There is no right and wrong with what you include in a whole food diet…
Eh, Actually there is.
If you fill your trolley with diet this and sugar free that or low fat gunk, then you’re not on the whole food wagon.
What I mean is that the ingredients I include below are my personal favourites and what keeps my family’s 80% whole food diet straight forward, you don’t have to stick to it. Be creative and enjoy your good foods!
Firstly, what is a whole food diet ?
Foods that are as close to their natural source as possible
What type of foods does that include?
Examples include chicken breasts and cuts of meat in their natural state, wholegrains, beans, fresh fruit and vegetables etc
Is it difficult to switch from processed food like frozen meals and sweetener flavoured yogurts to this plain diet?
Yes it’s easy. It’s also not that plain! It becomes more simple and intuitive when you are open to change.
When you realise the flavours you get from spices, fresh fruit and honey or maple syrup instead of jams you will be on board.
Foods in my weekly shop
You will notice I use “or” between different foods below – It’s my way of rotating flavour and keeping cost down in our home
Note this list is subject to change and doesn’t include every single item on our shop
Furthermore we try to shop at the local butcher and fruit and veg store as much as possible, but also use the larger supermarkets.
Fruit & Veg
- Melon or pineapple or mango
- Avocado or courgettes
- Strawberries or Raspberries or Blueberries
- Sweet potatoes
- Cauliflower or green beans (mange tout or french)
- Sugar snap peas
- Kale or Spinach
- Cucumber or tomatoes
Chilled & cupboard items
- Natural yogurt
- Free range eggs
- Goat or feta cheese
- Almond milk
- whole milk
- Cashew, almonds, brazil, or pistachio nuts
- Red or white onions (mainly white onions)
- Salmon fillets (from the local “fish man”)
- A whole chicken or minced steak from the butchers
- Wholegrain crackers (sometimes the baked salt and pepper kind for variation)
- Hummus (I should make my own but I literally NEVER get it right so this is easier )
- Wholegrain loaf or super seeded loaf
- 70% -85% dark chocolate
- chickpeas or kidney beans
Foods in my monthly shop
- honey or maple syrup
- coconut milk
- almond or cashew butter
- dates or desiccated/flaked coconut
- porridge oats
- pine nuts
- Pumpkin seeds or sunflower seeds
Long term items
- spelt, wholemeal, coconut flour
- Apple cider vinegar
- coconut oil
- Organic vegetable and animal stock
- cacao powder
- dry spices and flavours coriander, cumin, paprika, vanilla pods etc
I have included many of the whole food based meals that we eat here on the blog
Other eats and RECIPES include
- Lemon and lime infused water. Other flavours I have blogged here
- Natural yogurt with berries, seeds and honey. Use your dates, cacao and nuts to make this QUICK dessert idea of mine.
- Spicy salmon with cucumber tzatziki, sweet potato chips and steamed veg or this other salmon recipe of mine
- A post workout smoothie that I make and love
- My cacao protein balls or my bounty balls
- A Lemon and cucumber chicken lunch idea I posted a while back
- Coconut porridge
- My favourite green juice
Added to all of the above are often extras
like tortilla wraps and wheetabix, “treat” cereal including coco pops for the kids and nutty granola for me, plain flour for fluffy treat pancakes using caster sugar, actimel drinks, ready made granola or oat bars, bacon, tinned sweetcorn, soreen malt loaf,fruit rolls or a biscuit of some sort for the kids lunches boxes, turkey sausages and fruit gum candy!
Other treats from time to time, because we’re normal (!) and don’t eat a diet that is entirely whole food ALL of the time;
Pasta and garlic bread, turkey dinosaurs with oven chips from a bag, shop bought sausages with ready made lazy mash and frozen peas. Meals enjoyed by my kids, my husband and I!
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