FAT LOSS SHOPPING LIST

This week we look at creating your own “fat loss” shopping list.

Now that you’ve been tracking your food choices for several weeks and had a deeper look at proteins, carbohydrates, fats, and fruit/veg, you’ll have a much better idea of what foods will benefit not only your fat loss efforts but also the ones you actually enjoy.

The problem is you might not have been eating/buying these foods/ingredients for long enough for it to become a habit and part of your lifestyle. So each week you’ll be using up brain space having to actively think about doing this.

Enter your new shopping list!

Having a weekly shopping list that includes all this great stuff that is easily repeatable is key to making this part of your lifestyle.

If you’ve made new food choices that support your fat loss efforts, you’ll want to have those ingredients at the ready. Remember discussing reducing friction for healthy habits? Without the ingredients readily available you’ll have too much friction involved to make that recipe. (which will likely lead to making some not-so-great choices)

Personally, I like to use online shopping, and most items I’ll repeat buy, nice and easy. This saves me an hour round trip for shopping and only costs 50p (click and collect)

For those of you who prefer to go to the shops, you could sort your list out using our “Eat more, less, sometimes.” charts. (refer back to your initial nutrition pack for a reminder).

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Example Shopping List

Proteins:

[ ] 1.5kg British chicken breast

[ ] 1 dozen free-range eggs

[ ] 500g salmon fillets

[ ] 1kg lean beef mince (optional)

[ ] 400g firm tofu

[ ] 2 tins chickpeas/lentils

Vegetables:

[ ] 1 large bag mixed salad greens (spinach, rocket, lettuce)

[ ] 1 head broccoli

[ ] 1 head cauliflower

[ ] 3 bell peppers (mixed colours)

[ ] 4 tomatoes or 1 punnet cherry tomatoes

[ ] 1 large cucumber

[ ] 3 carrots

[ ] 1-2 onions (or red onions)

[ ] 1 bulb garlic

[ ] 1 bunch kale or Swiss chard

Fruits:

[ ] 6 apples or pears

[ ] 6 bananas

[ ] 1 punnet mixed berries (fresh or frozen)

[ ] 2 oranges (or seasonal citrus)

[ ] Additional seasonal fruit (e.g., kiwi, grapes)

Carbohydrates:

[ ] 500g bag brown rice

[ ] 250g packet quinoa

[ ] 1 loaf wholemeal/sourdough bread

[ ] 500g bag rolled oats

[ ] 2 medium sweet potatoes

[ ] (Optional) Whole wheat pasta

Healthy Fats:

[ ] 2 ripe avocados

[ ] 500ml extra virgin olive oil

[ ] 200–250g mixed nuts (almonds, walnuts, etc.)

[ ] 150–200g seeds (chia, flax, or pumpkin seeds)

Dairy/Alternatives:

[ ] 500g tub low-fat Greek yogurt

[ ] 200g low-fat cheese (cheddar or similar)

[ ] Milk or plant-based alternative (almond, oat, soy)

Pantry & Extras:

[ ] Vegetable/chicken stock cubes

[ ] Dried herbs & spices (salt, pepper, paprika, turmeric, cumin, oregano, etc.)

[ ] Fresh herbs (parsley, coriander)

[ ] Condiments: mustard, ketchup, mayonnaise, soy sauce, vinegar

[ ] 1 small jar natural honey or maple syrup

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The key point here is that you have thought about what ingredients you will need each week to successfully prepare your meals.

Example:

If you’ve started to prepare fajita wraps for your lunches (awesome choice) then each week you’ll need 5x Wraps, 500g Chicken Breast, Fajita Seasoning Pack x2, Sour Cream, Salsa, Guacamole, Low Fat Cheese etc

Without having this in your list and then ready in the house, your chances of success are seriously limited!

For those that feel you’re on your phone enough as it is, get this down in a note pad but keep it so you can refer back to it.

Your shopping list should be accessible to you and easy to get done even on a super busy day, make life easier for yourself.

WEEKLY TASK

Prepare your own fat loss shopping list full of ingredients you love that supports your goals!

I will be asking to see your shopping list in the next few days.