Top 10 grocery items on my weekly shopping list
There are 10 things on my shopping list that I buy each week without fail. No matter what day of the week, I will usually have these healthy, versatile foods in my fridge (and, as you’ve probably noticed, there is an eleventh necessity too)!
In this top 10, I’ll share the reasons why these groceries make the list, how I enjoy them, some recipes and their average macros breakdown (because I’m sorta kinda on that bandwagon now).
In no particular order, my top 10 healthy staple shopping list items include:
1. Bacon (and I said in no particular order… pff!)
I love bacon (and so does this kid!) It is high in protein but also high in fat (middle rasher bacon contains more fat than protein per gram), so watch your intake. I stick to 1 piece at breakfast, sometimes two depending on my activity levels for the day.
Macros (per 1 piece middle rasher bacon): 0.3g Carbs | 12g Fat | 10.7g Protein | 141 Calories
Recipe suggestion: Five quick, simple, healthy variations of bacon and eggs
To go with said bacon at breakfast, or to make omelettes for breakfast, lunch or dinner – eggs are just so versatile! Also high in protein, but fat too, eggs are a fabulous food.
Macros (per 1 large egg): 0.4g Carbs | 4.8g Fat | 6.3g Protein | 72 Calories
Recipe suggestion: Poached eggs (how to cook them perfectly)
Pink lady are my favourite and I can pick up some beauties at my local farmers market. I enjoy apples as they are, or with my morning oats (vanilla bean porridge is one of my favourites). They’re a great in-between-meal snack.
Macros (per 1 small, 90g apple): 11.3g Carbs | 0.1 g Fat | 0.4 g protein | 51 Calories
Oh my God. I love bananas. They are just so handy to snack on, are an energetic pick-me-up, and help make smoothies a little more sustaining. My favourite indulgence is peanut butter and banana on sourdough toast sprinkled with cinnamon!
Macros (per 1 medium, 145gm banana): 43.5g Carbs | 0.6g Fat | 1.9g Protein | 129 Calories
Perhaps my favourite vegetable, I enjoy my broccoli lightly steamed (it’s got to be crunchy) and could just eat it straight from a bowl. Usually though I have broccoli with dinner, sometimes lunch, and often accompanied with the remaining items on this list.
Macros (per 100gm): 6.1g Carbs | 0.6g Fat | 5.3g Protein | 60 calories
Recipe suggestion: Chop 100gm broccoli into small florets and pan-fry over medium heat with 40gm shredded cabbage and 1/2 to 1 tablespoon of apple cider vinegar and salt ad pepper to taste.
6. Brussel sprouts
They nearly made me puke when I was a kid, but that was when everybody boiled them. WTF?! No! Brussel sprouts are delicious baked but my all-time favourite way to enjoy Brussel spouts is pan-fried with garlic, chilli and a tiny bit of olive oil. If you’re feeling naughty, throw in some bacon. Talk about divine!
Macros (per 100gm): 9.1g Carbs | 0.3g Fat | 3.4g Protein | 43 Calories
Recipe suggestion: Combine 145gm Brussel sprouts with 2 cloves of finely sliced garlic and cook over medium heat with 1 teaspoon olive oil for about 5 minutes, stirring occasionally. Finely slice and add 1 small red chilli toward the end of cooking.
Garlic is a classic ingredient in so many recipes and such a simple addition to any ‘I quickly whipped something up’ kind of meal, which is what I’m all about most days of the week. When you don’t use stock standard sauces and packet gravies, you’ve got to rely on herbs and spices and this relative of the onion family is ALWAYS in my fridge (where it keeps fresh for longer).
Macros (per clove): 1g Carbs | 0g Fat | 0.2g Protein | 4 Calories
Kale and baby spinach, for me, are quite interchangeable. I could have one or the other in my fridge on any day of the week. I use both at breakfast with bacon and other vegetables, in salads, omelettes, and in homemade dips. It’s such a bulky kind of green vegetable too, which helps fill me up.
Macros (per 100 gm): 8.8g Carbs | 0.9g Fat | 4.3g Protein | 49 Calories
Such an underrated vegetable, but so versatile! Carrots are a great snack on their own or with a little nut butter or homemade cream cheese, tossed in salads, grated to use in bolognese or homemade burger patties, and simply steamed as part of the classic go-to meal of meat and three veg.
Macros (per 100gm): 9.6g Carbs | 0.2g Fat | 0.9g Protein | 41 Calories
10. Sweet potato
Last, but certainly not least, the delicious sweet potato! It’s fantastic baked, mashed or made into fries!
Macros (per 100gm): 54g Carbs | 0.1g Fat | 4.3g Protein | 232 Calories
And the other thing you’ll find in my fridge…
Freshly ground coffee beans!
When I’m at a cafe, I order a long black. When I’m home or at work, I enjoy plunger coffee (no sugar or milk), and my favourite is Montville Coffee from the Sunshine Coast in Australia. Not only is it organic and fair-trade, but it legitimately is the best tasting coffee – deep but smooth, with a subtle chocolate aroma and a fresh finish.