Wondering what can you buy in a supermarket if you can’t eat gluten, dairy, sugar and grains? Get my in store or online shopping list and make your weekly shopping a breeze!

When I first started to pay attention to what I eat and looked for healthier options, I noticed that there was a lot of confusion out there about what is healthy and what is not and what to buy in a supermarket.

Come to grocery shopping time, people who are trying to go down the route of real food or paleo for the first time spend a lot of time figuring out what to buy, reading labels and asking the same questions: is this food paleo? What can I buy in a supermarket if I can’t eat gluten, dairy, sugar and grains?

I want to help folks looking to eat better and that’s why I put together this shopping list from one of the leading UK supermarkets, easily accessible from most locations across the country and with online delivery as well. This list contains easy to find fresh produce and vegetables to help you do your weekly or monthly shopping knowing you are getting a wide variety of vitamins, minerals and nutrients.

With this list you can:

  • Select the ingredients you like and navigate the supermarket looking for this or very similar options.
  • Or if you do your shopping online you can add them directly to your basket!

Once your fridge is full of the following ingredients creating a meal is super easy. If you don’t know where to start, the easiest thing is to divide your plate in 3 parts, 1 of protein (meat, fish or eggs), 1 of starches* (potatoes, sweet potatoes, plantains, butternut squash, beetroot, carrots, …), and the last 1 part full of veggies (broccoli, asparagus, kale, a big salad, peppers, courgette, aubergine, etc). Before calling it a day, add in some extra fat, like half an avocado or some olives if you are having a salad, a knob of butter on your potatoes, a good drizzle of olive oil on your veggies or a handful of nuts. If for your protein you are eating lamb, chicken wings or a couple of rashes of bacon, you probably don’t need to add much more fat to your meal.

*Note: if you are following a low carb or keto plan reduce the starches and increase the fat intake.

Eating this way has helped me feel better in my ways, less lethargic, more productive and lighter, as well as helped me manage my IBS symptoms and gave me a strong immune system which significantly decreased the amount of times I feel unwell, get a cold or get sick from exposure to all the viruses and bacteria (which is every day living in London and getting the tube to work!).

I buy 90% of my food from regular supermarkets and the rest from farmer markets and the occasional stop at a health store. What I want to show you with this list is that eating healthy is NOT that hard and expensive as many people think. You can get almost everything you need to improve your diet and health from a regular supermarket, especially if you have a big one nearby, like a Tesco or Sainsbury’s Superstore.

Before you get to the list, just a couple of notes on what you are going to see in there and my personal recommendations to radically improve your health and how you feel and perform in your day to day life.

  • I recommend to buy grass fed or organic for the fattier meats or cuts, and otherwise free range/free to roam/outdoor bred animals. This is good not only from an environmental and ethical standpoint but also for you, as these varieties have significantly more nutrients than farmed pigs and sheep, caged birds or feedlot cattle. As a general recommendation, which I see very often and I think it’s a great advice: buy the best quality you can afford. But don’t sweat it too much if you can’t, it shouldn’t be an excuse for you not to eat healthily.
  • For fish, opt for wild caught instead of farmed. Farmed fish is fattier, and although I have nothing against animal fat (as you might have noticed by now), all the chemicals and hormones used in farming methods will be stored in the fat.
  • For vegetables and fruits: I try to buy organic when I can, especially for those that I eat raw or with the peel, like berries, carrots, tomatoes, salad leaves, etc, and then I just make sure to wash and peel well the ones that are not organic.
  • Within the fats/oils category, I’d go for unrefined or extra virgin olive oil and coconut oil, as well as grass-fed butter (or ghee if you are sensitive to dairy), and rendered animal fats – who doesn’t love some good old duck fat roasted potatoes? Avoid heavily processed oils like rapeseed, canola, or sunflower and marg. Does this mean you cannot eat out because mostly everything is cooked in one of the super refined oils? No, it doesn’t mean that. Just try to avoid it as much as possible, but if you dine out a couple of times a week that’s just a very small percentage of all the food you eat! So don’t worry about it.

So these are my favourites and what I normally buy or I’d buy from Tesco when doing the weekly or monthly shopping. I’m sure there are plenty more options in your local store but this is a comprehensive list to get started and most of the items are available all year round.

Tesco UK paleo shopping list

BEEF LINK
Beef steak mince 15%, organic https://www.tesco.com/groceries/product/details/?id=261965092
Diced beef, organic https://www.tesco.com/groceries/product/details/?id=280664684
Beef lean steak mince 5% fat https://www.tesco.com/groceries/product/details/?id=250871426
Beef diced https://www.tesco.com/groceries/product/details/?id=280710797
Beef Casserole steak https://www.tesco.com/groceries/product/details/?id=292310388
Beef carvery joint https://www.tesco.com/groceries/product/details/?id=292294106
Beef brisket https://www.tesco.com/groceries/product/details/?id=257904508
CHICKEN  LINK
Chicken fillet, free range https://www.tesco.com/groceries/product/details/?id=274828379
Chicken fillet, organic https://www.tesco.com/groceries/product/details/?id=277615148
Whole chicken, free range https://www.tesco.com/groceries/product/details/?id=273968427
Whole chicken, organic https://www.tesco.com/groceries/product/details/?id=250527991
Chicken thigh fillets, organic https://www.tesco.com/groceries/product/details/?id=291360698
Chicken breast portions https://www.tesco.com/groceries/product/details/?id=294007923
Diced chicken breast https://www.tesco.com/groceries/product/details/?id=284755000
Chicken Thigh fillets https://www.tesco.com/groceries/product/details/?id=288661225
Chicken drumsticks https://www.tesco.com/groceries/product/details/?id=285210344
LAMB    LINK
Lamb Mince 20%, grass fed https://www.tesco.com/groceries/product/details/?id=261941310
Lamb diced leg, grass fed https://www.tesco.com/groceries/product/details/?id=282524801
Lamb stewing, grass fed https://www.tesco.com/groceries/product/details/?id=292357586
PORK    LINK
pork loin steaks, outdoor reared https://www.tesco.com/groceries/product/details/?id=285400845
pork fillet medallions, outdoor reared https://www.tesco.com/groceries/product/details/?id=265415242
pork fillet, outdoor reared https://www.tesco.com/groceries/product/details/?id=263745286
pork leg joint, outdoor reared https://www.tesco.com/groceries/product/details/?id=259038518
pork lean mince 5% fat https://www.tesco.com/groceries/product/details/?id=258431866
pork mince 10% fat https://www.tesco.com/groceries/product/details/?id=279164568
pork fillet https://www.tesco.com/groceries/product/details/?id=256565146
pork shoulder joint https://www.tesco.com/groceries/product/details/?id=259541778
pork belly slices https://www.tesco.com/groceries/product/details/?id=256564625
pork stir fry https://www.tesco.com/groceries/product/details/?id=276105696
SAUSAGES    LINK
heck 97% sausages, outdoor bred https://www.tesco.com/groceries/product/details/?id=277643857
traditional pork sausages, outdoor bred https://www.tesco.com/groceries/product/details/?id=280002982
pork chipolata sausages, outdoor bred https://www.tesco.com/groceries/product/details/?id=251523740
TURKEY    LINK
Turkey breast mince 2% fat https://www.tesco.com/groceries/product/details/?id=275457044
Turkey breast steaks https://www.tesco.com/groceries/product/details/?id=293819816
Turkey thigh mince 7% fat https://www.tesco.com/groceries/product/details/?id=275457021
Turkey breast fillets https://www.tesco.com/groceries/product/details/?id=278942594
Turkey breast stir fry https://www.tesco.com/groceries/product/details/?id=254222636
Turkey diced breast https://www.tesco.com/groceries/product/details/?id=293819730
Turkey diced thigh https://www.tesco.com/groceries/product/details/?id=293819753
GAME    LINK
venison diced https://www.tesco.com/groceries/product/details/?id=293788051
FISH    LINK
cod loins https://www.tesco.com/groceries/product/details/?id=293995525
cod fillets https://www.tesco.com/groceries/product/details/?id=292916835
Frozen cod fillets, wild caught https://www.tesco.com/groceries/product/details/?id=266264873
haddock fillets, wild caught https://www.tesco.com/groceries/product/details/?id=254293810
Frozen haddock fillets, wild caught https://www.tesco.com/groceries/product/details/?id=282393062
hake fillets, wild caught https://www.tesco.com/groceries/product/details/?id=283870302
Frozen hake fillets, wild caught https://www.tesco.com/groceries/product/details/?id=284754560
dyed smoked kipper fillets https://www.tesco.com/groceries/product/details/?id=253309801
Lemon sole, wild caught https://www.tesco.com/groceries/product/details/?id=266771746
Mackerel fillets, wild caught https://www.tesco.com/groceries/product/details/?id=277116733
Frozen pollock fillets, wild caught https://www.tesco.com/groceries/product/details/?id=264331503
Keta salmon fillets, wild caught https://www.tesco.com/groceries/product/details/?id=279468883
Sockeye salmon, wild caught https://www.tesco.com/groceries/product/details/?id=271519842
Smoked salmon, wild caught https://www.tesco.com/groceries/product/details/?id=257570593
Frozen wild alaskan salmon fillets, wild caught https://www.tesco.com/groceries/product/details/?id=264602391
Sardine fillets, wild caught https://www.tesco.com/groceries/product/details/?id=268486313
yellowfin tuna steaks, wild caught https://www.tesco.com/groceries/product/details/?id=291622061
SEA FOOD    LINK
Mussel meat https://www.tesco.com/groceries/product/details/?id=283088059
Frozen mussel meat https://www.tesco.com/groceries/product/details/?id=289840231
Frozen cooked mussels https://www.tesco.com/groceries/product/details/?id=268426558
Live mussels https://www.tesco.com/groceries/product/details/?id=250803042
Cooked king prawns https://www.tesco.com/groceries/product/details/?id=294007606
raw king prawns https://www.tesco.com/groceries/product/details/?id=294070408
Cooked prawns https://www.tesco.com/groceries/product/details/?id=256995648
scallops, wild caught https://www.tesco.com/groceries/product/details/?id=285364639
half shell king scallops, wild caught https://www.tesco.com/groceries/product/details/?id=263117016
Frozen scallops, wild caught https://www.tesco.com/groceries/product/details/?id=290017854
Frozen squid rings, wild caught https://www.tesco.com/groceries/product/details/?id=290017969
Frozen squid tubes, wild caught https://www.tesco.com/groceries/product/details/?id=268427626
EGGS    LINK
mixed sized eggs, organic https://www.tesco.com/groceries/product/details/?id=268263786
brown eggs, free to roam hens https://www.tesco.com/groceries/product/details/?id=275399728
medium eggs, free range https://www.tesco.com/groceries/product/details/?id=250802613
Liquid egg white, free range https://www.tesco.com/groceries/product/details/?id=266552250
Quail eggs, free to fly https://www.tesco.com/groceries/product/details/?id=295693378
STARCHY VEGETABLES    LINK
beetroot https://www.tesco.com/groceries/product/details/?id=281055891
butternut squash https://www.tesco.com/groceries/product/details/?id=277492084
carrots https://www.tesco.com/groceries/product/details/?id=256687445
parsnips https://www.tesco.com/groceries/product/details/?id=292275826
White potatoes, organic https://www.tesco.com/groceries/product/details/?id=288043116
baby potatoes, organic https://www.tesco.com/groceries/product/details/?id=288043433
sweet potatoes, organic https://www.tesco.com/groceries/product/details/?id=252367214
VEGETABLES    LINK
aubergine https://www.tesco.com/groceries/product/details/?id=293610620
brocoli, organic https://www.tesco.com/groceries/product/details/?id=267815791
brussel sprouts https://www.tesco.com/groceries/product/details/?id=264808038
cabbage https://www.tesco.com/groceries/product/details/?id=294070184
celery, organic https://www.tesco.com/groceries/product/details/?id=281055568
courgette https://www.tesco.com/groceries/product/details/?id=280404837
courgette spaghetti https://www.tesco.com/groceries/product/details/?id=287631810
garlic https://www.tesco.com/groceries/product/details/?id=263943986
kale, organic https://www.tesco.com/groceries/product/details/?id=252834693
leeks https://www.tesco.com/groceries/product/details/?id=267524806
onions https://www.tesco.com/groceries/product/details/?id=255736044
rocket https://www.tesco.com/groceries/product/details/?id=259840910
spinach, organic https://www.tesco.com/groceries/product/details/?id=250342022
spring onions https://www.tesco.com/groceries/product/details/?id=281035500
romain lettuce, organic https://www.tesco.com/groceries/product/details/?id=250218700
sweet peppers https://www.tesco.com/groceries/product/details/?id=295673143
MUSHROOMS    LINK
Mushrooms, organic https://www.tesco.com/groceries/product/details/?id=277248006
Mushrooms, wild https://www.tesco.com/groceries/product/details/?id=272866906
Dried shiitake https://www.tesco.com/groceries/product/details/?id=276449714
FRUIT & DRIED FRUIT    LINK
apples gala, organic https://www.tesco.com/groceries/product/details/?id=287009091
bananas https://www.tesco.com/groceries/product/details/?id=275280804
blueberries, organic https://www.tesco.com/groceries/product/details/?id=267967466
grapefruit https://www.tesco.com/groceries/product/details/?id=253556346
kiwi https://www.tesco.com/groceries/product/details/?id=292249766
limes https://www.tesco.com/groceries/product/details/?id=265891385
melon https://www.tesco.com/groceries/product/details/?id=254650837
papaya https://www.tesco.com/groceries/product/details/?id=272600381
pears https://www.tesco.com/groceries/product/details/?id=284475227
strawberries, organic https://www.tesco.com/groceries/product/details/?id=274026003
dates, organic https://www.tesco.com/groceries/product/details/?id=250281502
OILS    LINK
Coconut oil https://www.tesco.com/groceries/product/details/?id=292718570
butter, grass fed https://www.tesco.com/groceries/product/details/?id=254263282
Extra virgin olive oil https://www.tesco.com/groceries/product/details/?id=259045417
SEEDS and NUTS    LINK
almonds https://www.tesco.com/groceries/product/details/?id=266356851
almond butter https://www.tesco.com/groceries/product/details/?id=288745069
brazil nuts https://www.tesco.com/groceries/product/details/?id=258701017
cashews https://www.tesco.com/groceries/product/details/?id=266565966
chia seeds https://www.tesco.com/groceries/product/details/?id=290594510
pumpkin seeds https://www.tesco.com/groceries/product/details/?id=266387140
tahini https://www.tesco.com/groceries/product/details/?id=279768919

Discloser: I am not getting paid or received any kind of incentive for posting this, I honestly just want to guide you through your food choices and hope you find this useful!

I am not affiliated in any way with Tesco, and I will try and expand this to other supermarkets.

If any of the links are broken or spot any mistakes please do leave me a comment and I will try and update them as supermarkets change stock and the links originally provided can no longer be available.