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03 // 30 // 2017

My Weekly Shopping List

So, many of you struggle with nutrition. The main this is to …KEEP IT SIMPLE.

Obviously you don’t want things to be tasteless or monotonous so shopping on the weekend for the week ahead, following a planned meal plan insures that you can buy a selection of foods and only the foods that you need.

I’m not going to write portion sizes because this should be made individually to your needs. I don’t want you to be influenced by how much I eat because we have different bodies, metabolisms, lifestyles etc.

I do eat meat, but I like to do a meat free Monday and also another day where I stick to a veggie or vegan diet!

If you want a personalised plan, you can message me on jessica@soulshapefitness.com for more info.

Otherwise these are foods that I regularly buy 🙂 Roughly for a week

Fish and meats & vegetarian options (sources of protein):

Free range Chicken

Tuna

Salmon

Cod

Eggs

Tofu

Quorn Minced Meat

Fruit & Veggies (Sources of fibre, vitamins and energy as carbs):

Frozen Peas

Frozen Runner Beans

Frozen stir fry mix

Broccoli

Onions

Courgette

Spinach

Braeburn Apples

Pears

Bananas

Plums

Grapes

Lettuce mix

Peppers

Cucumber

Tomatoes

Sweetcorn

Carbs are your friend! (within the correct portion sizes & times):

Sweet potatoes & potatoes

Brown Rice

Protein Bread

Wholemeal Pitta Bread

Snacks:

Skyr protein yoghurt

Chia Seeds

Assortment of seeds (pumpkin, pine, sunflower etc.)

Peanut Butter

Rice Cracker

Fibre One Bars

Hummus

I use almond milk rather than dairy products because of animal welfare reasons.

I use coconut oil or ghee to cook with and olive oil on my salads.

I always season my chicken with different herbs so food doesn’t get boring.

I also drink a protein shake everyday.

**********

So breakfast usually looks like this:

Eggs & Spinach

Red pepper

Bread

Worcester sauce 😉

OR

Salmon & bell pepper

Lunch & Dinner (mostly look similar):

Chicken/ Fish, Rice or Sweet potatoes & green veggies

OR

Chicken in pitta bread with salad

OR

Stirfry chicken

OR

Tofu with courgette & a tomatoey sauce

OR

Meat/ Fish & Salad

Snacks:

Fruit

Skyr & chia seeds

Fibre one bars

Bell peppers

**********

Good Portion Ratios for weight loss

You can interchange everything but if the aim is weight loss …then it is to have roughly these portions 3-4 times per day:

Palm / Hand sized portion of protein

Palm / Hand sized portion of green veggies               =       1 meal

Smaller than palm sized portion of carbs

Tbsp health fat

I think its important to have all rounded meals so try and include protein, carbs, veggies and a healthy fats in every meal.

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