NUTRITION HUB

Shopping lists

Essential shopping lists to help you plan your meals and stay organised

 

Time to get organised 🎯

Nutrition plays an equally important part as training in both muscle building and weight loss. So whatever your fitness goal is - one piece of advice that I can give you that will help you achieve your health & fitness goals is this: the ability to write a good shopping list!

Your shopping list needs to meet your goal and calorie requirements, which includes reading food labels to understand their contents and identifying the best foods that provide what you need to be able to meet your goal.

You will find several crossovers in the below shopping lists for people looking to build muscle and those looking to lose fat. The main difference is in the quantity that you consume.

Happy shopping!

How it works

 

First, decide your aim, and then take a look through the variety of shopping lists. Then you can bookmark this page so you can easily come back to it when you’re out food shopping.

 

Lean muscle gain

Shopping list

  • Lean ground Beef 

  • Skinless Chicken breasts 

  • Eggs / Egg Whites

  • Plain Greek yoghurt 

  • Fresh Salmon (or other oily fish)

  • Smoked Salmon

  • Avocados 

  • Cottage cheese 

  • Whey Protein powder

  • BCAA supplements

  • Nuts and seeds 

  • Nut butter (e.g. almond butter)

  • Plant-based protein sources like tofu, soy, tempeh and seitan

  • Brown rice

  • Sweet potatoes

  • Wholemeal / wholegrain bread 

  • Quinoa 

  • High-fibre wholemeal cereal 

  • Oats

  • Protein Bars

  • Olive oil

  • Coconut oil 

weight loss & muscle gain

Shopping list

  • Whole-grain bread 

  • Whole-grain cereal 

  • Skinless Chicken breasts 

  • Lean Grass-fed beef 

  • Quick steaks

  • Lean Beef mince 

  • White fish (such as Cod)

  • Minced Turkey

  • Turkey breast fillets

  • Prawns

  • Brown rice 

  • Whole-grain pasta 

  • Quinoa, barley, other whole grains 

  • Oats 

  • Dried beans and lentils 

  • Dark green leafy vegetables; spinach, kale, chard 

  • Green vegetables: spinach, kale, pak choi

  • Passata 

  • Mushrooms, onions/shallots

  • ‘Mixer’ veg

  • Nuts 

  • Frozen berries

  • Plain Yoghurt (Dairy-free or Low-fat dairy)

  • Quark 

  • Eggs

  • Egg-whites

  • Herbal tea

everyday Proteins

Shopping list

  • Lean ground Beef (mince)

  • Lean Beef Steak

  • Skinless Chicken breasts 

  • Chicken Thighs

  • Whole Chicken

  • Turkey Mince

  • Lamb cutlets

  • Eggs / Egg Whites

  • Plain Greek yoghurt 

  • Fresh Salmon

  • White fish fillets (e.g. Cod)

  • Smoked Salmon

  • Dried beans and lentils

  • Dried lentils

  • Quark

  • Cottage Cheese

  • Low-fat dairy

  • Eggs

  • Feta cheese

budget

shopping list

  • Lean ground beef 

  • Chicken thighs 

  • Whole Chicken

  • Eggs 

  • Greek yoghurt 

  • Tinned Tuna fish 

  • Dried Fruit and nut mix

  • Leafy greens 

  • Brown rice 

  • Brown bread 

  • Whole grain pasta 

  • High-fibre cereal 

  • Oats 

  • Baked Beans 

  • Frozen Veg

  • Frozen fruit 

  • Bananas 

  • Honey 

Vegetarian

shopping list

  • Lentils 

  • Quinoa

  • Brown rice 

  • Avocado 

  • Canned beans 

  • Tahini 

  • Tinned Tomatoes 

  • Tinned Coconut milk 

  • Eggs 

  • Tofu 

  • Seasonal Vegetables

  • Fruit and nut mix

  • Leafy greens 

  • Brown rice 

  • Brown bread 

  • Whole grain pasta 

  • High-fibre cereal 

  • Oats 

  • Beans 

  • Frozen Veg

  • Frozen fruit 

Vegan

Shopping List

  • Beans and Legumes 

  • Hemp, Flax, sunflower seeds

  • Chia seeds

  • Quinoa 

  • Amaranth 

  • Soya yoghurt

  • Spirulina  

  • Seasonal vegetables

  • Dark leafy greens

  • Fruit and nut mix

  • High-fibre cereal

  • Tempeh

  • Tofu

  • Oats

  • Vegan protein powder 

  • Sprouted grain bread 

  • Tinned Tomatoes 

  • Avocado oil / Coconut oil