You open the fridge and don’t know what to eat. You have single ingredients but nothing that can make a meal. Instead you are throwing uneaten food which you got a few days ago and never ate and now its gone off.

You should have made a list of everything you need last time before you went shopping for food – you think.

How many times were you in such a situation? 10, 20, 50….?


Getting food in a shop seems to be an easy job but it can be tricky. If you don’t want to spend money on products which you will not use after all and which you will eventually throw out – prepare yourself and make a list before shopping.

If you don’t want to be tempted to a special offer in a shop and get something you don’t really use, something what is going to be gone off very soon and you won’t have chance to eat and it will end up in a bit, something that you will refuse you got when you get home – prepare yourself and make a list before shopping.

If you want to make sure, next time when you want to make your favorite healthy soup or home-made humus, you have all ingredients that you need – prepare yourself and make a list before shopping.

And what is also very important – stick to that list. Make also sure you don’t do your groceries when you are hungry because sometimes eyes want more than your body needs, especially when your body is in ‘starvation mode’.

When you are hungry you are tempted to get more of unhealthy food than when your hunger is satisfied and you have your shopping list with you.

So your shopping list should save:

*you time (you don’t need to look at every shelf in a shop to see what you need)

*your health (nobody is planning to be unhealthy so when you’re preparing your shopping list you are planning to get good, fresh healthy food)

*your money (you will only get what you really need without wasting money on something what will not be eaten because it will ruin your diet plan or because you got it as it was in special offer).

Your health and your healthy eating is starting right here and right now when you are preparing your shopping list.

Below here is a shopping list for you for one week taking under consideration you want to eat healthy 5 meals per day

(3 main meals – breakfast, lunch and dinner and 2 snacks between meals).
A healthy shopping list for one2
Fruits and vegetables
2 beetroot
1 cauliflower
2 broccoli
2 large sweet potatoes
1 kale
1 cabbage
4 carrots
2 bunches celery sticks
1 leak
1 onion
1 red onion
3 avocados
3 mixed peppers
1 mango
1 melon
3 kiwi
1 box strawberries
1 box raspberries
1 box blueberries
1 box blackberries
3 apples
2 bananas
4 lemons
4 limes
4 tomatoes
1 cucumber
1 bag mixed leafs
1 bag spinach leafs
1 zucchini
1 garlic head
Meat and fish
4 chicken breasts
1 bag prawns
4*200g salmon (fresh or smoked)
400-500g white fish
1 beef steak
Refrigerated food
1 500g plain yoghurt
1 small cheddar cheese
1 humous
1 pesto
1 feta cheese
12 eggs
1 almond milk
Cupboard food
1 bag oats
1 box oat cakes
1 bag millet flakes (optional)
1 box green tea
1 black cocoa powder
1 honey
1 bag lentils
1 bag quinoa
1 bag cous cous
1 bottle extra virgin olive oil
1 can coconut milk
1 bag walnuts (200g)
1 bag almonds (200g)
1 bag pine nuts (100g)
1 bag pumpkin seeds (100g)
1 cinnamon
1 oregano (fresh or dried)
1 basil (fresh or dried)
1 pink salt
1 black pepper
1 parsley (fresh or dried)
1 chili pepper (fresh or dried)

Now when you got your groceries you must be thinking where to start. Drink lemon and lime water after you wake up.

For breakfasts you can experiment with porridge – oat porridge or millet porridge, with honey and cinnamon, or berries of your choice, also eggs in every form (scrambled, boiled, omelet) are great breakfast option.

For lunch and dinner you can try any meat with loads of vegetables and healthy carbohydrates (lentils, cous cous, quinoa….). If you serve your meat in a form of salad try to add some leafs and roasted seeds and/or nuts, with humus and/or pesto.

As a snack you can have celery sticks with humus, handful of roasted nuts, yoghurt with berries, apple with peanut butter. You can also bake a healthy gluten and wheat free, sugar free brownies or make healthy chocolate from avocado.

The sky is the limit.

If you still have any vegetables left at the end of the week, try to make a healthy juice. You will still have loads of cupboard food, oil, herbs left so next time you will not need to worry about it.

Enjoy your food and experiment a bit.

Stay healthy and prepared.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans