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Healthy Food Shopping List

The following is a list of foods I have compiled for you to include in your diet to support your healthy lifestyle, feel energised, healthy, and transform your body. These foods will aid your body in burning fat, building muscle, and toning at a fast, healthy rate. As you can see, eating healthy does not have to be boring. There are a large variety of foods included on this list for you to enjoy, which all contain a range of nutrients your body needs. After a few weeks of eating this way, you will find you have much more energy and you will be feeling much healthier. This list includes many healthy foods for you to include in your diet, but you don’t need to limit yourself to this list. There are thousands of different foods out there that are healthy, just remember to stick as close to a natural food source as possible. Happy shopping!


*Serving suggestions are just a guide and may differ from person to person. Consider your rough daily calorie requirements to ensure you are not eating too much or too little.




Grains/Complex Carbohydrates

Serving suggestions per meal:


Ezekiel Bread (1 slice)

Wholemeal bread (1 slice)

Wholemeal tortillas (1)

Brown rice (1 cup cooked)

Rolled Oats (½ cup dry)

Quinoa (1 cup cooked)

Sweet potato (150g)

Rice Cakes (2)

Gluten free pasta e.g. pea, buckwheat, red lentil, rice (1 cup uncooked)


Protein

Serving size per meal: Size of your fist


Chicken breast

Tuna

Turkey

Salmon

Sea bass

Beef (lean)

Eggs

Tofu

Legumes

Seeds & Nuts

Serving size:

Seeds – tablespoon

Nuts – handful

Go for unsalted and unsweetened.

Almonds

Peanuts

Walnuts

Almonds

Cashews

Sunflower seeds

Pumpkin seeds

Flax seeds

Chia seed



Vegetables

Serving size: Around 1- 3 cups with main meals. Variety of veg in each meal will provide your body with a higher array of different nutrients.


Kale

Spinach

Lettuce (darker green leaves have more nutrients)

Sweet Potato

Pumpkin

Tomatoes

Broccoli

Squash

Green beans

Avocado

Cucumber

Asparagus

Corn

Peas

Lentils

Chickpeas

Kidney Beans

Carrots

Onions

Garlic

Ginger

Coriander

Mint

Basil

Chive



Fruit

Serving size: Size of fist, 2-3 a day


Bananas

Oranges

Apples

Strawberries

Blueberries

Raspberries

Mango

Melon

Grapes

Kiwi

Pineapple

Lemon

Lime

Pears

Cherries

Peach

Dried Dates (higher in sugar, limit to 2-3. Also good for blending and using as alternative to sugar in cooking)

Dairy/ Plant Based Alternatives

Serving size dairy: ½ cup, try to limit dairy to once per day.


Cottage cheese

Cheddar cheese

Cow’s/ goats milk

Unsweetened almond milk

Coconut milk

Coconut cream (alternative to dairy cream for cooking)

Rice milk

Greek yogurt

Dark chocolate, preferably 80% cocoa or up (eat occasionally – only 1 or 2 squares)


Oils & Healthy Fats

Serving size: Tablespoon


Extra virgin olive oil

Flaxseed oil

Coconut oil (real stuff from health food section – looks like white butter)

Natural peanut butter

Almond butter


Condiments

Serving size: Sweet – teaspoon, Savoury – tablespoon


Agave

Honey

Natural maple syrup

Date Paste

Soy sauce

Vinegar

Spices

Serving size: Teaspoon


Black pepper

Cayenne pepper (pinch)

Sea salt (pinch)

Cumin

Onion granules

Garlic granules

Paprika

Basil

Oregano

Thyme

Dukkah

Tumeric

Cinnamon

Nutmeg

Red chilli flakes



Baking


Serving size: Depends on recipe


Wholemeal flour

Buckwheat flour

Oat flour

Coconut flour

Almond flour

Cocoa powder

Natural vanilla extract

Beverages


Water (at least 2-3L a day)

Black tea (be careful of milk and sugar, it quickly adds up)

Green tea

Herbal teas

Coconut water (sugar free)

Infused water (e.g. lemon squeezed)

Coffee (no more than 2 cups a day)



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