Personal trainer food shopping list to help with weight loss.

Here is a breakdown of food you could include in your weekly shop to ensure you’re getting adequate protein, fibre, complex carbohydrates, and healthy fats, all while supporting your energy and hormonal health. As a personal trainer who is helping women with weight loss so they can live long and healthy lives, I practice what I preach. By sharing why I throw into my trolley every week I hope to help make your food shop a little easier.

PROTEIN: Chicken, salmon, white fish, eggs, prawns, sardines, tinned salmon, tuna, tofu, and Greek yoghurt. Batch cooking a dish with plenty of protein is a good way to ensure you don't snack on ultra-processed, high-carb foods that are easier to grab on the go. Pre-cooked chicken, prawns, and salmon can be spiced up with a variety of different flavours, which can significantly assist in both losing and maintaining weight.

FIBRE: Most vegetables contain a decent amount of fibre, so try to vary what you eat for diversity, which is good for your gut health and also staves off boredom. I tray-bake large amounts of vegetables so they are always on hand to form the basis of a meal at a moment’s notice.

Tray baking vegetables for weight loss

COMPLEX CARBOHYDRATES: Dark rye bread, oats, quinoa, buckwheat, amaranth, millet, a variety of tinned beans, green and red lentils, whole wheat pasta, brown or wild rice and sweet potatoes.  

Some of these also contain good amounts of protein, particularly if you are a vegetarian. Quinoa is a complete source of protein. Many of these grains come in pre-packaged options, too. Merchant Gourmet is my go-to brand. Jamie Oliver has some good options, too.

FATS: Greek yoghurt, goats cheese, avocado, flaxseeds, hummus, nut butters, olive oil and extra virgin olive oil

SWEETNESS: Dark chocolate, honey

This list is by no means exhaustive; it is just a reference guide for you to use if you’re stuck. Many foods fall into two groups. The main thing is to eat foods as close to their natural source as possible. The more processed the food, the more of a load it is on your body to digest and breakdown it.