') reintroduce white rice as a clean starch, but the original paleo framework excludes it.

Grocery lists for other diets

Track your paleo groceries with the app

I Forgot the List remembers what you buy and rebuilds your paleo list automatically. Free on iPhone, Android, and the web.

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