Shopping List

Healthy Eating Supermarket Shopping List - London Personal Trainer's Blueprint

Scroll down this page and you'll see my healthy shopping list. Print it out and take it with you every time you go supermarket shopping. Remember, you are what you eat, and you can never out-train a bad diet.

Do you remember your last big food shopping trip? Did you buy only the most nutritious foods to support you fitness goals, or did you end up buying all the wrong foods, leading you further away from your goals? As a personal trainer in London advising my clients I focus equally on nutrition and exercise, and as a result my clients reach their goals faster.

Beware: the big supermarket chains love to tempt you with all the unhealthiest junk foods, fizzy drinks, and cakes, so they put these in the most accessible places, particularly near where you queue up for the checkout, so your kids can pester you until you give in to their demands. Did you know that supermarkets spend millions of pounds researching ways to tempt you to buy lots of junk food? They use bright colours, prominent placement, lighting, tempting packaging, even smells, to tempt you to buy the high-sugar and highly processed stuff.

My Healthy Shopping List is divided into food groups, designed to improve your buying habits. Print out and circle the items you want to buy, and take it with you on your next big supermarket shopping trip. If you don't have a list and stick to it, you'll end up buying all sorts of rubbish.

Some of these foods are ideal to buy online and stock up on (such as the tinned beans/pulses/tomatoes etc), so you never run out. And all of these foods are natural and wholesome and nutritious. Enjoy!

Why not hire a personal trainer to come to your London home and advise you on what to eat to get healthier? contact me here to fix an appointment. I'll rummage through your fridge, freezer, and cupboards, and give you an honest appraisal of what to chuck out and what to buy. You'll be amazed just how much junk food is lurking in your home, lying in wait to tempt you into bad habits and destroy your fitness goals. You can never out-train a bad diet.

PROTEIN (for growth and repair)

Free range eggs (always eat the whole egg, never throw away the yolks which contain so much goodness!), organic semi-skimmed milk (Waitrose has the best), low fat plain natural yoghurt (or Skyr the Icelandic dairy product), skinless free-range chicken breasts, salmon, mackerel, fresh sardines, fresh tuna steak, fillet steak, sirloin steak, lamb's liver (one of the cheapest sources of top quality protein available)

BEANS/PULSES (great source of soluble fibre, complex carbs, and protein)

Lentils, red kidney beans, black beans, chickpeas, aduki beans, black eye beans (which make a great substitute for kidney beans in chilli con carne)

COMPLEX CARBS (for slow release of energy)

Brown rice, cous-cous, sweet potatoes (with the orange flesh),
bulgar wheat, porridge oats, quinoa (a south american grain which is a complete protein)

NUTS/SEEDS (for protein and essential fats)

Walnuts, almonds, brazil nuts, pumpkin seeds, sunflower seeds, flax seeds
(you can soak any of these overnight in a glass of water, pop in fridge, and add to a bowl of plain natural yoghurt in the morning)

FRUIT (fibre, vitamins, minerals)

Oranges, apples, blueberries, dried apricots, bananas kiwis, red grapes, cherries, mango, strawberries, raspberries (don't buy too much fruit, buy twice the amount of veg)

VEGETABLES (fibre, vitamins, minerals)

Avocado, broccoli, broad beans, fresh chillies, garlic, ginger, onions, tomatoes, tinned chopped tomatoes, red/yellow/green peppers, sprouts, carrots, sweetcorn, peas, spinach, aubergines, bok choi

DRINKS

Green tea, mint tea, herbal tea (ps- stop drinking fruit juice, it's got too high fruit sugar content, even the 'no added sugar' ones)

CONDIMENTS & SPICES

Olive oil, red wine vinegar, apple cider vinegar, dijon mustard, black peppercorns, honey, jiff lemon juice, chilli powder, turmeric, dried coriander, cloves, cinnamon sticks, turmeric, dried garlic granules

 

If you want a personal trainer in London to accompany you on a supermarket trip, to advise on healthy choices, and to steer you away from the heart-attack foods, simply click on the link. Or why not save time and buy online?

DISCLAIMER: Always consult your GP before making any changes to your diet.