Beth’s Whole30 Essential Shopping List
I’m putting together my grocery list now to begin Whole30 next week, and thought it might be helpful for some of you if I shared my “essentials” list.
This is by no means all-encompassing. I’ve just put some of the staples that I find necessary to get us through the month. You’ll of course also need various proteins (meats, fish, poultry), as well as tons of fresh vegetables and a few fruits. You can find the official Whole30 shopping list here. I suggest printing it off and keeping a copy on your fridge so it’s easy to refer to. For all of the Whole30 rules, visit the official website.
Coconut Oil – You’ll likely go through a lot of this! I buy mine at Trader Joe’s, but you should be able to find coconut oil at pretty much any grocery store these days.
Califia Farms Unsweetened Almond Milk – if you like creamer in your coffee, then you’re going to need to find a replacement for it. I tried coconut milk but absolutely hated the flavor of it in my coffee. And I love coconut milk– go figure?? Then I tried this almond milk and was hooked.
I drink a few cups of coffee every day, and while I was previously a half & half devotee, I’ve now made the permanent switch to this Califia Farms Unsweetened Almond Milk. I purchase it regularly at the Belle Meade Publix and the Green Hills Kroger.
Frozen Riced Cauliflower – you should be able to find this Green Giant pouch in the frozen vegetable section at both Kroger and Publix. I’ve found that Publix typically has a lower price on them, and I can guarantee they’ll sell out in both stores soon as so many people embark on their low carb/Paleo/Whole30 New Year’s journey, so go ahead and get a few of them asap. (FYI – GG also has a cauliflower/broccoli rice mixture)
You can also find private label frozen riced cauliflower at Trader Joe’s, but they too will likely sell out, so best to stock up soon! Most of these stores also have fresh riced cauliflower in the refrigerated vegetable sections of their stores, but I prefer the frozen only because I don’t have to worry about it going bad before I have a chance to use it.
Coconut Aminos – We tend to make a lot of Asian inspired Whole30 recipes, so I go through a few bottles of this throughout the year. You can purchase Coconut Secrets brand at Whole Foods, and Trader Joe’s also has a private label brand. I know that last January my Whole Foods ran out for a few days, so you may want to grab a couple of bottles while you’re shopping.
Ghee or clarified butter- clarified butter/ghee is the only source of dairy allowed on Whole30. This can be used in the Chicken Piccata recipe I posted yesterday. The original recipe contained butter, but I just replace with ghee to make it compliant.
Thai Kitchen Organic Coconut Milk – I seriously keep 3-4 cans of this coconut milk in my pantry at all times, all year long. I love dishes with coconut milk in them!
Thai Kitchen Red Curry Paste – we make a lot of curry dishes during Whole30 (and well, basically all year round). You should be able to find this at all major grocery stores in the Asian food section. I purchase at Kroger and Publix.
Broth – Chicken and Vegetable – you have to be careful with broths as most have added sugar or soy in them. Imagine Organic Free Range Chicken Broth and Pacific Organic Vegetable Broth are Whole30 compliant and I’ve found them both at Kroger.
Wild Selections Canned Tuna – One recipe that we love eating for lunch during Whole30 is this Tuna Salad with Avocado and Capers, so I go through a few cans a month. Be careful when purchasing canned tuna because most brands contain soy, making them non-compliant. However, this Wild Selections brand I discovered at Kroger has only tuna, salt, and water. (update: also just saw this at Publix!)
Trader Joe’s Spicy Italian Chicken Sausage – I think this might be the only compliant flavor of chicken sausage you’ll find at TJ, but lucky for me, I love it. I like to scramble up some eggs and chop up one of these links to make into a sausage egg breakfast bowl. Quick and easy (and filling!) for weekday mornings.
Almond Flour – last year I bought coconut flour, tapioca flour, and almond flour when we started Whole30, each of which I’ve used in various recipes, but I’ve found that I use almond flour the most often.
It’s a little pricey (typically $10-$12 for a 1 lb bag), but I’m still using that same pouch I purchased almost a year ago, so it’s not like you’re buying it often. Note: make sure you check the expiration date on the pouch so you get one that still has several months of life left on it.
Oh, and this is the almond flour I use to bread my chicken for the Chicken Piccata recipe I shared yesterday. You should be able to find at Kroger, Publix and Whole Foods.
Trader Joe’s Almond Butter – I keep both smooth and crunchy almond butter on hand. We like to eat what I call “banana crepes” (also seen them referred to as pancakes by some) while on Whole30, and I use the almond butter on those, as well as in some sauces.
To make the “banana crepes”, you just take 1 very ripe banana, mash it in a bowl using a fork, whisk in 2 large eggs, then sprinkle in some cinnamon. Heat a little bit of coconut oil (maybe 1 tsp?) in a large pan, then drop the banana egg mixture by the 1/3 cupful into the pan, making 3 little round “crepes”. I keep the heat on medium to medium-low, and honestly never watch the time, I just flip them when they seem ready to flip and take them out when they’re no longer runny on either side. They’ll be light golden.
Assorted raw nuts: I’ve found that various Whole30 recipes call for Almonds, Cashews, Pecans, and Hazelnuts, so I keep bags of each on hand.
Apple Cider Vinegar, Balsamic Vinegar, Red Wine Vinegar, Rice Vinegar – you’ll likely need all of these for dressings and sauces!
Annie’s Naturals Dijon Mustard (for dressings) – be careful as most dijon mustards contain a bit of wine, but Annie’s Naturals Organic Dijon Mustard does not, so it’s compliant. I found mine at Whole Foods.
Trader Joe’s Sliced Prosciutto – When I need just a little snack, I love to eat a couple of slices of this prosciutto, or even wrap a piece or two around a date.
Chocolate Sea Salt RX Bars – I keep these on hand just in case I’m having a particularly busy day and don’t get around to eating lunch until really late. Just a couple of bites keeps my hunger at bay until I’m able to eat a real meal.
Important to note: whether 100% cocoa/cacoa (which this particular bar contains) is okay for Whole30 has been a hot topic of debate, but according to the official site, the verdict is that it’s allowable. HOWEVER, part of the goal of Whole30 is to slay your sugar demon, and bars like these could be counterproductive to that. That said, too much fruit, fruit flavored bars, or any faux dessert made with completely compliant Whole30 ingredients are also not the best choices. Again, I use these ONLY for emergencies and never eat an entire bar in one day. A couple of bites is enough to get the job done.
From the official site: RxBars, Larabars, and other dried-fruit-and-nut bars are still appropriate emergency food for your Whole30, as long as the ingredients are compliant. But as always, include these in your Whole30 cautiously, as there is serious potential to use these bars in a less healthy manner during your program. As on-the-go or emergency food? Yes. As a replacement for your mid-day sugar boost, daily late-night treat, or to satisfy your Day 3 raging Sugar Dragon? While it’s not an official Whole30 rule, we’d strongly suggest no.