FIT FOR FALL – Shopping List!

So are you ready to join me?

Let’s get prepared over the weekend and get everything organised for the success we are going to have over these next few weeks!! Here’s to working together and supporting each other….YOU CAN DO THIS!!

So here are my staple ingredients for most things I have during the week:


  • Egg Whites  – I buy pure egg whites in the carton (I know some of you struggle in the UK to get these, but Tesco definitely sell them)
  • Eggs
  • Fat Free Plain Greek Yogurt
  • Low fat Cottage Cheese
  • Chicken or Turkey Breasts
  • Lean Ground Beef, Pork or Chicken
  • Salmon, prawns
  • Protein Powder – I use Progressive Unflavoured Whey Powder
  • Protein Bars – I get Quest bars sweetened with Erythimol, Simply Protein Bars and B-Up Bars

Fruits & Veg

  • Berries – Blueberries, raspberries and strawberries
  • Bananas
  • Salad Vegetables
  • Broccoli, Cauliflower, Kale, Spinach and Zucchini (Courgette)

Carbs, Grains & Legumes

  • Chickpeas, Blackbeans
  • Sweet Potatoes
  • Quinoa
  • Oats – I buy the large flakes in bulk, 100% rolled oats
  • Oat Flour – this can be a bit tricky to get hold of. Wholefoods and Bulk Barn sell it in Canada or the US or wherever you can get Bobs Red Mill products, definitely Amazon or you could always just ground your own oats


  • Variety of raw nuts, pumpkin, sunflower and flax seeds
  • Avocados
  • Natural Peanut or Almond Butter

Dressings & Condiments

  • Xylitol, Stevia or sweetener of choice
  • Low Sodium Soy Sauce
  • Balsamic or Apple Cider vinegar
  • Lemon juice
  • Lime juice
  • Low Cal Oil Spray
  • Hot Sauce – I buy Sirachia
  • Herbs and spices include cinnamon, garlic, paprika, rosemary, cumin


  • Water, Water and more Water
  • Rooibos/Redbush Tea
  • Black Coffee


Em xx


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