The supermarket is one of those places that, depending on your mood, can be heaven or hell. Walk in with a rumbling tummy and your trolley will be piled high with biscuits, crisps and pizza. Walk in the morning after a heavy night and you’ll definitely be steering clear of the booze aisle…
The truth is, the best way to get on top of that big weekly shop is to pull together a shopping list that ticks all the boxes. An organised weekly shopping list packed with nutritious ingredients and snacks can help you choose wholesome foods, manage your weight, and stay sane in the supermarket.
If you’re seeking inspiration, check out the nutritious grocery shopping list we’ve compiled below. Be sure to include foods from each group!
Fresh Fruit & Veg
According to Public Health England, not only is it important to get your 5-a-day, it’s also a good idea to load up about a third of your plate with fruit & veg at every single meal. There are a lot of choices in the fruit & veg aisle, so remember to incorporate variety.
The following selection is packed with fibre and vitamins, and offers a good range of raw and cooked options.
- Raspberries, blackberries & blueberries
- Tomatoes, cucumber & lettuce
- Red peppers
- Sweet potatoes
- Ginger, red chilies & garlic
Meat, Fish, Eggs & Pulses
For meat-eaters, it’s pretty easy to find good sources of protein. The main thing to remember is the word “lean”. Red meat and processed meat don’t have to be ditched entirely, but experts recommend that the majority of your protein choices be lean. Examples include fish and poultry. Vegetarians, as well as meat eaters, can look to eggs and pulses for protein packed foods.
- Chicken breasts and thighs
- Turkey breast slices
- Salmon fillets
- Tinned tuna
- Dried beans, peas, and lentils
Dairy is packed with protein, calcium, and essential vitamins, so it’s an important diet staple for meat eaters and vegetarians alike.. It’s important to opt for low-fat options and cheeses that don’t contain too much salt.
- Semi-skimmed or skimmed milk
- Low-fat yoghurt
- Low-fat cottage cheese
- Calcium fortified dairy alternatives (soya milk, yoghurt, and cheeses)
Bread, Pasta, Rice & Grains
Many believe that you should stay away from carbs if you’re trying to lose weight. But starchy foods are an important part of a balanced diet, and cutting them out isn’t going to do you any good in the long run.
Try to choose whole grain versions of your favourite grains and starchy foods as often as you can. Whole grain varieties of foods like bread, pasta, rice, breakfast cereal, and oats contain more fibre, vitamins, and minerals than their refined grain counterparts. These foods should make up about one third of every meal.
- Wholemeal bread
- Wholemeal tortillas
- Wholegrain pasta
- Brown rice
- Porridge oats
- Bran cereal flakes
Baked potato with the skinFrozen & Tinned Foods
Lots of people assume that fresh is always best – but it’s incredibly handy having some tinned and frozen foods in the house. Peas and sweetcorn are a good source of fibre and freeze well, while frozen berries are great for making smoothies.
Tinned pulses and beans are essential for protein and fibre intake (particularly if you’re vegan or vegetarian) and are perfect for bulking out soups or curries.
- Green beans
- Kidney beans
- Low-sugar, low-salt baked beans
Sweet Treats & Savoury Snacks
We all need to have a little sweetness once in a while and although the odd chocolate bar or packet of crisps can’t hurt, it’s a good idea to get into the habit of snacking on healthy alternatives. The snack foods listed below make for perfect, guilt-free afternoon treats.
- A handful of dried fruit
- A handful of almonds & pistachios
- Oatcakes with low-fat houmous
- Fibre One 90-calorie sweet treats
One Day of Nutrient Packed Meals
As an idea of what you could whip up with these groceries, take a look at this sample meal plan. It’s packed with protein, carbohydrates, fibre and vitamins and minerals that will leave you feeling nourished and happy.
Porridge with semi-skimmed milk and sliced banana
Jacket potato with baked beans
Lettuce, tomato and cucumber salad
Handful of dried fruit & nuts
Chicken breast strips fried with peppers and onions, homemade salsa (tomato, garlic, chilli) & a dollop of natural yoghurt, wrapped in a wholemeal tortilla
Fibre One Chocolate Fudge Brownie
If that’s tickled your tastebuds, you can get even more inspiration for your shopping basket by consulting our high-fibre meal plan.