What I Eat In A Week – Grocery Shopping For The Autoimmune Protocol



Inspired by the posts on The Primalist every week about her weekly cart contents, I thought I’d share my weekly haul along with the freezer items I am planning to consume this week. Among the goodies:

-grass-fed sirloin steak
-grass-fed ground beef (to make beef sausage patties)
-grass-fed beef liver
-wild Alaskan salmon fillet
-uncured, organic bacon
-homemade bone broth
-organic lettuce
-organic parsley
-organic kale
-organic chard
-organic radishes
-organic bok choi
-organic green beans
-organic ginger
-organic spaghetti squash
-organic delicata squash
-organic butternut squash
-organic zucchini
-organic carrots
-organic bananas
-organic kiwis

Items not pictured that I will eat this week:

-organic coconut oil
-organic cold-pressed olive oil
-organic large coconut flakes
-kalamata olives
-fresh herbs from my garden
-fresh winter greens from my garden

If that seems like a lot of food for one person, I should add that I cook dinner for both my husband and I every night and he usually incorporates the leftover veggies into his lunch the next day.

When planning my meals for the week, I always start with the meat. We just picked up our 1/4 beef from Crown S. Ranch, so I now have a freezer full of local, grass-fed, humanely-raised beef at my disposal, which makes things a lot easier (I have always struggled to justify buying meat at the grocery store or paying farmer’s market cost for good meat). I also buy salmon bulk from a local fishmonger, which is so much cheaper than buying at the store it blows my mind (and it happens to be a family that is concerned with sustainability, which is important to me). After taking a trip to the freeze to grab the protein, I start with the farmer’s market, which we are lucky enough to have year-round here in Seattle. I buy my bacon there, as well as all of the fresh seasonal produce I can. Then I round it all out by making a trip to the co-op, where I settle for a few not-so-local items that I need to round out a variety for the week – in this case it was bananas, kiwis, ginger, carrots, green beans, and zucchini.

Of everything I purchased, I am most excited about the spaghetti squash. Fall is my favorite season, and I will gladly eat fresh squash every day of the week. Is there anything special on your AIP-menu this week that you would like to share?

About Mickey Trescott

Mickey Trescott is a cook and one of the bloggers behind Autoimmune Wellness. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Mickey started to write about her experience to share with others and help them realize they are not alone in their struggles. She is a certified Nutritional Therapy Practitioner by the Nutritional Therapy Association, and is the author of The Autoimmune Paleo Cookbook, a guide and recipe book for the autoimmune protocol, and AIP Batch Cook, a video-based batch cooking program. You also can find her on Instagram.


  • My husband and I just moved to Seattle, and I’m also on the paleo autoimmune diet. Can you tell me where you buy your fish? And any other recommendations you might have (who you prefer for produce, etc)? I’m overwhelmed at the options here in town, and I’d like to think they’re all safe and eco-conscious, but I can never be sure 🙂

    • Hi Samantha,

      Welcome, and its awesome to know there are other people locally who eat like me! Sometimes I feel like an alien. What part of town are you living in? I buy fish from Anne Mossness, she sells salmon portions frozen in 22lb boxes for $170-85 (works out to about $8/lb) and also has smoked fish, canned salmon and frozen cod, all from her family’s small fishing operation. The fish is better quality than most I have been able to find besides fresh off the boat. If you email me I can let you know the next time our group puts in an order – I believe she will only sell if you have an order for at least a few boxes (we will be due for some around the end of the year). Wild Salmon Seafood at the fisherman’s terminal is the best place to buy fresh fish – I usually will go there if I want fresh Halibut, and they also occasionally get fresh sardines in the summer.

      The best place for produce is any farmer’s market – there are few that go year round. The Ballard and University district ones are usually the largest and have the most variety, but I usually shop at the Capitol Hill one because it is local to me. After that, I get everything else at Madison Market, it is a co-op on Capitol Hill. Everything in their produce section is organic and they make a good effort for local, but there are quite a few things from far-off lands. They have a freezer with 100% grass-fed beef and natural pork, but it is hella expensive. I only buy from them if I am in a pinch. I rarely go into Whole Foods, I can’t stand that place. Also stay away from Bill the Butcher, they won’t disclose where their meat comes from and that sketches me out. I mostly buy meat from Crown-S-Ranch, who sells beef and lamb by the cut as well as in bulk. They also have roasting and stewing hens. They have drop points all over Seattle about once a month in the winter, a couple times a month in the summer. I order online and then pick up from a cooler on a neighbor’s porch, kinda fun!

      Lastly, I order from Azure Standard once every couple months and pick up at a drop point in Shoreline. They have a good price on organic olive oil, coconut aminos and other stuff I don’t eat that my husband does – nuts and nut butters, coconut flakes, sweet potatoes, etc. If you want to get in on that I can also include the drop coordinator’s contact in my email.

      Seattle is one of the best places to live for this style of eating. There are lots of farmers raising animals ethically on grass, veggies year round and people are really into it. Unfortunately it can be expensive, but if you shop around for meat or have a freezer and can buy in bulk you can really save some money.

      Boy this turned into Mickey’s shopping guide to Seattle! Maybe some other people will get some use out of it also… 🙂

      Oh and my email – [email protected]


      • Kat says

        Thank you so much for the Seattle shop guide. I’m also new to AIP and Seattle and trying to make things work budget wise has been hard on my cortisol levels, if you know what I mean. I live in West Seattle and that’s the only farmer’s market I’ve been to, but it’s tiny and expensive. If there a food group/bulk shares going on I’m very interested in joining. I’m also feeling overwhelmed by how to get all my food because I’m in a place where my fatigue is so high I’m restricted from getting out and all over the city for the right foods. Thanks again for all that wonderful info. I’m glad someone else needed it too!

  • So much info! Awesome!

    We’ll be Queen Anne apartment-dwellers soon, and I don’t know yet how big our freezer will be. I may have to see if anyone is willing to share a box of beef or fish.

    • Awesome! I lived in lower Queen Anne my first few years in Seattle – love it! There are a lot of good grocery stores over there but they are all pretty expensive, Metro Market being the costliest (even over Whole Foods!). I think they have a summer farmer’s market on top of the hill.

      Its pretty tough to make bulk meat work without a deep freeze. We got by for a little while splitting fish boxes and ordering a few cuts at a time from Crown S.

      Good Luck!


  • Rosie says

    Hi Mickey, I was really interested to read what you eat. I don’t have an autoimmine disease, that I’m aware of. I do have ibs and used to have leaky gut till recently. Cutting a long story short I’ve been experiencing awful gut spasms along with back ache so I’ve decided to go back to basics and most foods I avoid seem to be ones you avoid – dairy,nuts,seeds,legumes and most sugars. anyway i was wondering if you have snacks at all? i eat clean the rest of time but no sure what to have in between. oh and I don’t eat much fruit either. I’d be interested in your thuoghts.

    • Hey Rosie,
      When I was vegan I had to put something in my mouth every 2-3 hours or I would get shaky and feel like I was going to pass out. I had horrible blood sugar problems from eating a diet high in carbs. It took a long time (3-4 months), but as I switched over to eating more meat and fat (a lot more!) I no longer needed snacks. Once I stopped being hypoglycemic, I found it was more of a psychological thing (I was used to the idea of having snacks). It took me some time to get over the idea in my brain that I needed to eat snacks even though I didn’t physically.

      Now, if I feel hungry between meals I remind myself to eat more fat or protein at mealtime, and eat something like a few carrots, olives or a spoonful of coconut oil. I know thats kind of gross, but my restricted diet doesn’t really lend itself well to snacks, and I get into trouble if I grab a piece of fruit. My husband is a snacker and he makes himself these coconut oil squares in an ice cube tray – I think they are made out of coconut oil, shredded coconut, honey, chocolate and some nuts. Depending on what you can tolerate you might be able to make something like that, even if it is just coconut.

      Sorry to hear that you have been having trouble, and hope you find something that works for you soon. Have you looked into low-FODMAPs for IBS? In my searches I have seen a lot of people having success with it, but I don’t know if that is what you meant when you said you eat like me. Anyways, good luck!

      • Rosie says

        Thanks for your advice, I really appreciate it. I’ve long thought that I’d be better without snacks. I’ll rethink my meals though I have to be careful of having too much fats. There are so many things I am avoiding now that I’ve set it off. Not sre about fodmaps as I also react to things which aren’t on the list.

  • Erin says

    Looks similar to what I buy. I do need to incorporate more fermented foods though. May I ask, is there a reason you specifically buy uncured bacon? Is that because of AIP or nitrates? I make our bacon the majority of the time, buying local pastured pork belly, brining in sea salt or sea salt during and smoking.

    • Mickey says

      Erin – I buy it because it is unprocessed and sugar-free, they just add salt. If you make your own bacon, that is awesome!

  • Valerie says

    I am new to the automimmune diet. I was diagnosed with LPP about 9 months ago. Against my better judgement, I used all of the pills, creams, and shampoos….nothing worked. So, out the meds went. I am curious what your recommendations in reference to eggs, tea, and fruit. I am struggling for breakfast items. Val

  • […] This article has moved to a location on my new website (autoimmune-paleo.com), click here to read it! […]

  • Danielle says

    Hi Mickey!! I’m so excited to ready your blog and I’m also thrilled that you live in my area ish. 🙂 Ok so I have Graves Disease. My only symptom is GI issues. Sudden onset of vomiting and diarrhea (almost seems like dumping syndrome). I’m considering going paleo because from what I’ve read on various websites it sounds promising. My symptoms aren’t everyday though and I don’t know how to figure out what foods affect me because it seems that my body doesn’t show symptoms quickly after eating a particular food. Any thoughts or advice?

    • Mickey says

      Hi Danielle,
      Sorry to hear about your Graves disease and your GI symptoms. Its really hard to tell what will happen when you try the elimination diet – you might find that issue go away, or you might find it easier to pinpoint which foods are causing reactions. As you weed out the potential triggers it may become more obvious which foods are triggers. I know that is vague, but you never know until you try! Wishing you luck!

  • Kim Johnson says

    Hi! I just downloaded the e book, but it will not download and then I lost the link. I used paypal. Can you email me a link? Thanks!

    • Mickey says

      Hey Kim,
      I’m sure you have figured this out by now, but if you need help with getting your link reactivated please email autoimmunepaleo at gmail.com. Thanks!


  • Jen says

    Mickey – this list seems to be lacking in variety of fruits and /or roots for carbs …?

    • Mickey says

      Jen, at the time I wrote this post I was getting digestive upset from root veggies and fruit. We are all on our own journeys, what works for one does not work for another, and things can change over time!

      Wishing you the best,


  • Imei says

    I was smiling when I saw the picture of the food you consume in a week (including leftovers for your husband, and the items not pictured). People are so surprised how much food I can eat (I eat a lot of food!) for how tiny I am, but I”m also a triathlete, and there are days my caloric demand is through the roof. On those days, rules about not needing snacks between high-fat, nutrient dense meals don’t work. I will eat everything in sight, and then still lose weight if I’m not careful. With a concurrent food allergy to all nuts and beans, and having Celiac Disease and following most of the AIP, I’m curious to know what others do in terms of FREQUENCY of eating. I’m finding that I can’t make it through the day without eating at least four times, and one generous snack in the mid-day.

    • Mickey Trescott says

      Imei, I’m with you on the quantity–I stopped feeling bad long ago. My body needs those nutrients! Thanks for sharing your story 🙂

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