If you want practical advice about what to buy for healthier, real-food-more-fat eating, this blog post is for you. Filling your fridge and cupboards with these yummy whole foods will make it easy to stay on track with your vintage diet. No recipes required, really...  just cook up these basics and enjoy. This is not intended as an exhaustive list, but it should get you and your family started eating vintage.


To eat raw: Greens, peppers, avocados, carrots, cucumbers, celery, jicama, and tomatoes.

To sauté or bake: Green beans, asparagus, squash, onions, broccoli, cauliflower, spinach, cabbage, Brussels sprouts, mushrooms, and root vegetables (as permitted in your plan).


For (almost) everyone: Blueberries, raspberries, grapefruit, and lemons...  Limes for Margaritas...  

Other fruit is fine for those who are not diabetic, insulin resistant, or trying to lose a lot of weight. Do not buy fruit juice, and remember to buy fruit in moderation; think of fruit as dessert, not a main course.


To cook: Ground beef (for burgers, tacos, shepherd's pie, meat sauce), beef, chicken, lamb, pork (including sausage and bacon), veal, fatty fish (like salmon), white fish (like cod), and seafood (any).

Deli: Nitrate-free ham, roast beef, pastrami, salami/pepperoni, turkey, chicken, and chicken salad.


(Skip if you are Paleo.) Full fat cheeses, whole fat Greek yogurt (plain -- add vanilla and stevia as desired), sour cream, cream cheese, and heavy cream. If you are following WAPF or have growing children, you may want whole, unsweetened milk. 

Don't forget the eggs for breakfast, salads, or even dinner. (Encouraged for Paleo!)


Butter, olive oil, coconut oil, avocado oil, and nut oils. Lard and tallow if you can find them. 


Possibly none. If you are following WAPF, whole grains and legumes (to soak or sprout) are permitted. Products such as sprouted breads may also be permitted. If you are following the Perfect Health Diet, white rice is encouraged.


Coffee. Tea. Olives. Stevia. Tree nuts and nut butters. Maybe peanuts and peanut butter, but not if you are strict Paleo/Primal. Beef Jerky. Coconut butter (also called coconut manna) and coconut milk (full fat) or coconut cream for desserts and Asian dishes. Dark chocolate (>70%).

For a pictorial guide to delicious food, click through to the Vintage Food page on this site.

For a condensed .pdf of this list to take to the store, click here.