As I have only recently graduated from university, I cannot afford to be careless with money. This is certainly the case when it comes to my diet and what I buy during my food shop each week.
I usually make two trips to the supermarket each week. The first one is when I make the bulk of my purchases, and the second trip is when I replace any items such as vegetables that have a shorter shelf live. When doing my food shop, I look for two things, nutrient density and versatility.
Below is a list of my top five essentials that are included in my weekly food shop.
Avocados are a perfect example of what I look for out of foods. Avocados show a large nutrient landscape as they include essential fats, carbohydrates and protein. In addition to this, they have a very large micronutrient profile. I usually buy a pack of ripe avocados and a pack to ripen at home. I add them to salads, as a side dish to meals and also include them in smoothies as the creamy texture can act as a great non-diary substitute.
I use the berries for two things – I add them to smoothies and include them in my breakfast with my porridge oats. It's well known that blueberries are a ‘super food’. I usually buy them frozen as they are more cost effective and last longer.
Spinach pretty much ticks every box for me. It's incredibly nutrient dense, it's versatile and it's very cheap. I will add spinach to basically all of my meals during the lunch and dinner period. Spinach is also a staple ingredient for any of my smoothies.
I include oats as part of my breakfast. I will usually have them with some blueberries, banana, peanut butter, cinnamon and chia seeds – a breakfast bowl inspired by MMA trainer Mike Dolce's diet plan.
I usually treat myself to some venison burgers once or twice a week. Venison burgers are high in protein (around 25g) and are simple to make and delicious.