A visit to the supermarket is one of those activities that, depending on your mood, can feel like a walk in the park or a labour of Herculean proportions. Walk in with a rumbling tummy and your trolley will be piled high with biscuits, sweet biscuits, and chips. Walk in after you’ve stuffed your face with meat pies and it’ll be a different story altogether…
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 can help you stock up on the right foods, manage your weight, and stay sane in the supermarket.
If you’re seeking inspiration, check out the grocery shopping list we’ve compiled below. Be sure to include foods from each group!
Fresh Fruit & Veg
According to The Eat for Health Australian Dietary Guidelines, you should aim to eat five serves of vegetables and two pieces of fruit a day. 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
- Capsicum Onions
- Sweet potatoes
- Ginger, red chilies & garlic
- Dried beans, peas, lentils
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. Veggies and meat eaters alike can also look to eggs and pulses for their protein.
- Chicken breasts and thighs
- Turkey breast slices
- Salmon fillets
- Canned tuna
- EggsDried beans, peas, and lentils
Dairy is packed with protein, calcium, and essential vitamins, so it’s a diet staple for both meat eaters and vegetarians. It’s just important to opt for reduced-fat options and cheeses that don’t contain too much salt.
- Low-fat milk
- Low-fat yoghurt
- Low-fat cheese
- Calcium fortified dairy alternatives (soy milk, yoghurt and cheeses)
Bread, Pasta, Rice & Grains
Many people believe that you should stay away from carbs if you’re trying to manage your 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
- Wholegrain rice
- Bran cereal flakes
Frozen & Canned 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
- CannedKidney beans
- Low-sugar, low-salt baked beans
Sweet Treats & Savoury Snacks
We all need to enjoy a little sweetness once in a while and although the odd chocolate bar or slice of cake can’t hurt, it’s a good idea to get into the habit of snacking on alternatives. The snack foods listed below make for perfect, guilt-free afternoon treats.
- Dried fruit
- Almonds & pistachios
- Oatcakes with low-fat hummus
- 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.
Oats with low-fat milk and sliced banana
Baked potato with baked beans
Lettuce, tomato and cucumber salad
Handful of dried fruit & nuts
Chicken breast strips fried with capsicum 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.