Be a better, healthier, happier grocery shopper!

Are you struggling to shift those extra pounds, burn excessive fat or build more muscles mass? Are you are going to the gym three times a week, following diet tips and latest fitness news and still not seeing the results you want? It’s not always easy to reach your goals, and it often takes some time to transform the body. The first thing you should do is to re-stock your kitchen cupboard with healthy foods and remove all unhealthy foods. As it all starts at the grocery store it is important to start your shopping well prepared and having a list of healthy supplies to add to your basket.
This grocery list helped both my clients and family to keep the kitchen cupboards healthy and diet friendly! You can print this out and take it with you to the grocery store, or you can save it to your iPad or phone. There are plenty of very cool iPad and iPhone applications that are available for free. Click here for free download
  • VEGETABLES:

Broccoli
Cucumbers
Romaine lettuce
Brussels sprouts
Baby spinach
Kale
Green beans
Asparagus
Courgettes
Seaweed
Carrots
Squash
Sweet potato
Wine Tomatoes
Cherry tomatoes
Red, yellow, green pepper
Eggplant
Onions
Garlic
Mushrooms
Cauliflower
frozen edamame, shelled

  • FRUITS:
Bananas
Blackberries
Plums
Blueberries
Strawberries
Cantaloupe
Honeydew
Nectarines
Cherries
Red apples
Lemons
Green apples
Kiwi fruit
Lime
Avocados
Always buy fruit and vegetables when they are in the season. Store in the kitchen or fridge in small quantities and do not keep them there for over a week as they will lose all of their nutrients.
  • GRAINS and BREADS

Quinoa
Millet
Polenta
Buckwheat
Barley
Brown rice, wild rice
Amaranth
Oatmeal – rolled
Whole-grain or oat breakfast cereal
Whole-wheat or rye bread
Whole-wheat pasta
Whole-wheat pitas or tortillas

  • CANNED and JARED

Black beans
White beans
Canned tuna in spring water or brine
Olives
Sun-dried tomatoes (not in oil)
Tomato sauce (no added sugars)
Vegetable or chicken stock/broth (low-salt)

  • DRIED FRUITS and RAW NUTS

Dried apricots
Prunes
Raisins
Almonds
Pistachios
Walnuts
Hazelnuts
Macadamia
Freshly ground unsalted peanut butter from Whole Foods if you have one nearby (you must try the grinding machine!), they also offer a home delivery service http://www.wholefoodsmarket.com/online-ordering

  • SEEDS

Chia seeds
Milled Flaxseed
Sunflower seeds
Pumpkin seeds
Sesame seeds

  • CONDIMENTS and SPICES

Balsamic vinegar
Wine vinegar
Extra-virgin olive oil
Canola oil
Coconut butter
Low sodium kitchen salt
Ground mixed pepper
Low-sodium soy sauce
Mustard
Turmeric or curry powder
Chocolate, dark (not milk) with at least 70% cocoa
Cinnamon and nutmeg
Honey
Coconut sugar
Maple syrup or date syrup

  • REFRIGERATED ITEMS

Eggs
Low-fat Feta cheese
Low-fat mozzarella cheese
Semi-skimmed Milk or diary free milk such as Soya, Almond milk, Cocunut milk, Oat milk, etc
Low-fat natural probiotic Yogurt
Non fat plain greek yogurt
Sour cream, low-fat
Non fat or low fat 1-2% cottage cheese

 

  • DRINKS

Water
Coffee
Green tea
Chamomile tea
Peppermint tea
Orange or grapefruit juice (100%)

  • PROTEIN

Chicken breast, skinless and boneless
Deli meat, sliced and skinless (not processed cold cuts)
Whole fish or fillets: trout, tilapia, sea bass, tuna, salmon
Seafood: prawns, scallops

  • OTHER SOURCES OF PROTEIN

Tofu
Tempeh
Beans
Lentils

  • FROZEN FOOD

Blueberries and raspberries, unsweetened
Vanilla or fruit frozen yogurt

  • SUPPLEMENTS

Omega 3 capsules
Whey or brown rice protein powder

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