Mark Sisson’s Primal Blueprint Food Pyramid is the ultimate way to eat like our ancestors ate.
So what exactly is a diet based on ancestral health? Do I have to give up my favorite foods? The answer is not necessarily. There are many ways to replace certain foods with something more primal-aligned. This is a list of inclusions with some exclusions at the bottom, a perfect companion for the grocery store. There are more resources that aren’t explicitly listed here. Check with the Primal Shopping List for more.1 Remember, whatever works for you is best.
Prioritize
- Healthy Fats and Oils
- Meat
- Eggs
- Produce
Approved Foods
- Meat
- Fish
- Fowl
- Egg
- Vegetables
- Nuts and Seeds
- Approved Fats and Oils
- Coffee
- High-fat Dairy
- Local, in Season Fruits
- Chocolate (75%)
Fats and Oils
- Coconut Fat
- Butter
- Ghee
- Animal Fat
- Olive Oil
- Avocado Oil
- Palm Oil
Meat
- Beef
- Goat
- Pork
- Chicken
- Lamb
Seafood
- Anchovies
- Bass
- Cod
- Eel
- Halibut
- Mahi Mahi
- Salmon
- Sardines
- Tilapia
- Tuna
- Clams
- Crab
- Lobster
- Mussels
- Oysters
- Shrimp
- Scallops
Vegetables
- Artichoke
- Arugula
- Asparagus
- Avocados
- Beets
- Bell Peppers
- Bok Choy
- Broccoli
- Brussels Sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Collards
- Potatoes
- Cucumbers
- Eggplant
- Endive
- Fennel
- Garlic
- Green beans
- Kale
- Mushrooms
- Olives
- Onions
- Sweet Potatoes
- Wild Rice
- Peppers
- Radishes
- Romaine Lettuce
- Sea Vegetables
- Spinach
- Squash
- Swiss Chard
- Tomatoes
Fruits
- Blackberries
- Blueberries
- Boysenberries
- Cranberries
- Gooseberries
- Raspberries
- Strawberries
- Lemon
- Lime
- Cantaloupe
- Cherries
- Coconut
- Figs
- Goji Berries
Nuts and Seeds
- Almonds
- Brazil nuts
- Hazelnuts
- Hemp Seeds
- Macadamias
- Pecans
- Pine nuts
- Pistachios
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Walnuts
Beverages
- Water
- Herbal Tea
- Coffee (unsweetened)
Grain-like Foods
- Quinoa
- Veggie Noodles
- Riced Cauliflower
- Konjac Noodles
- Konjac Rice
- Wild Rice
Sweeteners
- Allulose
- Stevia
- Honey
- Blackstrap Molasses
- Maple Syrup
Resistant Starches
- Raw Potato Starch
- Plantain Flour
- Green Bananas
- Green Banana Flour
- Cassava or Tapioca Starch
Supplements
- Multivitamins
- Fish Oil
- Prebiotics
- Probiotics
- Protein Powder or Shakes
- Vitamin D
Avoid
- Canola Oil
- Cottonseed Oil
- Corn Oil
- Soybean Oil
- Safflower Oil
- Grapeseed Oil
- Peanut Oil
- Margarine
- Crisco
- Fried Meats
- Farmed Meat (CAFOs)
- Cured Meat
- Sausage
- Bacon
- Deli Meats
- Jerky
- Designer Coffee Drinks
- Energy Drinks
- Fruit Flavored Drinks
- Real Fruit Juices
- Non-dairy Milks
- Sodas
- Sports Drinks
- Sweetened Cocktails
- Sweetened Teas
- Vegetable Juice
- Processed Cheeses
- Ice Cream and Frozen Yogurt
- Low-fat Dairy
- Low-fat Yogurts, including Fruit Sweetened
- GMO Dairy Products
- Snack foods, prepared breakfast items, and packaged desserts that contain grains, sugars, and highly refined oils.
- Beans
- Peanuts
- Peas
- Lentils
- Chickpeas
- Soybeans
- Wheat flour, semolina, and other grain-based flours
- Chips (corn, potato, tortilla)
- Pasta and noodles
- Sweeteners (agave nectar, sugar, evaporated cane juice, high- fructose corn syrup, brown sugar, powdered sugar, raw sugar)
- Brownies, cake, cookies, cupcakes, pies, and other baked treats
- Candy, candy bars, and all other confections
- Milk chocolate: switch to dark chocolate at 75% cacao content or higher
- Frozen desserts (popsicles, push-pops, ice cream, frozen yogurt)
1 – https://www.marksdailyapple.com/primal-blueprint-shopping-list/
The Wellness System