One busy person's shopping list
Posted by kathryn in Uncategorized
Working with a client last week, I put together this shopping list.
She’s a busy woman, who’s struggling to eat well. Long days at the office mean she’s too tired to cook when home. She finds getting organised to take her lunch every day too difficult. And there are few healthy choices where she works.
So she ends up eating toast and biscuits.
And all the gorgeous healthy food she buys on the weekend sits in the fridge all week, goes off and has to be thrown away.
Which is frustrating, expensive and wasteful.
I’ve been talking to her about the idea that eating well shouldn’t be hard. To be sustainable it has to fit into her lifestyle. So we put together this shopping list.
The shopping list
- Natural muesli
- small tubs of low fat yoghurt
- 9-grain Vitaweats
- Cottage cheese
- Tinned fish
- Bags of salad mix
- Fresh tomatoes
- Individual fruit and nut boxes
- Tinned beetroot
- Tinned baked beans
- Wholegrain bread
- Frozen vegetables
- Tinned fruit
- Some pre-made vegetable soups from the fridge section of the supermarket
I asked the client to buy two of most things – one to have at work and one at home. And I suggested she also take the following to work:
- some plastic containers for keeping leftover bits and pieces.
- a plate, bowl and cutlery
- some home-made vinaigrette dressing of olive oil, balsamic and shoyu
What can you do with these foods?
This is a shopping list of predominantly long-life articles. There’s a bit of fresh vegetable and some dairy, but the rest is tinned or can be frozen. Most of these foods therefore can sit in your freezer, or cupboard and won’t go off.
From these foods you can make a healthy meal – regardless of whether it’s breakfast, lunch or dinner. From these foods you can make a meal in minutes. And these foods also provide healthy snack options.
For example, with these foods you could have the following meals:
- Muesli + milk + tinned fruit
- Baked beans + toast
- Yoghurt + tinned fruit + dried fruit and nuts
- Smoothie from milk + tinned fruit + yoghurt
- 9-grain vitaweats + hummous + salad mix
- Salad mix + cucumber + tinned beetroot + tinned fish + vinaigrette
- Toast + cottage cheese + salad mix + cucumber + vinaigrette
- Soup + toast + hummous + tomato
- Baked beans + toast
- Steamed / stirfried frozen vegetables + nuts + tinned fish
- Soup + steamed vegetables + cottage cheese + vinaigrette
- Soup + toast + tinned fish + tomato
- Yoghurt + tinned fruit
- Vitaweat + hummous
- Dried fruit and nut pack
- Smoothie from milk + fruit + yoghurt
Is it healthy?
The plan we’ve put together isn’t perfect, but it’s a lot better than she’s eating at the moment. The above plan makes it easier for her to eat well, within the confines of her current life. It’s limited, but it’s achieveable.
These are also the foods you could have in your cupboard and freezer. Back-ups for those days you’re struggling to eat well. You may not need to eat like this all the time. But these foods could supplement your diet when cooking is too hard.