⭐ Today’s topic // The Weekly Food Shop ⭐

GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire
 Have you ever done the weekly shop without a plan …
… or, even worse, when you’re hungry!? ? 
You know how it goes ? We get home (£100 later!) with loads of random bits & bobs we don’t need or want in our house – especially if we’re trying to manage a calorie budget!

A supermarket game plan is a MASSIVE win when it comes to goal-supportive eating

I typically buy the same 20-30 things every week because:
1️⃣ It saves me time & energy … and money!
2️⃣ I eat similar things most days

 ? PROTEIN // ⬇️ 
Leaner options contain fewer calories due to less dietary fat. Plant-based options are in red
➡️ UNCOOKED SKINLESS CHICKEN OR TURKEY BREAST (for cooking)
➡️ COOKED SKINLESS CHICKEN OR TURKEY BREAST (for snacking)
➡️ 5% FAT GROUND BEEF OR TURKEY
➡️ EGGS
➡️ WHITE FISH, SHRIMP, OR TUNA
➡️ HIGH-PROTEIN YOGURT (e.g. SKYR or Total)
➡️ LOW-FAT COTTAGE CHEESE
➡️ QUORN PRODUCTS
➡️ TOFU ? HEALTHY FATS // ⬇️ 
Remember to be ultra-mindful or portion sizes here – as they’re high in calories
➡️ AVOCADO
➡️ NUTS & SEEDS
➡️ CHEESE
➡️ SALMON
 ? STARCHY CARBS // ⬇️ 
As we all know, starchy carbs are REALLY easy to over-eat on! A handy measuring guide for portion control might be: FEMALES // 1 FISTS and MALES // 2 FISTS
➡️ POTATOES (any type!)
➡️ QUINOA
➡️ WHOLEGRAIN RICE, PASTA or NOODLES
➡️ BEANS or CHICKPEAS ? FIBROUS CARBS // ⬇️ 
Load up on these low calorie-goodies! They contain LOADS of vitamins & minerals – as well as LOADS of fibre, which will help keep us fuller for longer!
➡️ BROCCOLI
➡️ COURGETTE
➡️ CAULIFLOWER
➡️ CUCUMBERS
➡️ TOMATOES
➡️ PEPPERS
➡️ MUSHROOMS
➡️ ONIONS


 ? FLAVOURINGS & HEALTHY SWAPS // ⬇️
Here are a few more ideas to save calories:
➡️ SPICES, HERBS, SEASONING – instead of marinades (as these are often calorific)
➡️ DRINK WATER – and be mindful of liquid calories (e.g. fizzy drinks or full-fat milk)
➡️ USE 1-CAL COOKING SPRAY – not oil (huge calorie saver)
➡️ PROTEIN POWDER or PROTEIN BARS (to help hit protein intake-target)
➡️ HALO TOP ICE CREAM – instead of Ben & Jerrys


TIP // Most of the above will generally be on the outside perimeter of the supermarket. The middle aisles are usually packed with less goal-supportive items! ?

Stay awesome & keep going! ?

Luke x

GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire
GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

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