Meal planning You can use the printable meal planner to plan your week’s meals. This can help you with your shopping list/s. Thinking in advance about your meals for the week is the key to giving you the best chance of sticking to your healthy eating plan.
Have a look at these 20 tips to eat well for less: essexwellbeingservice.co.uk/ myweightmatters
Shopping Always use a shopping list as this will help you keep to plan. Eating more healthily doesn’t have to be more expensive.
Store cupboard & fridge essentials
• Long life pure juices
Foods for the cupboard
• Nuts (raw, unsalted)
Remember to buy wholegrain varieties as much as possible.
• Seeds
• Breakfast cereals (without added sugar), muesli, porridge oats
• Popcorn kernels (plain rather than sweet or favoured versions)
• Pasta
• Olive or rapeseed oil
• Rice
• Dried fruit
Foods for the fridge or freezer
• Bulgar wheat, quinoa, couscous and barley • Canned vegetables (sweetcorn, asparagus, tomatoes, peas, etc.) • Canned fruit in fruit juice • Beans (baked, kidney, cannellini)
• Skimmed or semi-skimmed milk • Low fat natural or fruit yoghurt (check the sugar content) • Eggs
• Lentils
• Cheese (low fat or reduced fat is best for example mozzarella or cottage cheese)
• Chickpeas
• Bread
• Cans of tuna or other fish in water, brine or tomato sauce (not canned in oil)
• Lean meat, poultry and fish (beef, chicken, turkey, pork, fresh or frozen fish)
• Crispbreads or rice cakes
• Low fat hummous
• Nut butter (for example, almond or peanut butter)
• Tofu
• Marmite • No added sugar jam (pure fruit spreads)
• Quorn • Frozen vegetables or fruit
Use the AmaraHealth™ app to stay motivated and track your weight loss
