PERISHABLE VEGGIES: EAT WITHIN 7 DAYS
(Choose 4 to 6 of the following, most perishable on top.)

☐ Salad Tub: 8-16 oz tub (16 oz will make 4-6 servings)
☐ Romaine, red leaf, or butter lettuce: 2-3 heads, each head makes two very large salads
☐ Fresh herbs: 1-2 of the following: basil, chives, cilantro, green onion, parsley, tarragon
☐ Tops: Beet greens, radish greens: 1 bunch makes 2 servings
☐ Spinach tub: 8-16 oz (cooked, 16 oz will make 2 servings; as salad will make 4-6 servings)
☐ Avocado
☐ Tomato
☐ Bell peppers: 1-2 green / yellow / red
☐ Asparagus: 1 bunch makes 2-3 servings
☐ Green beans: 1 lb makes 2-3 servings
☐ Swiss chard or Kale: 1 bunch; each bunch makes 2 good size servings
☐ Broccoli: 1 head, makes 2-3 servings
☐ Mushrooms: 1-2 pints for sautéing and/or meat sauces
☐ Radish: 1 bunch for 4 salads
☐ Zucchini, Spaghetti and Summer Squashes

PERISHABLE MEATS: BUY A TOTAL OF 3-4 POUNDS/WEEK PER PERSON
(Chose 2 to 3 of the following. Double poundage for cuts that include bone)

☐ Chicken: breast, wings, thighs, drumsticks, whole, livers, ground meat
☐ Pork: loin, chops, ribs, sausage, bacon, ground meat
☐ Beef: steaks, ground, chuck, ribs, oxtail, liver
☐ Turkey: breast, thighs, drumsticks, ground, sausage, whole with giblets
☐ Lamb: chops, leg, ground, liver, kidneys
☐ Buffalo: ground, steak
☐ Fish: salmon, cod, tilapia, ahi, mahi mahi, herring
☐ Shellfish: shrimp, oysters, scallops, lobster, crab
☐ Eggs: duck, quail, chicken (1/2 dozen per person)

Storage and timing of fresh meats
Freeze half of what you buy. If you shop on Saturday, thaw out second half on Tuesday (day 3 of 7-day cycle)

DAIRY STAPLES
Most perishable on top

☐ Milk: 1-2 pints per person for coffee/tea, smoothies
☐ Buttermilk: small amount only, for dressing
☐ Dairy fats: cream, cream cheese, sour cream
☐ Cottage cheese: 2-4% dairy fat, 1 tub per person
☐ Yogurt: 1 quart whole milk plain, full-fat Greek or regular style
☐ Hard Cheese: 1 lb of your favorites at any given time: cheddar, colby, farmers, gruyere, manchego, Montery jack, mozzarella, muenster, provolone, Swiss.

VEGGIE STAPLES AND PRESERVES

Store 4-6 weeks

Beets

Cabbage (green/red)

Carrots

Celery

Garlic

Ginger root

Jicama

Kimchee (fermented)

Onions

Pickles (fermented)

Shallots

Sauerkraut (fermented)

Turmeric root

Turnips

EXTENDED SHELF-LIFE STAPLES
(Always have these on hand. Don't buy stuff you don't eat; do buy more of the stuff you eat more often.)

FATS/OILS

Butter (or ghee, okay to freeze)

Coconut oil and cream

Olive oil

Peanut oil

Toasted Sesame oil

Avocado oil

PROTEIN STAPLES

Canned salmon (bone-in is best)

Chicken and beef stock (Kirkland Organic, Pacific Organic)

Oysters (in olive oil)

Tofu (fermented is best)

Anchovies

Kippered herring

Canned tuna (in water or olive oil)

Sardines (in olive oil; bone-in is best; avoid those containing vegetable oils)

Canned chicken

Canned mackerel

Beef jerky

NUTS / SEEDS / BEANS

Nuts (6-16oz of at least three of your favorites): almonds, Brazil nuts, cashews, macadamia nuts, pecans, walnuts. Store in fridge for better flavor. Sprouted nuts or raw nuts are better than roasted. Avoid those in vegetable oils. Nuts roasted in peanut oil or coconut oil are okay

Seeds (2-16oz of each): sunflower, pumpkin, sesame, chia, poppy. Sprouted or raw are better than roasted. Avoid those roasted in vegetable oils.

Canned or dried beans, i.e., pinto, black, kidney, garbanzo, navy, your favorite; dried are recommended over canned as they can be sprouted

VINEGARS / SAUCES / CONDIMENTS

Balsamic or flavored vinegar (i.e., cherry, red wine, infusions)

White vinegar (i.e., apple cider, rice vinegar)

Soy sauce, naturally brewed (i.e., Kikkoman or Yamase)

Tabasco and/or hot chili sauces

Worchestershire sauce

Mustard (yellow and/or brown and/or Dijon

Mayo (toxic oil0free brand: Primal Kitchen, available online)

DRIED HERBS AND SPICES

Allspice, basil, cinammon, chile flakes, coriander, cumin, dried orange peel, nutmeg, powder, oregano, paprika, parsley, pepper, rosemary, salt (colored), thyme

Spice blends: barbeque, cajun, chile powders, curries, Italian, Mexican

STARCHY STAPLE FOODS

Sprouted grain bread (i.e., Ezekiel bread) or dense rye (keep breads in freezer/fridge)

Corn masa tortillas (6in, store in freezer/fridge)

Potatoes (white or sweet)

EXOTIC

Seaweeds: dulse, wakame

Pastes: miso, shrimp paste, Thai chili pastes (red, green)

Sauces: Fish, hoisen, oyster

PANTRY STAPLES

Canned tomatoes (diced and tomato paste)

Honey (raw is best)

BEVERAGES / TREATS / DESSERTS

Coffee and teas, dried herbs for brewing (i.e., peppermint, chamomile, lemon balm)

Wine (red and white)

Kombucha (look for brands low in sugar)

Chocolate (darker the better, ~70% cocoa or more; avoid vegetable oils; coco butter is preferred)