Harvest Whole 30: Shopping List
We are less than a week away from the kick-off of my Harvest Whole 30!
I've created a printable shopping list to get you through the prep stage and the first week's meal plan. The idea is, this week, you will prep a few meals that make multiple servings and freeze them for individual meals throughout the following 30 days.
First, and foremost, read your labels! This is key for pretty much any store bought item. The Whole 30 website has a really helpful guide to common additives. Here are some additional tips and tricks for compliant shopping.
Canned Items:
Broth: Most broths contain sugar, sweeteners and/or MSG. Swanson's 100% natural Chicken and Beef Broths are compliant. Costco is supposed to have a Kirkland chicken broth that is compliant (I'm not a Costco member, so this is hearsay!) Or, you can make your own.
Coconut or Almond Milk: You can substitute cashew milk too, if you like. I have a tree nut allergy, so I stick with Coconut. Just make sure whichever kind you buy has no sugar (natural or not) added!
Nut Butter: Remember, peanut butter is not allowed. Justin's Almond Butter is compliant. I typically just use the "grind it yourself" option at Fresh Thyme Farmer's Market.
Fats:
I use predominately coconut oil and extra virgin olive oil. As usual, check the labels. There are other oils for cooking - ghee, avocado oil, etc. - that you can explore if you're so inclined!
Meat:
Buy your meat to fit your budget and your tastes. Many of the recipes I use for meal planning can use a variety of types of meat. So, if you don't like pork chops, don't force yourself to eat them! I'll have some suggestions for substitutions as we go.
I buy our meat on sale and freeze it, so I pull out the oldest stuff in the freezer and meal plan from there.
Truth in advertising: The Whole 30 recommends grass-fed, hormone-free, cage free, free range, all-natural so on and so forth. I can't (or won't) spend the money on that kind of meat all the time, so make sure it's lean, and has nothing weird added to it (ie: sausage and bacon usually have additives!).
You do you.
Miscellaneous:
Guacamole: Wholly Guacamole has a few different flavors that are compliant. I love the Avocado Verde. I also found these great little snack packs at Aldi.
Produce:
I buy produce when it's on sale, so I tried to keep some of the shopping list open ended. Choose your favorites for the raw veggies and fresh fruit - buy seasonally and to suit your budget. The items marked with an * are items that you will eat throughout Week 1, so you might not want to buy them too far in advance. (I'm going to buy mine on Saturday for the week ahead.)
You will need the carrots, celery, squash and cauliflower for prep week, so feel free to get those whenever you like.
Frozen, steamable vegetables are fine and super convenient - just make sure all that's listed on the ingredients list is the vegetable itself! **Disclaimer: a lot of stir-fry kits come with baby corn in it. Baby corn is not compliant, so either eat around it or find a different variety! And yes, that sauce packet should go directly in the trash.**
We also have a fairly large garden, so many of our vegetables will come from there. Substitutions are welcome - get creative!
Snacks:
I've marked items on the shopping list with a + sign to indicate "optional" or by your preference. I have food allergies, so a lot of nuts are off limits for me. If you want to substitute almonds, hazelnuts, or double up on pecans or walnuts, etc. that's perfectly fine.
I buy most of my snacks from the bulk food section at Fresh Thyme Farmers Market. Watch for sales and stock up - if you keep these items sealed in an airtight container, they will last the entire 30 days!
Spices:
We love spices in our house. I've tried to keep the shopping list simple, but do not limit yourself to the ones I've listed. Variety is key during this experience, so spice up your life!
Splurge:
I've included a splurge section for some convenience items that might make your life a little easier. I love the Simply Nature fruit pouches from Aldi. Similar products are available in the baby food section at most grocery stores.
Here are a few others:
Chicken Sausages - Aidells and Bilinski's both have a couple of varieties. (Personal favorite: Bilinski's Spinach and Garlic
Roast Beef Lunch Meat - Applegate has a compliant product
Salad Dressing and Sauces - Tessamae has several options, Primal Kitchen has a few too.
Finally, while not really in the true spirit of the Whole 30, I've found a few brands of sweet potato and root vegetable chips that are compliant from an ingredient standpoint.
If you get overwhelmed when shopping, you can Google "Whole 30 ..." with almost any additive and you will find forums and feedback for anything you don't understand.
Food awareness is the first step to a healthier lifestyle.
