… 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
➡️ 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
➡️ NUTS & SEEDS
⠀ ? 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!)
➡️ 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!
? 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! ?