7 Day Grocery List

 
 
 

Hate "quick & easy" recipes which actually need a cupboard of ingredients Jamie Oliver would envy? Want to eat healthily but haven't the time to write a great grocery list?

I've done the research so you don't have to. Buy the majority of items on this list on your next food shop and you'll be set up for 7 days of healthy eating, hitting the full spectrum of macronutrients - carbs, fats and proteins. Be sensible on portion sizes and substitute in healthy alternatives if some items aren't to your taste. 


carboHydrates

FRUIT & VEG

  • Banana
  • Carrot
  • Celery
  • Chopped tomatoes
  • Cucumber
  • Dates
  • Kale
  • Onion
  • Raspberries
  • Strawberries
  • Spinach
  • Sweet potato
kcals p/gram var  ies   The high water and micronutrient (vitamins and minerals) content of fruit & veg make them an essential part of any healthy lifestyle

kcals p/gram varies

The high water and micronutrient (vitamins and minerals) content of fruit & veg make them an essential part of any healthy lifestyle

STARCHY & WHOLEGRAIN

  • Brown rice
  • Lentils
  • Oats
  • Quinoa
  • Wholemeal pasta
 
4kcals p/gram   Your body's preferred energy source, value of carbohydrates (whole, not refined) shouldn't be underestimated                    

4kcals p/gram

Your body's preferred energy source, value of carbohydrates (whole, not refined) shouldn't be underestimated                    


PROTEINS

  • Salmon
  • Chicken
  • Eggs
  • Turkey mince

PROTEIN + FATS

  • Seeds
  • Nuts

PROTEIN + CARBS

  • Beans (butter, red kidney, black-eye)
  • Chick-peas
4kcals p/gram   Protein is not just about muscle growth, maintenance and repair. Evidence suggests it can also boost your metabolism and the health of your bones, as well as reducing your hunger levels and blood pressure

4kcals p/gram

Protein is not just about muscle growth, maintenance and repair. Evidence suggests it can also boost your metabolism and the health of your bones, as well as reducing your hunger levels and blood pressure


FATS

  • Avocado
  • Coconut oil
  • Extra virgin olive oil
  • Greek yogurt
  • Milk
9kcals p/gram   Healthy fats can not only promote weight loss and muscle gain, they can also boost your immune system and help your body  absorb fat soluble vitamins such as vitamins A,D,E and K

9kcals p/gram

Healthy fats can not only promote weight loss and muscle gain, they can also boost your immune system and help your body  absorb fat soluble vitamins such as vitamins A,D,E and K


CUPBOARD STAPLES

  • Basil
  • Chilli peppers
  • Cinnamon
  • Garlic
  • Ginger

 

  • Lemon juice
  • Turmeric
  • Oregano
  • Thyme
  • Rosemary
More than just flavour  , many herbs & spices carry high levels of antioxidants and big health benefits, including protecting against heart disease and cancer by curbing inflammation in the body

More than just flavour, many herbs & spices carry high levels of antioxidants and big health benefits, including protecting against heart disease and cancer by curbing inflammation in the body


A healthy diet can do so much more than help you lose weight or gain muscle. It can enhance all aspects of life. 

If you want more inspiration and guidance on the diet that could help you achieve your goals, then you could love your own bespoke 3 Month Membership... 



I am not a dietician (the only professionals in the field of nutrition who are ‘statutorily regulated’). That’s why I’ll always endeavour to find fact-based evidence before sharing anything with you. And that’s why I spent over 1 year developing and refining an algorithm to help me model your calorie and macronutrient intake to the % point.

If you want me to help you decipher it all then get in touch.

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