Are you someone who is trying to eat a Primal Diet, but feeling overwhelmed by grocery shopping? You’re not alone! Eating the right foods while on the Primal Diet can be tricky as different items are available in different countries. That’s why we have created this helpful Primal Diet Grocery Shopping Guide specifically tailored to North Americans. Keep reading and you’ll find all the tips and tricks needed for stress-free Primal Diet grocery shopping.
1. Perks of Primal Shopping
Shave Off Expensive Grocery Bills
Shopping for your groceries in a primal way is a great way to save money on your grocery bills. Buying food and produce in bulk allows you to get more bang for your buck, especially when compared to branded, pre-packaged items. Along with this, buying in bulk considerably reduces the number of trips you make to the grocery store, thus drastically reducing the transportation costs associated with obtaining food.
Better Quality of Food
Primal shopping also means that you can be sure of the food you eat, because you choose it. You can pick the freshest produce available, and make sure that you’re not eating any additives or preservatives. Since primal shopping is primarily focused on fresh food, it means that you can enjoy a wide variety of fruits and vegetables that are in season.
Healthier Eating Habits
Primal shopping encourages healthy eating habits. When you shop for food in this manner, it eliminates processed and junk food, and gives you more opportunity to enjoy food that is high in nutrients. Eating fresh food also means that you will have the chance to experiment with different recipes, and add healthier ingredients and flavour to your meals.
Better Storage Solutions
When you buy food in bulk, you don’t need to worry about running low on food before your next grocery run. Buying in bulk means you can store the food for later use, so that you don’t have to rush off to the supermarket every few days. This is also beneficial for people who have a busy schedule, since it means they can cook multiple meals in advance and only visit the grocery store once a week.
Eco-Friendly Option
The last benefit of primal shopping is the environmental impact. Bulk-purchased food eliminates unnecessary packaging, which reduces the amount of waste that goes into the environment. In addition, buying local produces supports local farmers and markets, which is great for the economy and environment.
- Shave off expensive grocery bills.
- Better quality of food.
- Healthier eating habits.
- Better storage solutions.
- Eco-friendly option.
2. Stockpiling Primal Staples
Eliminating Dining Out
If you’re transitioning to the Primal lifestyle, one of the largest changes you can make is to eliminate dining out. As the Primal lifestyle focuses heavily on freshly found foods, all the organic and non-processed meats, vegetables, and fruits, restaurant and fast food just don’t make the cut.
Throwing away the diet sodas, chips, and pre-packaged dinners will free up space in your cabinets and fridge for the fresh ingredients you’ll be stocking for your Primal meals.
Stock Up on Protein
Since protein is such a key component of Primal meals, it is important to make sure there is always a wide variety of options readily available. Start with stocking up on fresh and organic proteins, such as grass-fed beef, wild-caught fish, and eggs from local farms. Having different cooking methods available helps to ensure the protein won’t go bad quickly, so having things like canned chicken and sardines in your pantry is always a plus!
Veggies, Veggies, and More Veggies
If protein is the star of the Primal lifestyle, then vegetables are its sidekick. Primal encourages variety and seasonality, so try to shop for whatever is in season and rotate these into your diet – this way, your both meals and grocery bills stay fresh.
Focus on having some cruciferous vegetables, like broccoli and Brussel sprouts, and some roots or tubers, like sweet potatoes and turnips. Whole grains such as quinoa and brown rice can also be added for a more balanced meal.
Healthy Fats
In the Primal lifestyle, there is a focus on incorporating fats into the diet. Healthy fats can be found in olives, avocados, nuts, and seed as well as their respective oils like olive oil, coconut oil, and grapeseed oil.
Having a few snack items such as nut butters and nut granola bars around helps to provide an energy boost if needed.
3. Primal Pantry Decoding
Sometimes the myriad of seafood options in the grocery store can leave your head spinning. Rather than wondering what is what, take a deep dive into the nuances of all the choices available.
Canned Seafood: Canned seafood is a great option for those who need something that’s affordable and shelf-stable. You can find tuna, salmon and crab, among others, in the canned seafood aisle.
- Tuna: The most popular type of canned seafood, the name automatically conjurs images of sandwiches and casseroles. Tuna is easy to flake and mix with other ingredients. It’s a great option for busy weeknight meals.
- Salmon: Packed with essential nutrients, canned salmon has less calories than tuna but offers just as much convenience and flavor. The mild flavor makes it a great option for salads, soups, and pastas.
- Crab: This luxury food typically comes in the form of canned crabmeat. If you don’t want to go to the trouble of shelling a crab, then this is a great pick. Use it for creamy crab dip, seafood salads, or just a crab cocktail.
Smoked Seafood: If you’re looking for something that has a special umami flavor, then smoked seafood may be your best option. This includes salmon, trout, eel, and more.
- Smoked Salmon: This is a popular lunch item. Whether you want to make bagels with cream cheese and smoked salmon, or toss it with some pasta, it adds color and texture to just about any dish.
- Smoked Trout: A milder version of salmon, smoked trout is often served on its own in salads. Try it with a simple lemon vinaigrette and a sprinkle of herbs.
- Smoked Eel: Rich in flavor, smoked eel can be found at most specialty grocery stores. It makes a great addition to sushi rolls, or a unique snack while entertaining.
Frozen Seafood: Frozen seafood can provide great value for those on a budget. Often you can find a variety of choices, including shrimp, scallops, and squid. It can last up to a year in the freezer, so it’s an excellent choice for stocking up.
- Shrimp: Beloved for its sweet flavor, shrimp is one of the most versatile seafood options out there. Use it for stir fry, pasta, soup, or as a topping for tacos.
- Scallops: High in protein and low in fat, scallops have the power to turn a basic dish into an elegant delight. Slice them thin for salad, bake them with a creamy sauce, or just sauté them for a quick dinner.
- Squid: You may balk at the idea of squid, but it’s worth keeping an open-mind. This tried and true seafood has a firm texture that holds up well to sautéing, baking, and grilling.
With the right combination of frozen, canned, and smoked varieties, you can fill your pantry with a wide variety of seafood for any occasion. You’ll never be in doubt about which type of seafood to choose.
4. Navigating North American Markets for Primal Foods
can seem like a daunting task. It is important to consider a few factors before venturing into the land of healthy snacks and specialty items. Here are four practical tips to make sure you make the most out of your next shopping trip:
- Do Your Research – Make sure you know what brands are available in the market. Look into any certifications, such as USDA Organic Certification, or Non-GMO Project Certification, which signifies that the product is free of genetically modified organisms.
- Check Labels – Don’t be afraid to look at the ingredients in a product. Many of the preservatives and chemicals used to produce and preserve food are not healthy for human consumption. Check the back of the label for allergens and nutritional information to make sure you are getting the real deal.
- Shop Local – Local markets are an excellent resource for finding unique and hard to find primal products. Shopping locally minimizes the environmental impact of transporting food from all over the world, while supporting small business owners. Plus, it’s often less expensive than buying from large chains.
- Consider Other Brands – Many primal food items are offered by brands not typically associated with health foods. It is important to do your research and read labels before purchasing, but some large food producers are offering high-quality items with important certifications.
With these tips in mind, you will be better equipped to find the highest quality primal foods and snack items. Be sure to check out the local co-op or health food store for some unique finds, and if you get stuck, don’t hesitate to ask the knowledgeable staff for advice.
Reach out to online specialty stores if you don’t have access to local markets, and don’t forget about virtual farmers markets and community-supported agriculture! With a bit of research, is made easy.
Grocery shopping may seem overwhelming at first, but with the Primal Diet Grocery Shopping Guide for North Americans in your back pocket, it may just become an enjoyable and instinctive experience. After all, eating for vitality and vitality should be a pleasurable pursuit. Bon appétit!
