Clean Eating Priciples - The shopping List

Oh Hi,

It has come to my attention, that a lot of people starting out training or who have even been training for a while… still don’t relise how important their diet it is, some say its 90% diet/10% exercise, 80/20 or even 70/30 depends on the person and whether there primary goal is fat loss or muscle gain, but the important factor is the diet % remains the larger portion. So what I have done for those absolutely clueless about what supplements to take (if any) and what ingredients they should keep on hand to be successful at maintaining a good diet and being able to whip up some delicious meals.

Ok… now I don’t expect you to buy everything at once, cause unfortunately eating healthy is pretty expensive, but I really recommend you buy these three supplements, you will not need to take any other vitamin or supplement because your going to get what you need from your diet.

Protein is always a topical product as many believe you should be able to get enough protein from your diet and to an extent I believe that. However with meat the prices they are at the moment and my poor uni student funding a protein supplement is the cheapest option for price per serve.

The second product, is a greens supplement - all the ingredients are direct from source and are not synthetically made like those in many vitamin tablets (I try to keep it natural), and you can have in a shot or put in a smoothie for breakfast or a snack.

Lastly, is your omega “essential fatty acids”, the benefits from adding these in your diet are countless and are a must if  you are on a fitness program. I have found several varieties of omegas, but I always go for a omega with 3,6 & 9 because our bodies are not capable of synthesisng omega 3 and 6 by it’s self and they are usually sourced from foods such as flaxseed and fish oil.

This will be the hardest part from someone looking to eat right…and that is having the right foods in the house in the first place and being able to afford it. So what I have done is devided a shopping list up into pantry and fridge staples and then extra’s in the same,  which will actually work fantastically because all your going to buy straight away are pure foods and super foods which is going to give your a digestion a spell from any processed or saturated foods for a week or so  until you can start getting the extras to make some more exciting meals and recipes.

While I was studying all I could afford was the staples most of the time and kept me going for the whole semester.

STAPLES

Absolute stables:

Protein WPI

Rolled wholegrain oats

Eggs and lots of them

Cottage Cheese

Baby Spinach

Almond Milk

Natural Greek Yogurt

Pantry –

Natural tuna in springwater

Natural Peanut Butter (no added salt or sugar)

Flaxseeds

Canned Beans (kidney, lentils, chickpeas)

Oils – Coconut (for high heat cooking) and Olive Oil (for baking and salads)

Spices – cinnamon, cumin, paprika

Green Tea or peppermint tea

Agave nectar or stevia/nativia (get one now and get the other later)

Brown or Basmati Rice

Quinoa

Fridge

Avocados

Carrots

Basa Fillets

Ground Turkey

Skinless Chicken Breast (buy in bulk and package 2 pieces individually and freeze, its cheaper that way)               

 Kangaroo fillets/ sausages (the best meat you can eat)     

Garlic

Grab these vege’s depending what is on special               

            - Red onion                                   

- Tomatos

-capsicum red/green

-Broccoli (buy like 2kg at a time when its like $3 a kg and semi blanch it and freeze in packs)

-cauliflower

-Zucchini

-Sweet Potato

            -Green beans

-Berries and whatever fruit you like

EXTRAS

Pantry-

Spices

Honey

Almond Meal

Mountain Bread

Fridge/ Freezer –

Pumpkin

Basil

Mint

Chilli

Ginger

Brown Onions

Bok Choy

Lean Beef

Low fat fetta

Salmon Cutlets (or whatever fish fillets are on special)

Asparagus

I’m sure there are more, every recipe I want to make I seem to be able to alter the ingredients to use what’s in this small list.

Hope this helps

Best,

Nikita