Not everyone cares to think about taking care of their health. But for those who do, it helps to know what’s good to buy and what’s off limits.
We all have basic ideas of what we think is “goof for you”, but a lot of what we think is wrong. And a lot of the time, what we perceive as “common knowledge” is largely a reflection of cultural bias. What I mean is, ideas sometimes get perpetuated simply because that’s what the status quo prefers.
That doesn’t mean it’s right! Remember: it’s not about what you think, all that matters is what true.
So, to take as much leg work out of the research for you as possible, i’ve put together this definitive list on what to eat and what is off limits. If you think i’ve missed something, leave a comment below and i’ll add it to the correct list!
What to Eat
Anything on this list you can eat. Feel free to load the cart up at the store with all of this stuff and when you go out to eat, avoid dishes that have ingredients not on this list.
|Grass Fed Beef||Grass Fed Butter or Ghee||Sweet Potatoes||Local Raw Honey|
|Grass Fed Lamb||Organic Coconut Oil||Butternut/Spaghetti Squash||100% real maple syrup|
|Chicken and Turkey||MCT Oil||Non-Starchy Veggies||Citrus Fruits|
|Wild Caught Fish||Extra Virgin Olive Oil||Citrus Fruits (Lemon, Limes)||Blueberries, Strawberries, Raspberries, Blackberries|
|Quality Protein Powder (SFH or Natural Stacks)||Fat from Grass fed Animals||Pineapple||Stevia Extract (Sweetener)|
|Farm Raised Pork||Almonds, Walnuts, Pistachios, Cashews, Macadamia Nuts||Almond Flour||Xylitol (Sweetener)|
|High Quality Bacon or Sausage||Coconut Cream/Milk||Coconut Flour|
|Grass fed or Greek Yogurt||Fish Oil||Blueberries, Strawberries, Raspberries, Blackberries|
|Pasture Raised Eggs||Pasture Raised Eggs|
|Wild Animals (Venison, Bison, Elk)||Krill oil|
Other Things to Eat
Here are a few other outliers that you may want to consider. I recommend loading up with these as well. The supplements on here are supplements that everyone should take. For other supplement ideas, check out this other piece I put together.
|Kimchi||Primal Kitchen Mayo||Vitamin C|
|Sauerkraut||Primal Kitchen Dressing||Quality Greens Powder|
|kombucha||MCT Oil and Salt (For salads)||B-Vitamins (B12, B5, B3)|
|Fermented Pickles||Olive Oil||Activated Coconut Charcoal|
These things can be good for you, but definitely in moderation. It’s ok to enjoy these here and there, but you can’t build the foundation of your diet on these. And for some, you may have a sensitivity to some of these items (Like Dairy), so take note when you eat them. If you get stomach issues, headaches or anything else after consuming them, don’t eat them again.
|Non Wheat, No sugar liquor: Potato Vodka, 100% Agave Tequila)||Grass Fed Cheeses||Higher Sugar Fruits|
|Alcoholic Kombucha||Raw Milk (100% grass fed)||Higher Carb (non- gluten based grains): Quinoa, Rice|
|Beers fermented without Gluten products||Yogurt (Non sweetened)||Coconut Sugar|
|100% certified Organic Wine|
|Dry, low sugar White Wine|
Avoid at all Costs
These are foods that you should NOT eat. There are no exceptions. If you want to perform your best, avoid diseases and sicknesses then do not eat these. Of course if you don’t care about getting sick, dying early or living a long time, them by all means, eat them as much as you’d like!
|Fatty Cuts of NON-GRASS FED beef||Vegetable Oil, Canola Oil||White or White flour of any kind||Soda|
|Commercial Protein Powder||Pressed Oils: Flax Oil, Nut Oils||Cereal||Juices|
|Sugary commercial yogurt||Peanuts||Corn Flour, Corn Starch||Candies (Expect for 85% or greater dark chocolate)|
|All non pasture raised eggs||Everyday grocery store Yogurt||Wheat beers and other alcohols||Frozen Yogurt|
|American "Cheese"||Fast Food of any kind||Soda, Juices||Refined white sugar or sugar in the raw|
|Processed Meat: Bologna, Hot Dogs, Commercial lunch meat||Dairy sources from non Grass fed animals (Cheese, milk)||Tortillas, Bagels or any flour based bread not made with Almond/Coconut Flour||Honey that is not raw and local|
|Commercial Chicken, Chicken Wings, Chicken breasts (all low quality chicken)||All non Pasture raised eggs||White Potatoes||Syrup that is not 100% Maple Syrup|
Again, if I missed something, leave me a comment and i’ll add it. For a little more detail of just how good something is for you, you can refer to the Bulletproof Diet Infographic. It’s very helpful.
Download easy printable version to bring to the grocery store to your inbox: