How to Guide
Cleaning out your pantry (and fridge)
Prep Work: Before you get started
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Make the commitment to the going Paleo for a set amount of time, 2 weeks or more is
recommend
Set aside 1 – 2 hours (depending on how much food you have) to clean out your pantry, fridge,
and freezer
o Separate your food into 2 piles, open and not open. The not open foods you can donate
to a food shelter if you decide that you’re no longer going to eat them. The open and
perishable foods you can toss or give to a neighbor, friend or family member.
Plan to go to the Grocery Store to fill up your kitchen with good Paleo friendly foods
o Use the Shopping List as your guide on what to fill up on
o Consider planning your meals for the next week to make sure you have what you need
to make cooking Paleo meals easy
Start eating and enjoying a Paleo Lifestyle!
www.laurapappashealth.com
[email protected]
Step 1: What to “toss” from your pantry or your fridge
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All flour – white, wheat, whole grain, etc. and anything that contains flour
All sugar – raw, cane, white, brown, powdered…everything
Any “fake” sugars or sugar substitutes
Vegetable oil, corn oil, canola oil, vegetable shortening/Crisco,
Margarine, Olive Oil based butter, any imitation butter product
Most baking mixes – pancake mix, cake mix, muffin mix, sweet or savory bread mixes
Prepackaged meals – lean cuisine, weight watchers, etc.
Spice packets (like taco seasoning, gravy mix, etc.), Rice packets, or Soup packets
Canned soups of all kinds
Crackers
Chips
Cookies
Bread and Baked Goods
Peanut Butter – yes all kinds even the “natural” one
Jelly, Jam, Fruit Preserves
Milk or White Chocolate, Candy
Pre-bottled salad dressings – all kinds creamy and oil based, BBQ Sauce, Ketchup
Marinades with sugar (check the label)
Canned fruits in syrup or sweetened juice and canned veggies with sugar
Canned beans (baked beans, black beans, kidney beans, chick peas, etc.)
Rice, Rice Noodles, Rice Cakes, Rice Crackers
Pasta – regular and whole grain
Hummus and any pre-made dips
Oatmeal, Grits, Cream of Wheat – instant, slow-cooked
Other grains – couscous, quinoa, barley, corn
Regular and diet sodas, Fruit Juices – both 100% or Less juices, Any sugar sweetened beverages
*this is not a complete list but a guide; use the “Is It Paleo” image at the end to answer questions about stuff you’re
unsure of and if your gut tells you it’s not Paleo, don’t eat it!
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[email protected]
Step 2: What to Keep (and a Shopping List for how to
restock!)
Cooking and Pantry Staples
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Coconut Oil
Extra Virgin, Cold Pressed Olive Oil
Other oils to try: avocado, macadamia, walnut…
White, Balsamic, Red Wine, Apple Cider Vinegar…anything but Malt Vinegar
MANY Spices – check that the blends don’t have sugar – curry powder, thyme, basil, turmeric,
paprika, cumin, chili powder, fennel, rosemary, dill, cinnamon, nutmeg, Mrs. Dash, etc.
Sea Salt or Himalayan Pink Salt
Diced tomatoes – no sugar added
Black or Green Olives
Canned Pumpkin – only pumpkin!
Chicken, Beef, or Vegetable Broth with no sugar or gluten
Canned tuna in water or oil, canned salmon in water or oil, and canned sardines or anchovies
Tamari (gluten free soy sauce) or Coconut aminos (gluten and soy free substitute for soy sauce)
Marsala wine for cooking
Full fat (not low fat) coconut milk in the can
Marinara sauce – check carefully for sugar, cheese, and gluten here!
Sweet Potatoes / Yams
Onions – all kinds: sweet, regular, red, scallions, etc.
Unsweetened apple sauce
Teas – black tea, green tea, herbal teas…just nothing presweetened!
Raw Honey or Honey
Raw, Unsalted Nuts – other than peanuts: almonds, walnuts, cashews, macadamia, pecans,
brazil nuts
Nut Butters – be careful with these they are easy to overeat!
Unsweetened (no sugar added) dried fruits
Lara Bars – regular ones, not uber bars, and ones that are chocolate chip and peanut free
Beef or Turkey Jerky – gluten and sugar free (try Paleokits or Primal Pacs)
Dark Chocolate (70% or higher, 85% is great)
www.laurapappashealth.com
[email protected]
Refrigerator Staple Items
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High quality eggs (how to find high quality eggs)
Ghee or Grass-fed butter – I prefer Kerry Gold Irish butter which is delicious
Bacon fat for cooking (save from your high quality bacon)
Fresh Vegetables and Fruits
Minced garlic
Mustard – brown or Dijon, not honey
Pickles – check for sugar
Banana peppers
Filtered water, Mineral water, or Sparkling water
Avocados or high quality pre-made guacamole
Sugar Free and Nitrate, Nitrite free bacon
High quality chicken sausages
Coffee (preferably organic, coffee is very high in pesticides when it’s not organic)
Fish Oil (ok this is a supplement but it should be in your fridge anyway!)
Leftovers and planned foods for lunches/snacks that you’ve prepped for the week
Paleo Friendly Baking Supplies
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Almond Flour (this is actually in the fridge or freezer)
Coconut Flour (I keep this in the fridge after I open the package)
Tapioca Flour
Unsweetened Cocoa Powder
Unsweetened Coconut Flakes
Coconut Oil, Coconut Butter, Coconut Manna
Vanilla Extract
Baking Soda
Baking Powder
Honey
REAL Maple Syrup (this goes in the fridge once opened too)
Need a few more ideas about how to spend your money on Paleo foods, check out Whole 9’s: Paleo
Poor Guide to the Grocery Store for recommendations on when to buy grassfed, organic, etc.
Also check out the items that I have in my Amazon store, I buy quite a few of my Paleo-friendly groceries
online and then they are delivered to my door in a few days – easy-peasy!
www.laurapappashealth.com
[email protected]
I really love this flow chart, it’s a fun what to answer frequent question you’ll have….Is it Paleo?
www.laurapappashealth.com
[email protected]