The ONLY grocery list you need ::

I've created a comprehensive weekly grocery list that perfectly balances animal-based nutrition with Mediterranean touches. The list emphasizes high-quality proteins like grass-fed beef and wild-caught fish, focuses on low-oxalate vegetables to avoid potential inflammation, includes plenty of antioxidant-rich berries, and keeps grains minimal with just white rice and sweet potatoes.

The raw cheese selections and grass-fed dairy provide healthy fats and probiotics, while the Mediterranean elements like olive oil, fresh herbs, and olives add flavor and additional health benefits. This shopping list will set you up for a week of nourishing meals that support both optimal nutrition and delicious eating!

Weekly Animal-Based + Mediterranean Grocery List

High-Quality Proteins (The Foundation)

Grass-Fed Beef & Red Meat

• 2 lbs grass-fed ground beef (80/20)

• 1.5 lbs grass-fed ribeye or strip steaks

• 1 lb grass-fed beef short ribs or chuck roast

• 1 lb pasture-raised lamb chops or ground lamb

Poultry & Eggs

• 2 whole pasture-raised chickens (or 3 lbs chicken thighs)

• 2 lbs ground chicken and / or turkey (organic)

• 2 dozen pasture-raised eggs

• 1 lb wild-caught salmon fillets

• 1 lb wild-caught sardines or mackerel

Raw & Fermented Dairy

• 1 lb raw aged cheddar or gouda

• 8 oz raw goat cheese

• 1 lb grass-fed butter (Kerrygold or similar)

• 1 container full-fat Greek yogurt (grass-fed if available)

• Heavy cream (grass-fed)

Low-Oxalate Vegetables

Fresh Vegetables

• 2 lbs zucchini

• 1 lb yellow summer squash

• 2 lbs cucumber

• 1 large head cabbage (green or red)

• 2 lbs bok choy or baby bok choy

• 2 lbs broccoli

• 1 lb cauliflower

• 2 lbs asparagus

• 1 lb mushrooms (button, cremini, or shiitake)

Mediterranean Staples

• 2 large avocados

• 1 lb cherry tomatoes (small amounts)

• 1 English cucumber

• 1 red bell pepper

• 1 yellow bell pepper

• 1 bunch fresh herbs (parsley, dill, oregano)

• 1 head butter lettuce

• 1 container arugula

Berries (Antioxidant Powerhouses)

• 2 containers fresh blueberries

• 1 container fresh strawberries

• 1 container fresh raspberries

• 1 container fresh blackberries

• 1 bag frozen mixed berries (backup)

Limited Grains & Starches

• 2 lbs white jasmine or basmati rice

• 3 medium organic sweet potatoes

• 1 lb baby potatoes (optional)

Healthy Fats & Oils

• Extra virgin olive oil (high quality, cold-pressed)

• Avocado oil (for high-heat cooking)

• Coconut oil

• 1 jar olives (Kalamata or Castelvetrano)

Seasonings & Flavor Enhancers

• Maldon sea salt flakes

• Fresh garlic (1 bulb)

• Fresh ginger root

• Lemons (6 pieces)

• Limes (4 pieces)

• Apple cider vinegar

• Dijon mustard

• Fresh rosemary

• Fresh thyme

Pantry Staples & Bone Broth

• 4 containers high-quality bone broth

• Raw honey

• Coconut milk (canned, full-fat)

• Raw nuts (macadamias, walnuts - small amounts)

Sample Meal Ideas This List Supports:

Breakfast: Pasture-raised eggs cooked in grass-fed butter with sautéed zucchini and raw cheese

Lunch: Grass-fed beef patty over arugula with avocado, berries, and olive oil dressing

Dinner: Wild salmon roasted w fennel and citrus and a small portion of white rice

Snacks: Raw cheese with cucumber slices, Greek yogurt with berries, or bone broth

This list prioritizes nutrient-dense animal foods while incorporating Mediterranean elements like olive oil, fresh herbs, and moderate amounts of low-oxalate vegetables. The small grain portions and abundant berries provide just enough carbohydrates to support energy without overwhelming the animal-based foundation.