Shopping List

Print out and circle the items you want to buy, and take it with you to the supermarket. Many of these foods are ideal to buy online and stock up on, so you never run out. All these foods are natural and wholesome and nutritious. Enjoy!

PROTEIN

Eggs, skimmed milk, low fat plain natural yoghurt, skinless chicken breasts, salmon, mackerel, fresh sardines, fresh tuna steak, fillet steak, sirloin steak, lamb's liver

BEANS/PULSES

Kidney beans, lentils, chickpeas, aduki beans  

COMPLEX CARBOHYDRATES

Brown rice, wholewheat spaghetti, cous-cous, sweet potatoes (with the orange flesh),
bulgar wheat, porridge oats, quinoa

NUTS/SEEDS

Almonds, walnuts, brazil nuts, pumpkin seeds, sunflower seeds, flax seeds

FRUIT

Oranges, apples, blueberries, dried apricots, bananas kiwis, red grapes, cherries, mango, strawberries, raspberries

VEGETABLES

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

 DRINKS

 Green tea, mint tea, herbal tea, unsweetened fresh fruit juices

 CONDIMENTS & SPICES

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

 Check out This Week's Recipe at  www.fitness4london.com. If you want a personal trainer in London to accompany you on a supermarket trip, to advise on healthy choices, click the link. Or why not save time and buy online?

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