I am so suprized to have received the response that I did from the healthy eating video that I made for IG TV and then shared on Facebook. I thought, in case you missed it or in case the info was just too much to take in, I would get everything written down…Almost in the form of a shopping list.

Obviously these items are purely based on my own personal preference and can be taken with a pinch of salt. I enjoy these things because they make me feel good, they are ‘diet friendly’ for lack of a better word, and I can eat them whenever I want to… For those that have been following me for a while would know, I stick to the 80/20 rule. I eat healthy 80 % of the time and I allow myself to have treats in moderation. I eat cake and waffles every day, but I have made them out of healthy ingredients. I am so against demonizing food…I think it’s because I spent so long doing just that…Food was either labelled as ‘good’ or as ‘bad’.

Naturally I craved foods from the ‘bad’ list…I turned down birthday cake at parties, I turned down cocktails at weddings, and and and…I missed out on so much! Later this turned to me bingeing on those foods, feeling guilty, not eating, bingeing and the cycle repeated itself. I actually said on Instagram today…I am not a medical professional. I can only speak from and share my own experience. If you are finding yourself in similar shoes…tell someone…tell me…seek support or professional help because if you want to make a change…if you want to get better…YOU CAN!!! Okay…back to the topic at hand…Here is a shopping list of my weekly/bi-weekly essentials. If it store specific I will put that in brackets:

SHOPPING LIST

• Fruits and vegetables: Apples
• Berries: Strawberries, blueberries, raspberries (ALL low cal)
• Pineapple (helps with digestion)
• Bananas (I rarely eat a banana, BUT I bake with them and eat my treats every day)
• Lettuce
• Cucumber
• Celery
• Snacking peppers (***Woolworths)
• Tomatoes Sweet potato (One of my favourite carbs)
• ———-
• The following are my fav low cal (volume) veggies (that don’t cause me to bloat): Baby marrow
• Pumpkin (I am obsessed)
• Brinjal (I love how fleshy they are)
• Cauliflower
• Baby Spinach
• Edamame beans (***Chinese shop)
• ———–
• Protein sources: Whey and casein protein 
• Chicken breasts (I buy in bulk and cook and keep in the fridge for 3 days)
• Chicken or ostrich mince (I make patties, meat loaf, normal mince with this)
• Tinned tuna
• Frozen fish (I cook in advance as well, just like the chicken)
• Fresh fish
• Liquid egg whites (I typically only buy liquid egg whites when I know I want to cook or bake with it, otherwise I just separate my whole eggs…Its cheaper)
• Eggs
• I’m going to include dairy in this column too: Fat free cottage cheese (smooth and chunky) is my favourite…I use it in place of cream or cream cheese.
• Low Fat Greek Yoghurt is a must!! Low in calories and so tasty (VERY high in protein too!) (***Spar and some Food Lovers. If you look online you can find the other places that stock this goodness too)
• ———-
• Carbohydrates: White basmati rice
• Brown rice (I eat these 2 different rice at different times…Depending on when and what I am training)
• Jungle oats instant oats, banana or berry flavor (Lowest calorie oats I have found)
• Oat cakes (Woolworths)
• Albany Low KJ bread
• 100 % Rye bread (***Woolworths)
• Cape Seed loaf (***Woolworths)
• ———–
• Fats: Virgin coconut oil (It must smell like coconut- I buy the brand from ***Dischem, with the green lid)
• Peanut butter and chocolate almond butter
• Peanut butter sachets (This avoids over eating which is a real problem in my life) 
• Almonds (I toast a few to add some crunch to my salads)
• Avocado
• Other: Stevia powder (I HATE the liquid and find that the 2 taste completely different) (***Dischem)
• Liquid sweetener
• Xantahn and Guar gum (This can cause bloating BUT only a small amount is used in my smoothie recipes) (***Dischem or Manoli’s or Gorimas)
• Nutritional yeast- This tastes just like cheese! (***Dischem)
• Natures choice vegetable stock…I use this as a spice, or as a soup base and pretty much on EVERYTHING (***Dischem)
• Apple cider vinegar (I have a shot every morning)
• Probiotic liquid
• Aloevera juice
• Superfood powder (I have some in my oats, protein or yoghurt and I use Nature’s Nutrition (***Dischem or online)
• Nola Reduced Oil salad cream mayonnaise
• Carb Smart chutney
• Thistlewood salad dressing
• Wholegrain mustard (***Pick ‘n pay)
• All gold Light tomato sauce
• Simply delish sugar free jelly
• Tanalize milky mix (Sugar free hot chocolate)
• Caribean cordial mix (***Checkers but I am sure other places sell it too)
• Cooee sugar free apple soda (I have only seen the sugar free kind at Checkers)
• Oshee zero drinks (***Dischem and Pick ‘n pay)
• Powerade Zero
• Chocolates: Caring candies (Plain milk choc), Bite sized Flakes, Bubbly and Chomps Tiffany Lucky Breaks (***Checkers)
• No calorie noodles (***Dischem) or Konjac noodles (Chinese shop)
• PB2 (***I buy online from Ledica distrbution) 
• Rhodes squish- Butternut, carrot and sweet potato flavour (Lowest calorie…And I love it for baking…It replaces the oil)

Talk about an information overload…If you have any questions, let me know, and if you buy any of these things and feel like sharing what you bought with others…tag me in it- You may just inspire Karen from next door to change up her mayonnaise!