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P R INTA BL E PACK

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 Paleo Pantry Inventory Sheet

FATS/NUTS/NUT BUTTERS CANNED FOOD & BEVERAGES

▫ Almonds ▫ Bone broth
▫ Almond butter ▫ Coconut water
▫ Cashews ▫ Salsa
▫ Coconut oil ▫ Sugar-free applesauce
▫ Olive oil ▫ Sugar-free marinara sauce
▫ Pecans ▫ Sugar-free almond milk
▫ Seeds ▫ Sugar-free coconut milk
▫ Sesame seed oil ▫ Tomato sauce/paste
▫ Sunflower butter (Muir Glen is a great brand)
▫ Walnuts ▫ Tuna
▫ __________________________ ▫ __________________________
▫ __________________________ ▫ __________________________

BAKING STAPLES & SWEETENERS SPICES & SEASONINGS

▫ Almond flour ▫ Basil
▫ Arrowroot flour ▫ Chili powder
▫ Coconut flour ▫ Cinnamon
▫ Coconut sugar ▫ Curry Paste
▫ Dry unsweetened fruit ▫ Garlic powder
▫ Maple syrup ▫ Garlic salt
▫ Raw honey ▫ Oregano
▫ Shredded unsweetened ▫ Paprika
coconut ▫ Parsley
▫ __________________________ ▫ Red pepper
▫ __________________________ ▫ Rosemary
▫ Sea Salt
▫ Thyme
▫ __________________________
CONDIMENTS & VINEGARS ▫ __________________________
▫ Apple Cider Vinegar
▫ Balsamic Vinegar
▫ Bragg’s Coconut Aminos OTHER
▫ Dijon mustard
▫ Frank’s Red Hot ▫ __________________________
▫ Primal Kitchen Mayo ▫ __________________________
▫ Red Boat Fish Sauce ▫ __________________________
▫ __________________________ ▫ __________________________
▫ __________________________

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 Healthy Hot Beverages

GOLDEN
MILK
(DAIRY-FREE)

BULLET
1 c. milk (dairy-free)
½ t. turmeric
¼ t. cardamom,

COFFEE cinnamon, or ginger

¼ t. black pepper
1 t. coconut oil

HOMEMADE
Honey, to taste
Cinnamon, to taste
10-12 oz black coffee
1 T. coconut oil Warm up 1 c. milk in a COCOA MIX
1-2 T. grass fed butter saucepan. Add spices (PALEO APPROVED)
and coconut oil.
Optional: Simmer gently for 5-7
Coconut milk minutes. Add honey 3 T. unsweetened
Cacao powder to taste and sprinkle cocoa powder
Dark chocolate with cinnamon. 1 t. cinnamon
Cardamom Savor each anti- 2 T. coconut sugar
½ t. Vanilla inflammatory drop! 1/8 t. Sea salt
1-2 droppers of liquid
stevia, to taste Mix all ingredients
together. Stir into
Blend all ingredients 1 c. of warm milk
and enjoy! (almond or coconut).

HOMEMADE
CHAI MASALA MIX
½ T. black pepper
CHAI TEA CHAI TEA
MIX
½ c. water
2 T. cinnamon ½ c. milk
2 T. ground ginger (coconut or almond)

>>
1 T. cardamom 2 t. Black tea
1 T. ground cloves Mix spices together and ½ t. Chai masala
½ T. nutmeg store in a cool, dry place. Raw sugar or honey

When ready to make tea, heat up water, black tea, and chai masala until it’s close to boiling.
Remove the pan from the heat and stir in the milk and sweetener. Return pan to the burner and
return to a boil.

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 Gluten-Free Cheatsheet

FATS & NUTS GRAINS

Almond milk Amaranth
Avocados Buckwheat
Butter (pasture-fed or organic) Millet
Cheese Oats (only if these are
Coconuts labeled gluten-free)
Coconut oil Quinoa
Extra virgin olive oil Rice
Ghee Teff
Nuts/Nut butters
Olives
Seeds (sunflower, pumpkin,
sesame, chia, flaxseed)

VEGETABLES
Artichokes
PROTEIN FRUITS Asparagus
Broccoli
Brussels sprouts
Eggs avocados Cabbages
Fish (wild-caught salmon, bell peppers Cauliflower
black cod, mahi mahi, grouper, cucumber Garlic
herring, trout, sardines) eggplant Green beans
Meat (grass-fed and lemons
pasture-raised) Green onions
limes Leafy greens and lettuces
pumpkin mushrooms
squash Onions
tomato
zucchini

AVOID
Malt vinegar, flavoring Triticale
Oats (unless specified
as gluten free)
Cooking sprays
Matzo Sushi (containing imitation crab)
Barley Malt Herbal supplements
Bouillon cubes Ramen noodles
Soy sauce Salad dressings
Bran Some mustards
Bulgar Teriyaki
Most beers Self-basting chickens
Duram or turkeys
Graham Some hard ciders
Brewer’s yeast Flavored yogurts
Farina

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 Instant Pot Cooking Times
MEATS & PROTEIN
BEANS BEEF BEEF BEEF CHICKEN

Dry Meatballs Ribs Roast Breasts

20-25 minutes 10-15 minutes 25-30 minutes 30 minutes 8 minutes

CHICKEN CHICKEN EGGS PORK TURKEY

Thighs/legs Whole Hard-boiled Chops Breast

10 minutes 25 minutes 5 minutes 5 minutes 15-20 minutes

GRAINS
OATS RICE

Steel-cut Brown
10 minutes 25 minutes

VEGETABLES
ASPARAGUS BRUSSEL BUTTERNUT SPAGHETTI
SPROUTS SQUASH SQUASH

2 minutes 3-4 minutes 8-10 minutes 7 minutes

SWEET WHITE
POTATOES POTATOES

Whole Whole
12-15 minutes 12-15 minutes

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Simple real food instant pot recipes
Bone broth
2.5 # assorted bones (chicken,
non-oily fish, beef)
1-2 c. vegetables, chopped in large
pieces (onions, celery, leeks, carrots)
8 c. water
1 t. salt
Place bones and vegetables in the
Instant Pot. Cover with water. Add
salt. Select the “soup” option at low
pressure. Set timer to 120 minutes.
After cooking time is complete, allow
to depressurize naturally.
Whole Chicken
Whole chicken
Salt
Pepper
½-1 c. water
Coconut oil, optional
For maximum flavor, turn on the saute
setting and add coconut oil to Instant
Pot. Place chicken inside and brown
on all sides. Remove chicken and
place Instant Pot rack in the bottom.
Pour water in the Instant Pot. Replace
chicken. Sprinkle with salt and pepper.
Select the manual setting and set timer
for 25 minutes (if your chicken is very
small or large, figure 6 minutes per
pound). After cooking time is complete,
allow to depressurize naturally.
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Steel-cut Oats
½ c. steel-cut oats
2 c. water
1 T. coconut oil
Dash of salt
Optional: milk, dried or fresh fruits,
cinnamon, honey, maple syrup,
chopped nuts
Combine all ingredients. Select manual
pressure (high) setting. Set timer for 10
minutes. Allow to depressurize naturally
for 10 minutes, then the quick release
feature can be used. Stir oats.
Top with your favorite optional
ingredients.
Applesauce
8 apples
½ T. cinnamon
½ c. water
Cut apples into quarters and core them.
Place in Instant Pot. Add cinnamon
and water. Select manual pressure. Set
timer for 8 minutes. Allow pressure to
release naturally, before using the quick
release. If you like chunky applesauce,
break up the apples with a spoon or
potato masher. If you prefer smooth
applesauce, blend with an immersion
blender or regular blender (be careful
of the steam!).
Simple real food instant pot recipes
Hard-boiled eggs
Eggs
1 c. water
Place rack or steamer basket inside
Instant Pot. Pour water into Instant Pot.
Select manual pressure. Set timer for 5
minutes. Once eggs have finished, allow
pressure to release naturally or use
quick release. Cool eggs and peel.
RICE
Brown rice
2 c. brown rice
2 ½ c. water
1 T. oil
½ t. Sea salt
Heat oil in bottom of Instant Pot,
using the saute feature. When oil is
hot, add the rice to the pan. Saute the
rice for about 30 seconds. Add salt
and water. Using the manual pressure
setting, set the timer for 22 minutes.
Allow the pressure to release for about
10 minutes. If there is still pressure
remaining, you can use the quick
release. Fluff rice with a fork before
serving.
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Salmon
4 salmon fillets (can be frozen)
¾ c. water
¼ c. lemon juice
1 lemon, sliced
1 T. fresh dill
1 T. butter
¼ t. salt
¼ t. black pepper
Pour water and lemon juice into the
bottom of the Instant Pot. Place salmon
fillets in the rack that comes with the
Instant Pot (or you can use a steamer
basket). Place one lemon slice and
sprinkle dill on each salmon fillet. If
the salmon is thawed, set the manual
pressure setting to 3 minutes. If the
salmon is frozen, use 4-5 minutes for
the manual pressure setting. Once the
time has expired, allow the Instant Pot
to depressurize naturally for 5 minutes,
before turning on the quick release.
Drizzle each fillet with butter. Sprinkle
with fresh dill, salt, and pepper.
 Build-your-own Smoothie
Select an ingredient from each category, add to the blender, and enjoy!

M IL K

¼ c. creamy lusciousness
1 c. liquids (optional)
Avocado
Milk (coconut, rice, almond, and dairy)
Juice (fruit or vegetable) Banana
Green tea Cottage cheese
Coconut water Greek yogurt
Nut butters

½ c. frozen fruit 1 serving smoothie boost

(if using fresh fruit, also use ice cubes) (optional)
Apple Acai powder
Avocado Cacao powder
Banana Chia seeds
Cranberries Cinnamon
Grapes Flax seed
Mango Ginger, peeled and chopped
Oranges Hemp seed/powder
Peach Matcha powder
Pear Nuts (cashews, almonds, walnuts)
Pineapple Nut butter (almond, cashew, etc.)
Spirulina
Vanilla

1 c. veggies, chopped if
necessary
Carrot
Collards
Kale
Spinach
Sweet potato, cooked
Swiss Chard

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 Build-your-own Soup
Select an ingredient from each category, add to the soup pot, and enjoy!

2 c. vegetables
1 qt liquid (Vegetables with a “*” can
Beef broth be added raw to the soup)
Chicken broth Broccoli
Vegetable broth Carrots
Cauliflower
Celery
Corn*
Garlic
Kale*
Mushrooms*
Onions
Peas*
1 c. protein, cooked Spinach*
Squash
Beans
Sweet potatoes
Beef, ground or shredded
Tomatoes*
Chicken, chopped or shredded
White potatoes
Ham, chopped
Lentils
Tofu
Turkey, chopped or shredded

Spices, to taste
Basil
Chives
Cilantro
2 c. whole grains, cooked Garlic powder
Italian seasoning
Barley
Brown rice Oregano
Bulgur Pepper
Quinoa Salt
Whole wheat pasta Thyme

Heat liquid in a large pot. Add protein, vegetables, and

grains. Simmer for 10 minutes. Add desired spices.

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 Matchmaker spices and foods

BASIL BAY LEAVES CARDAMOM CINNAMON CLOVES

Chicken
Dry rubs Chicken
Eggs Citrus fruits Apples
Fish Duck Carrots Apples
Pork Potatoes Lentils Chicken Beets
Salad dressings Shellfish Rice Lamb Lamb
Sauces Soups Squash Squash Squash
Zucchini Tomatoes Sweet potatoes Sweet potatoes Sweet potatoes

CORIANDER CUMIN GARLIC GINGER NUTMEG

Beans
POWDER
Beef
Beef Carrots
Chicken Chicken Beef
Curries Corn Carrots
Onions Eggplants Beans Chicken Broccoli
Pork Fish Beef Citrus fruits Cabbage
Potatoes Green beans Cabbage Pork Carrots
Sauces Lentils Carrots Rice Cauliflower
Soup Pork Chicken Stir-fries Lamb
Tofu Tomatoes Fish Sweet potatoes Squash
Tomatoes Zucchini Tofu Tofu Sweet potatoes

OREGANO PAPRIKA ROSEMARY THYME

Beef
Carrots
Beans Cauliflower
Bell peppers Broccoli Beans Chicken
Chicken Cauliflower Chicken Green beans
Fish Chicken Fish Lentils
Lamb Lamb Lamb Peas
Mushrooms Potatoes Mushrooms Potatoes
Pork Shellfish Peas Sweet potatoes
Potatoes Squash Pork Tomatoes
Zucchini Tofu Potatoes Zucchini

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 Build-your-own Salad

2 c. Greens ½ c. protein, cooked

Cabbage Beans
Kale Chickens
Romaine Eggs, hard-boiled
Spinach Steak
Swiss chard Tofu
Tuna

1-2 T. flavor boosters

1/2 c. vegetables or fruits
Bacon
Cottage cheese
Apples Croutons
Avocado Dried fruit
Bell peppers Hummus
Carrots Nuts
Citrus fruits Pomegranates
Cucumbers Seeds
Mushrooms Cheese (sharp cheddar, feta, fresh
Peas mozzarella, etc.)
Sweet Potatoes, roasted
Tomatoes
Watermelon
Zucchini

Dressing
Assemble salad in order of ingredients listed. Toss, if desired.

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 Transform your leftovers!
If you have leftover…

Roasted Chicken
vegetables Mashed
Frittata potatoes Rice Burritos
Fried rice
Burritos
Quesadillas Shepherd’s pie Pot pie
Fried rice
Paninis Pancakes Salads
Rice pudding
Scrambled eggs Soup
Stuffed bell
Soups Stir-fry
peppers
Tacos

Sweet
Fruit Vegetables Potatoes potatoes
Frittata Hash
Oatmeal Hash
Pot pie Soups
Smoothies Smoothies
Soups
Soups

Beans Beef Ham

Burritos Fried Rice Fried rice
Fish
Refried beans Quesadillas Fish cakes
Hash
Salads Soup Salads
Salads
Soups Tacos Tacos
Soup

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