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Shopping List…

A couple of you have asked for a shopping list now, things that you should buy at the store weekly or keep in stock in your fridge/pantry in order to stay on track with your Paleo endeavors. Here’s a good place to start:

  • fruit: whatever you like, but keep lots of it in stock. Apples, bananas and pears are portable and easy to take as snacks or with your lunch at work. Dried fruit is great for emergencies too. **Addition: lemon juice and/or lime juice (fresh or in bottles)
  • vegetables: zucchini, squash, tomatoes, sweet potatoes, onions (green and white), celery, green beans, avocadoes; don’t forget about frozen veggies too, as long as they are good quality with no added sauces or preservatives
  • canned tomato paste
  • nuts: pecans, almonds, walnuts and pistachios; sometimes you can find unsalted and unsweetened raw macadamia nuts too, so grab those up; ALSO in this category: nut butters like almond butter will save your diet and keep you full during the day when you get hungry
  • meat: fish fillets, steaks, chicken breasts, roasts, jerky
  • eggs
  • spices: basil, cilantro, ground cayenne pepper, chili powder, sea salt, pepper, thyme, **addition: jars of minced garlic, or fresh garlic cloves
  • olive oil, almond oil and/or coconut oil
  • new addition: almond milk and kefir, for protein shakes, and almond milk is just so damn gooooood

I wouldn’t recommend going out and blowing tons of money on all this all at once, unless you can afford it. Buy a few things at a time and then just keep it stocked ongoing. The meal combinations you can come up with on short notice with these few basic essential are pretty unlimited.

Here’s a really simple roasted chicken recipe that you can make that will hit the spot for that weekend dinner for the family:

Whole chicken

**forgot to add in original post: dijon mustard

1 tsp sea salt

1 tsp of pepper

1/8 cup olive oil

1 Tbsp lemon juice

1/2 tsp thyme

1. Spray a pan with non-stick cooking spray or line it with aluminum foil.

2. Sprinkle salt and pepper over the skin of the chicken.

3. In a small bowl, mix the olive oil and lemon juice, then spread it evenly over the skin of the chicken.

4. Forgot to add in original post: baste skin with about 1-2 Tbsp dijon mustard

5. Place in the oven at 325F for an hour and a half.

6. Check the temp of the chicken after an hour and a half. If its not at 165F yet, put it back in for increments of 10 minutes until it reaches temp.

And then for a new way to eat sweet potatoes, if you’ve never had them mashed its REALLY easy:

2 sweet potatoes

1/4 cup butter

Sprinkle of cinnamon

1. Cut the sweet potatoes into smaller chunks and boil about 15 minutes until they’re soft and mushy.

2. Place them in a bowl and mash.

3. Add butter and cinnamon.

That’s it. They’re gooooooood.

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12 responses »

  1. So, we can have butter?

    Friday-
    breakfast: protein shake
    snack: half sweet potato while all my co-workers were eating donuts.
    lunch: hamburger with lettuce, tomato and paleo bbq sauce and half sweet potato.
    dinner: paleo meatballs with bbq sauce and broccoli with a little lemon juice.
    dessert: Justin’s hazelnut butter

    Reply
    • combatcrossfit

      Heather,
      yes butter is okay, but like all other dairy products, the caveat is free-range or grass-fed source; no commercial butter in a tub stuff. Way to go on the sweet potato. I looooove donuts and that is probably one of the only things I miss about paleo, but I guess I don’t miss donuts on my thighs even more!

      Reply
  2. Breakfast:
    Protein shake
    Lunch:
    2 chicken breast with a cheese slice melted on it(I know cheese isn’t Paleo but I had to add a little flavor) and an apple.
    Dinner:
    Chicken breast with cheese, a salad, and an apple with a little honey.

    Reply
  3. combatcrossfit

    Breakfast: chocolate almond butter packet and a KIND macadamia & apricot bar
    Post-wod snack: 10 oz almond milk + protein powder
    Lunch: my parents wanted to go to panera, which is soooo not paleo, but I got the chicken cobb salad, i think maybe the only thing that might not have been paleo friendly would be the gorgonzola cheese
    Snack: trail mix
    Dinner: blackened BBQ chicken breast/wing quarter with almond slivers and green beans and sweet potato fries; I could only eat half of the chicken breast, it was so huge, so now I have lunch for tomorrow too!
    Snack: honey almond butter packet

    Reply
  4. I wasn’t very hungry today and I got up late so I skipped breakfast:(.
    Lunch: salad with chicken
    Dinner: chicken breast with broccoli
    I didn’t post yesterday so
    Breakfast: eggs with a little bit of cheese, turkey bacon, and a berry smoothie
    Lunch: salad
    Dinner: pork, sweet potato fries, and asparagus
    Snacks: shrimp cocktail with barely any sauce.

    Reply
  5. So where do you get butter from a grass-fed source?
    Saturday:
    Pre-race: Banana, water
    Post-race: Banana, water, steak salad w/ red wine vinegar and olive oil dressing. (would have preferred a protein shake but we didn’t drive so were at the mercy of the people we were with).
    Dinner: Spicy Paleo Shrimp w/ sweet potato fries
    Dessert: Justin’s chocolate hazelnut butter

    Sunday:
    Breakfast: protein shake
    Snack: banana with chocolate hazelnut butter on top
    Lunch: steak, sweet potato
    Dinner: steak, sweet potato fries
    Thankfully, I’m someone who can eat the same thing over and over again, as you can tell from my meals 🙂

    Reply
    • combatcrossfit

      i buy butter from shatto, or from a family dairy. you can probably find some at various local farmers markets or try Green Acres

      Reply
  6. Paleo meatballs with bbq sauce
    steak and a sweet potato
    steak and sweet potato fries
    enjoying a nice glass of potato vodka with juice!!
    the WOD looked awesome today..

    Reply
  7. combatcrossfit

    Monday
    breakfast: two soy joy banana bars
    snack: honey almond butter packet
    lunch: bbq brisket from Smokehouse, I was pissed that I opened my takeout box and they had put a big piece of bread on top of my meat so i had to scrape off the contamination, lol
    snack: mashed banana with 1pckt choc. almond butter and 1 pckt maple almond butter
    dinner: seared salmon fillet, steamed broccoli and cauliflower and some homemade applesauce

    Reply
    • combatcrossfit

      In reference to soy products.
      Soy does contain estrogen-like substances, but the jury is still out on health effects. Soy is rich in plant-based protein, sans the saturated fat of meat, and has been found to have a mild benefit on blood cholesterol levels. But as the reputation of soy has grown as a health food that may relieve symptoms of menopause and lower heart disease risk — so have doubts.

      One of the most hotly debated areas is soy’s possible effect on cancer. Some evidence in human populations suggests that high soy intake might have a preventive effect on breast and endometrial cancers in women, and on prostate cancer in men. But animal studies have noted that high amounts of phytoestrogens, or plant-derived estrogens, may actually promote cancer.

      Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health, says that studies in Asian populations have found that diets high in soy products correlate with lower cancer rates. Studies in Western populations have been less clear, in part because fewer people consume a lot of soy. As for determining safe levels of soy consumption, Hu says, “soy consumption has been very high historically in Asian populations, and there is no reason for them to reduce their consumption.’’ For Western populations not accustomed to such high levels of dietary soy, he recommends eating a moderate level of soy-based foods until more is known.

      That advice aligns with a 2006 statement by the American Heart Association, which recommends eating soy products such as tofu, soy butter, soy nuts, and some soy burgers as part of an overall heart-healthy diet, but does not recommend taking isoflavone (a phytoestrogen found chiefly in soybeans) supplements or pills because of their uncertain health effects.
      Cited Source: http://www.boston.com/news/health/articles/2010/09/20/does_soy_act_like_estrogen_in_the_body

      Reply
    • Love the “scrape off contamination” statement. Lol! I can honestly say I stopped craving ice cream(for now), so hurray for me. The caffeine headaches are killing me though.

      Reply
  8. combatcrossfit

    Thursday
    breakfast: soyjoy protein bar X 2, almond milk
    lunch: berry salad
    snack:choc. almond butter packet
    snack: choc. hazelnut butter packet
    dinner: steak with sweet potato fries
    snack: paleo candy bar

    Reply

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