simple, healthy grocery shopping list, meal plan ideas AND recipes! DATE: healthy shopping list VEGETABLES FRUIT PROTEIN SOURCES Zucchini Blueberries Beef mince Cauliflower Apples Chicken breast Broccoli Oranges Steak Cucumber Bananas Canned tuna Carrot Mandarins Prawns Spinach Raspberries Protein powder Tomato Strawberries Smoked Salmon Potato Kiwi fruit Chicken mince Pumpkin Grapes Tofu DAIRY & EGGS PANTRY STAPLES BREADS AND GRAINS Eggs Canned chickpeas Sourdough Milk of choice Diced tomatoes Rice/Microwaveable Rice Cottage cheese Salt Quinoa Coconut or Greek yoghurt Pepper Pasta Feta cheese Rice Cakes Grass-fed butter Mingle Seasonings Ghee Honey/Maple Syrup Sour Cream Garlic Powder Kefir Coconut Milk BEVERAGES SNACKS AND SWEETS FAT SOURCES Water 70% Dark Chocolate Avocado Sparkling Water Chocolate rice cakes Walnuts No sugar soft drinks Fruit salad & yoghurt Nut butter Kombucha Chocolate covered strawbs Nuts/Seeds Herbal Teas Cadbury (Chloé’s fave) Olive Oil Coconut Water Chia pudding Hemp Seeds Protein shakes Frozen banana bites Chia seeds Baked apples w/ cinammon Ghee Rice noodles Buckwheat Noodles Oats Wrap bread Granola Grass-fed butter meal plan suggestion Breakfast Ideas: Cottage cheese pancakes with fruit Avocado toast with poached eggs Overnight oats w protein powder, nut butter & fruit Lunch Ideas: Chicken and feta cheese wrap with salad Beef and vegetable stew with sourdough Quinoa & tuna salad Dinner Ideas: Grilled prawn skewers with quinoa and roasted vegetables Teriyaki tofu stir-fry with brown rice Baked chicken with potato mash & salad Snack Ideas: Rice cakes with almond butter and banana slices Cottage cheese with fruit & nut butter vegetable sticks & rice cakes w/ honey On-the-Go Options Pre-cut veggies with individual dip packs Trail mix with nuts, seeds, and dried fruit beef or tofu jerky Whole fruit (apples, berries, oranges) Armed with this expanded shopping list, you have a diverse array of ingredients to create delicious and nutritious meals, ensuring your holiday is both enjoyable and health-conscious. Bon appétit! Breakfast Recipes: Cottage Cheese Pancakes with Fruit Ingredients: 1 cup cottage cheese 2 eggs 1/2 cup oats 1 tsp vanilla extract 1/2 tsp baking powder Fresh fruit (berries, banana slices, etc.) Instructions: i. Blend cottage cheese, eggs, oats, vanilla extract, and baking powder until smooth. ii. Heat a non-stick skillet over medium heat and pour batter to form pancakes. iii. Cook until bubbles form on the surface, then flip and cook until golden brown. iv. Serve with fresh fruit. Avocado Toast with Poached Eggs Ingredients: 2 slices whole grain bread 1 ripe avocado 2 eggs Salt and pepper to taste Red pepper flakes (optional) Instructions: i. Toast the bread slices. ii. Mash the avocado and spread it evenly on the toast. iii. Poach the eggs by simmering in water until whites are set but yolks are still runny. iv. Place poached eggs on the avocado toast, season with salt, pepper, and red pepper flakes . Overnight Oats with Protein Powder, Nut Butter & Fruit Ingredients: 1/2 cup oats 1 scoop protein powder 1 cup almond milk 1 tbsp chia seeds 1 tbsp nut butter (peanut, almond, etc.) Fresh fruit (berries, banana slices, etc.) Instructions: i. Combine oats, protein powder, almond milk, and chia seeds in a jar. ii. Stir well and refrigerate overnight. iii. In the morning, top with nut butter and fresh fruit before serving. Lunch Recipes: Chicken and Feta Cheese Wrap with Salad Ingredients: 1 whole wheat wrap 1 cooked chicken breast, sliced 1/4 cup crumbled feta cheese Mixed greens Sliced cucumber and tomatoes Tzatziki or hummus Instructions: Spread tzatziki or hummus on the wrap. Layer with chicken slices, feta cheese, mixed greens, cucumber, and tomatoes. Roll up the wrap and serve with a side salad. Beef and Vegetable Stew with Sourdough Ingredients: 500g slow cooked beef 2 carrots, diced 2 potatoes, diced 1 onion, chopped 2 cloves garlic, minced 4 cups beef broth Salt and pepper to taste Thyme or rosemary Sourdough bread Instructions: Brown beef in a pot over medium heat. Add carrots, potatoes, onion, and garlic, cooking until softened. Pour in beef broth, add seasonings, and simmer until meat is tender. Serve with slices of sourdough bread. Quinoa & Tuna Salad Ingredients: 1 cup cooked quinoa 1 can tuna, drained 1/2 cup cherry tomatoes, halved 1/2 cucumber, diced 1/4 cup red onion, finely chopped 2 tbsp olive oil Juice of 1 lemon Salt and pepper to taste Instructions: Combine cooked quinoa, tuna, cherry tomatoes, cucumber, and red onion in a bowl. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss well and serve. Dinner Recipes: Grilled Prawn Skewers with Quinoa and Roasted Vegetables Ingredients: 500g prawns, peeled and deveined (can sub to a different protein if you don’t like seafood) 1 cup cooked quinoa 1 bell pepper, diced 1 zucchini, sliced 1 red onion, chopped 2 tbsp olive oil Salt and pepper to taste Lemon wedges Instructions: Thread prawns onto skewers and season with salt and pepper. Grill prawns until cooked through. Toss bell pepper, zucchini, and red onion with olive oil, then roast in the oven at 400°F until tender. Serve prawns with quinoa and roasted vegetables, garnished with lemon wedges Teriyaki Tofu Stir-Fry with Brown Rice Ingredients: 1 block firm tofu, cubed 2 cups mixed vegetables (broccoli, bell peppers, snap peas) 1/4 cup teriyaki sauce 2 cups cooked brown rice 1 tbsp sesame oil Sesame seeds for garnish Instructions: Heat sesame oil in a pan and sauté tofu until golden brown. Add mixed vegetables and stir-fry until tender. Pour in teriyaki sauce and cook until everything is well coated. Serve over cooked brown rice, garnished with sesame seeds. Baked Chicken with Potato Mash & Salad Ingredients: 2 chicken breasts 2 potatoes, peeled and diced 1/4 cup milk 2 tbsp butter Mixed greens for salad Olive oil and vinegar for dressing Instructions: Season chicken breasts with salt and pepper, then bake at 375°F until cooked through. Boil potatoes until tender, then mash with milk and butter. Toss mixed greens with olive oil and vinegar for a simple salad. Serve chicken with potato mash and salad. Snack Recipes: Rice Cakes with Almond Butter and Banana Slices Ingredients: 2 rice cakes 2 tbsp almond butter 1 banana, sliced Instructions: Spread almond butter on rice cakes. Top with banana slices and serve. Cottage Cheese with Fruit & Nut Butter Ingredients: 1 cup cottage cheese Fresh fruit (berries, pineapple, etc.) 1 tbsp nut butter Instructions: Top cottage cheese with fresh fruit and a drizzle of nut butter. Serve as a healthy snack. Vegetable Sticks & Rice Cakes with Honey Ingredients: Carrot sticks Celery sticks 2 rice cakes 1 tbsp honey Instructions: Serve vegetable sticks with rice cakes drizzled with honey as a sweet and crunchy snack. DISCLAIMER: The information provided in this shopping eBook is intended for general informational purposes only. It is not a substitute for professional advice, diagnosis, or treatment. Before making any changes to your diet or lifestyle, we recommend consulting with a qualified healthcare or nutrition professional. The authors and publishers of this eBook are not responsible for any adverse effects or consequences resulting from the use of the information provided herein. The dietary recommendations and meal ideas presented are general in nature and may not be suitable for everyone. Individual dietary needs and preferences vary, and it is essential to consider personal health conditions, allergies, and any other factors that may impact dietary choices. While we strive to provide accurate and up-to-date information, the field of nutrition is continually evolving. Therefore, it is advisable to verify information and seek professional guidance for the most current advice. The authors and publishers do not endorse any specific products mentioned in this eBook. Any product recommendations are based on general knowledge and availability at the time of publication. Individuals should use their discretion and conduct thorough research before purchasing any products. By using this eBook, you acknowledge and agree to the terms of this disclaimer. The authors and publishers disclaim any liability for any injury, damage, or loss incurred as a result of the use or reliance upon the information provided. Thank you for your understanding and commitment to making informed and responsible choices for your health and well-being.
