Grocery list

Basic shopping list example

For full list: go to Food pyramid

(Would be nice to list amounts for a week let's say)

Dairy (foundation)

Item	Brands	Notes/
Milk	Summerhill (goat)	Low-fat (1%) or whole; organic preferred. Ray used up to a gallon daily, you can get most of your callories with sugared milk.
Cheese		Animal rennet D.O.P. preferred, Aged varieties: Parmigiano Reggiano, Pecorino, Feta (naturally salty), Gouda, Emmental, Mozzarella, Cheddar. High Calcium:Phosphate ratio
Butter	Kerrygold, Organic Valley Pasture-Raised	Grass-fed
Ice cream	Häagen-Dazs, Strauss, Van Leeuwen	Safe way to increase cholesterol, pick basic flavors, vanilla has fewest additives; avoid carrageenan
Greek yogurt		Lower in tryptophan and lactic acid than normal yoghurt, you can make your own Strained yoghurt recipe

Fruits & Juices

Item	Notes/Brands
Orange juice	Fresh-squeezed or frozen concentrate (Ray used this in winter when fresh fruit is scarce).
Whole oranges	Daily staple Ripe, sweet oranges, Valencia are good
Other fruits	Watermelon, ripe papayas, cherries, cooked apples, guavas, cherimoyas, grapes
Grape juice	Antiinflammatory

Proteins

Item	Notes/Brands
Eggs	Pasture-raised; check that feed has no flax/omega-3 additives (makes eggs fishy, increases PUFA)
Liver	Once weekly; beef liver, organic. Eat with butter/fat and sugar (ice cream!) to avoid hypoglycemia
Shellfish	Oysters (2-3 oz once weekly for copper/selenium/zinc) Crown Prince in olive oil, also shrimp, squid, scallops
Gelatin/bone broth	Balances muscle meat amino acids; homemade or Great Lakes/Vital Proteins unflavored
Ground beef	Ideally grass fed, organic, better Tryptophan:Glycine ratio

Fats & oils

Item	Notes/Brands
Coconut oil	Refined, deodorized (less allergenic than virgin); or fully hydrogenated coconut oil (zero PUFA, Ray's preference for cooking)
Olive oil	For salads/light cooking; small amounts
Ghee	Nutritionally good, though Ray preferred fresh butter's taste

Vegetables & fiber

Item	Notes/Brands
Raw carrots	Daily carrot salad- (shredded, with olive oil, vinegar, salt) — antibiotic/anti-estrogenic Ray Peat's carrod salad recipe
Cooked mushrooms	Well-cooked (fry until translucent or boil 1+ hour); antibiotic and antiinflammatory, Muhsroom recipes
Bamboo shoots	Canned is fine; germicidal
Cooked greens	Beet greens, chard, kale boil and drink the water for magnesium Recipe for Ray Peat's leafy greens
Potatoes	Overcooked, with butter/cream and salt Mashed potatioes recipe

Pantry staples

Item	Brands	Notes
White sugar		Sucrose is less glycemic than starch
Honey		Light-colored preferred (dark can be irritating)
Salt		Additive-free; salt to taste generousl
Baking soda		For occasional use in water; helps CO₂
Coffee		Regular (not decaf); fine grind for cold/warm brewing

Supplements (if needed)

Item	Brands	Notes
Thyroid	Armour, Cynoplus, Novotiral, WP-Thyroid, Thyroid-S	Link to Supplementing T3/T4
Vitamin D3		2000-6000 IU daily in winter
Vitamin K		liver, or supplement
Magnesium		Magnesium carbonate or glycinate (less bowel irritation)
Aspirin	GeriCare , Health Natura's Aspirin powder, AniPrin P, Pharbest, Health A2Z	Low-dose; antiinflammatory, Link to Aspirin