The Shopping List Guide for Shape My Plan Beginners

Nutrition
14 Feb, 2018
Shape My Plan

For most of us grocery shopping is a chore we would rather not have to do  But one quick trip is less stressful and time-consuming than attempting to navigate the isles  multiple times a week or after work. And if you go with an organised grocery list and meal plan, you never have to stare into your fridge wondering, “What’s for dinner?” or resort to take-out.

This shopping list for beginners is basically a healthy foods list. All these foods are in our recipes and are great for weight loss and assist you in your new improved healthy lifestyle. You don’t have to buy everything on this list at once, of course, but it’s an extensive list to show you what you can put on your clean eating food list for when you go shopping.

Have a look at our blog on  supermarket tips on how not to get tempted and get the job done.

Here is the low-down on what you should buy and what to avoid at the supermarket when using Shape My Plan recipes and meal plans.  You can also look at this list to help you choose the healthier options when eating out.

Protein

Meat

  • Beef Fillet
  • Beef Mince (lean)
  • Lamb
  • Lamb Mince(Lean)
  • Lean Pork e.g. tenderloin
  • Meatballs (lean)
  • Rashers
  • Sirloin Steak
  • Striploin Steak

Poultry

  • Chicken Breast
  • Turkey Breast
  • Turkey Mince
  • Turkey Rashers

Fish

  • Tuna
  • Salmon fillets
  • Smoked Salmon
  • Cod
  • Haddock
  • Trout
  • Tuna
  • Sardines
  • Prawns
  • Mussels

Plant Based

  • Lentils
  • Beans
  • Chickpeas
  • Hummus
  • Tofu

 Dairy

  • Cheese
  • Cottage Cheese
  • Feta Cheese
  • Fromage Frais
  • Mozzarella
  • Parmesan Cheese
  • Creme Fraiche
  • Milk
  • Semi Skimmed
  • Whey Protein
  • Yogurt
  • 0% Fat Greek yogurt
  • Low fat Natural Yogurt

Vegetables

  • Asparagus Aubergine
  • Beans, Kidney
  • Bean Sprout
  • Beetroot
  • Bok Choy
  • Broccoli
  • Butternut Squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Courgette/Zucchini
  • Fennel
  • Fresh Herbs (parsley, basil,
  • Garlic
  • Green Bean
  • Kale
  • Leeks
  • Lettuce
  • Mushrooms
  • Onions
  • Peas / Mangetout
  • Peppers
  • Potato
  • Pumpkin
  • Turnip
  • Rhubarb
  • Rocket Leaves
  • Spinach
  • Sweetcorn
  • Sweet Potato
  • Tomatoes

Fruit

  • Apples
  • Apricots
  • Avocado
  • Banana
  • Blueberries
  • Currants (fresh)
  • Dates
  • Grapefruit
  • Grapes
  • Kiwi
  • Lemons, Limes Grapes
  • Kiwi
  • Lemons, Limes
  • Mangoes
  • Melons
  • Oranges
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranates
  • Raspberries
  • Strawberries
  • Watermelon

Grains, Legumes & Scratches

Grains

  • Broghies
  • Barley
  • Basmati Rice
  • Brown Rice
  • Buckwheat
  • Egg Noodles
  • Oats
  • PaddyO’s Irish Oat Granola
  • Quinoa
  • Sweet Potato
  • Whole grain pasta
  • Whole grain bread
  • Whole grain wraps

Strachy

  • Potatoes
  • Sweet Potatoes

Legumes

  • Lentil & beans

Uncle Bens Microwave Rice

  • Uncle Bens Microwave Jasmine Rice
  • Uncle Bens Microwave Whole Grain Brown Rice

Canned/Carton Food

  • Tin of Tuna
  • Can of Chickpeas
  • Can of Kidney Beans
  • Can of Tomatoes
  • Mixed Beans
  • Tin of Beans
  • Tin of Peas
  • Passata
  • Tomato Puree
  • Stock Cubes (chicken, vegetable and Beef)
  • Almond Milk (tin or carton)
  • Coconut Milk (tin or carton)
  • Cully & Sully Soups

Snacks

  • All Fresh Fruits
  • Broghies
  • Dark Chocolate
  • Fulfil Protein Bars
  • Naked bars
  • Nuts
  • Almonds
  • Cashew
  • Hazelnut
  • Pecans
  • Walnuts
  • Popcorn (Manhattan)
  • Propercorn
  • Rice Cakes
    • Plain
    • Dark Chocolate
    • Chocolate
    • Yogurt
  • Quest Bars
  • Alpen Bars
  • Special K protein packed bars

Cupboard Staples

  • Olive Oil
  • Balsamic Vinegar
  • Black Pepper
  • Coconut Oil
  • Fish Sauce/ Worcestershire Sauce
  • Honey
  • Mustard
  • Natural peanut/almond/cashew butter
  • Rice Wine Vinegar
  • Soy Sauce
  • Sweet Chili Sauce

Spices

  • Basil
  • Cajun Spice
  • Chili Flakes
  • Cinnamon
  • Coriander
  • Curry Powder
  • Dill
  • Dried Oregano
  • Five Spice
  • Ginger
  • Garam masala
  • Ground Cumin
  • Paprika
  • Parsley
  • Red Pepper Flakes
  • Red / Green Curry Paste
  • Rosemary
  • Sesame Seeds
  • Thyme

Frozen

  • Strong Roots Garlic Sweet Potato Chunks
  • Strong Roots Oven Baked Sweet Potato Fries
  • Strong Roots Kale & Quinoa Burger
  • Frozen Vegetables
  • Frozen Fruit

Beverages

  • Black Coffee
  • Tea
    • Breakfast tea
    • Herbal tea
  • Sparkling Water
  • Still Water

 

Allowed & Forbidden

Allowed

  • Unsweetened tea and black coffee
  • All natural herbs and spices
  • Milk and yogurt (great for after workout)
  • Dark chocolate (sparingly)
  • Red wine and distilled liquors (alcohol intake should be reduced)
  • Salt (sparingly)

Forbidden

  • The bad carbs
  • Any “diet” supplements
  • Dessert, pastries, sugar, ice cream and sweets
  • Fast food and processed foods
  • Artificial sweeteners
  • We are all human and have cravings, if you have given in please don’t panic – you’re allowed to snack on them twice a week, but not in large quantities.