Healthy Food Shopping List

By : | 43 Comments | On : October 14, 2013 | Category : Food, Kitchen, Lifestyle, Reviews, Shopping Tips, Weight Loss, Weight Maintenance, Well Being

Shopping Basket

A few weeks ago I blogged my ‘Healthy Kitchen Gadget Essentials’ and I promised to post a highly requested blog on my ‘healthy food shop/grocery essentials’ .. so here it is!

 

My food shop varies week to week, depending on what I’m planning to cook/recipe develop, but these are my healthy supermarket staples which I have either a) in my kitchen or b) on my shopping list at least once a month. You should adapt my list to suit your taste preferences, dietary needs and goals as well as lifestyle, and take from it what you wish!

 

Oh, and don’t forget to check out my blog post on ‘How to Navigate the Supermarket’ for more information not the reason behind my food choices!

 

Fresh/Dried Fruit & Vegetables

  • Apple, bananas, oranges, plums/nectarines, pears
  • Raisins, dried apricots, dates
  • Onions, mushrooms, carrots, peppers, cauliflower
  • Broccoli, spinach, kale, rocket
  • Salad leaves, cherry tomatoes, cucumber, spring onions, radish
  • Avocados

 

Fresh Protein

  • Chicken breast, turkey thigh (fat trimmed after), turkey mince
  • Lean beef mince
  • Salmon, smoked mackerel, prawns
  • Eggs

 

Dairy

  • Skimmed or semi-skimmed milk. unsweetened almond milk (latter in non-dairy)
  • Greek yoghurt
  • Cottage cheese
  • Cream cheese
  • Babybel, Extra light Laughing Cow Triangles

 

Starchy Carbs

  • Oats
  • Sweet potato, new potatoes
  • Brown basmati rice
  • Quinoa, couscous
  • Fresh pasta, wholemeal pasta
  • Granary bread, wholemeal wraps, wholemeal pitta bread
  • Oat cakes, Ryvita

 

Tins

  • Tomatoes
  • Kidney beans, chickpeas, black beans, cannelloni beans, mixed bean salad
  • Ratatouille
  • Lentils
  • Tuna canned in spring water, salmon in tomato sauce

 

Frozen Foods

  • Peas, Mediterranean vegetables, sweet corn
  • Frozen berries
  • Quorn mince
  • Vegetable/bean burgers (where these are the main ingredients), vegetarian sausages

 

Healthy Fats/Protein

  • Peanut, cashew or almond butter
  • Flaked almonds, pumpkin seeds, sesame seeds
  • Ground flax seeds
  • Unsweetened desiccated coconut

 

Condiments/Oils

  • Olive oil, vegetable (rapeseed) oil
  • Coconut oil (for baking)
  • Soy sauce
  • Sweet chilli sauce
  • Balsamic vinegar

 

Seasonings/Herbs/Spices

  • Celtic or pink Himalayan sea salt
  • Black pepper
  • Lemon juice, wine vinegar
  • Vegetable/chicken stock
  • Harissa paste
  • Cinnamon, chilli flakes, paprika, garlic, oregano, coriander
  • Stevia, agave nectar, honey, xylitol
  • Cocoa

 

Nic’s Extras…

 

Healthy Fridge

 

I hope you find this list useful! Have I missed anything?! What can’t you live without?!

 

*This blog post contains affiliate links. Please read my disclaimer page for more information.

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Comments (43)

  1. posted by Jenny on October 14, 2013

    Great list nic. At this time of year I’d add some squash or swede/turnip . I’m surprised about the no added sugar squash though; what’s your take on aspartame?

    Loving your blog and tweets – thank you

      Reply
    • posted by Nics Nutrition on October 14, 2013

      Aw thank you! Oooh I love the seasonal Veg :) My views are (in line with the gov) that it is safe in small quantities.. Adding a dash of squash to my drinks helps me to keep hydrated (it goes down easier for me than water) and doesn’t rot my teeth as sugar does (I am prone to fillings!).. I would love to be able to drink water alone but my palette just won’t allow it.. !

      Check out this link for more info on aspartame: http://www.food.gov.uk/policy-advice/additivesbranch/aspartame/#.UlxQ0haYdz8

        Reply
  2. posted by Liza Salt on October 14, 2013

    Raw (unsalted nuts) and dried fruits are top of my list (after a trolley of Greek Yogurt)!

    Fresh berries are a fridge staple to make breakfasts and snacks super colourful :)

    Great post, such a good foundation to start adding your own healthy favourites to.

    *

      Reply
  3. posted by Diane on October 18, 2013

    Hi Nic, great post! – I have to say, when I don’t write a shopping list, lots of naughty treats happen to find their way into my basket! You’ve inspired me to write a “foundations ” list, as the majority of the time the items on my list don’t change. Would you ever consider doing a ‘WIAW/What I Ate Wednesday’ post? xx

      Reply
    • posted by Nics Nutrition on October 18, 2013

      Oooh what a great idea! Yes I would I will promise to do one :) Thanks for your great comment!

        Reply
  4. posted by Katrina on October 18, 2013

    Thanks for posting this Nic!

    I have saved it to my favourites ready for when I stock up my new kitchen!

      Reply
    • posted by Nics Nutrition on October 18, 2013

      Hurray! Aw thanks Katrina :) Glad to have helped :) x

        Reply
  5. posted by Nikki on October 18, 2013

    My shopping list is “What Morrisons has on offer” – if mince is on offer, we’re having mince, if chicken is on offer, were having chicken! etc etc

      Reply
    • posted by Nics Nutrition on October 18, 2013

      I love that – and I too go by that when stocking up on meat! If it freezes, I’ll buy it :) x

        Reply
  6. posted by Katrina on October 21, 2013

    Nic… just a question

    Do you recommend any particular brands e.g. bread for example. I know their calorie count, salt content etc can vary dramatically so was just wondering which you might recommend?

    Thank you!

      Reply
    • posted by Nics Nutrition on October 21, 2013

      Hello! I like the Burgen breads however I prefer crackers to bread in soup/salads :) Other than that I like the supermarket own-brand veggie burgers and fruit/veg :)

        Reply
  7. posted by Bianca Spindler on December 30, 2013

    This is so helpful, thanks Nic… Just discovered your blog and recipes, and wow. So helpful, thank you so much! :) xx

      Reply
  8. posted by Caroline St Clare on January 7, 2014

    Nic, it’s so good to see you drink sugar free squash. I’m just the same – would love to be able to drink water, but can’t stand it on its own. ps. your shopping list is virtually identical to mine :-)

      Reply
    • posted by Nics Nutrition on January 7, 2014

      Haha that’s amazing to hear!!! :D Great minds and all that ;) xx

        Reply
  9. posted by Krithika Rangarajan on February 5, 2014

    Hey Nic

    I have been on your site for 5 minutes and have already become your fan! LOVELY job, dear! #HUGS

    Kit

      Reply
  10. posted by Stephanie on February 11, 2014

    Glad to say that my cupboard has most of these. I’m on the right tracks. Will add a few to my list now though. Great list :)

      Reply
  11. posted by Stephanie Clark on March 23, 2014

    This is literally exactly the same as my shopping list! Do you find that eating clean is really really expensive!?! Love your blog it’s fab xx

      Reply
    • posted by Nics Nutrition on March 24, 2014

      Aw thank you! No I don’t as I don’t buy takeaways/alcohol and save by buying ‘smart price’ oats/pasta etc which have the same ingredients as the premium brands! Also stock up on frozen veg :) Check out my shopping tips blog for more ideas :) xx

        Reply
  12. posted by Kate on March 27, 2014

    This is a great list that I will take wih me on my next shopping trip! Thanks nic. Xx

      Reply
  13. posted by Kate on April 12, 2014

    Hi nic, what do you think of options hot chocolate? Is it ok to drink or full of rubbish?!x x

      Reply
  14. posted by Kate on April 13, 2014

    Ok cool thanks! X

      Reply
  15. posted by Natalie on June 24, 2014

    Hi just wanted to ask what u think of packet mixs
    Eg, chilly mix ex thanks xx

      Reply
    • posted by Nics Nutrition on June 25, 2014

      They can be convenient! Often higher in salt though.. but that’s ok if you don’t live off convenience foods/salted nuts/crisps or add it at meal times :) x

        Reply
  16. posted by Kate on July 1, 2014

    Is bread ok if I’m trying to lose weight? Keep hearing to cut it out but surely it’s just portion size an the right kind that’s important? Thanks in advance xx

      Reply
    • posted by Nics Nutrition on July 1, 2014

      You got it in one!! Choose low GI breads such as rye or granary :) x

        Reply
  17. posted by Elvira on November 10, 2014

    My list is pretty similar! I noticed you buy low fat Greek yogurt…I used to as well but now I buy the full fat version because of the lower sugar content, plus I read somewhere (maybe from Carly Rowena?) that the body is better at digesting food in its pure ‘untampered’ form. What advice do you have on this? Xx

      Reply
    • posted by Nics Nutrition on November 10, 2014

      Hey! Greek yog is low in sugar anyway, I personally go for 2% or 0% as it helps me to stick to my daily calorie goal :) I prefer to eat a larger quantity for satisfaction and more protein than a higher fat product where I have to eat less and not get as much protein :) Hope this helps! Each to their own :) – both are digested in same way! x

        Reply

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