Kitchen Must-Haves
Fruits & Vegetables
Dairy Products
Meats/Protein
Cupboard Essentials
Seasonings
Appliances/Utensils
Fruits & Vegetables
- Fruits and vegetables provide essential vitamins and minerals to the body. Many vegetables are naturally low in calories and high in fibre, while fruit satisfies a sweet craving due to it’s natural sugar content. Frozen fruits and vegetables provide the same level of nutrients as fresh and can be more cost effective.
- Bananas
- Watermelon
- Blueberries
- Grapes
- Lemons/Limes
- Tomatoes
- Spinach
- Lettuce
- Carrots
- Celery
- Onions
Dairy Products
Dairy products provide nutrients such as calcium and vitamin D which are need by the body for healthy bones and teeth, but are often high in calories. By choosing low-fat alternatives, you get many of the health benefits for a fraction of the calories.
- Reduced fat cheese
- Skimmed/semi-skimmed milk
- Reduced fat crème fraiche
- 0% Fat Greek style yoghurt
- Reduced fat soft cheese
- Reduced fat butter/spread
*Dairy free alternatives can be used if needed
Meats/Protein
Protein is needed for growth, muscle repair and keeping you fuller for longer. Some individuals experience muscle wastage due to losing too much weight too quickly, and adequate protein intake can reduce this risk.
- Chicken Breast
- Skinless Chicken Thighs
- 5% Fat Lean Mince
- Tofu
- Meat-Free Burgers (e.g. Beyond Meat)
- Meat-Free Nuggets (e.g. Quorn Nuggets)
- Lean Beef Strips
- Prawns
- Skinless Fish Fillets
- Eggs
Cupboard Essentials
Weight loss doesn’t have to be expensive. By choosing food with a long shelf life you can make healthy meals that are also cost-effective.
- Tinned Chopped Tomatoes
- Tinned Vegetables (e.g. sweetcorn)
- Brown Rice
- Cous Cous
- Dried Pasta
- Bulgur Wheat
- Quinoa
- Oats
- Flour (Plain/Wholemeal/Etc)
- Baking Powder
- Bread (Low-Calorie/Wholemeal)
- Sweetener
- Peanut Butter
Seasonings
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You don’t need to eat plain chicken and broccoli every day to loose weight. Adding some flavour can make food more enjoyable and help keep you on track.
You don’t need to eat plain chicken and broccoli every day to loose weight. Adding some flavour can make food more enjoyable and help keep you on track.
- Garlic Powder
- Onion Powder
- Chilli Powder (Mild/Hot)
- Basil
- Oregano
- Paprika
- Smoked Paprika
- Salt
- Black Pepper
- Stock Cubes (Veg/Meat)
- Cajun
- Rosemary
Appliances/Utensils
- The below list has made my health journey easier, but choose which appliances/utensils best suit your needs and goals.
- Digital kitchen scales
- Spoon measurements
- Airfryer
- Non-stick pan
- Mixing bowls
- Cutting boards
- Measuring jug
- High-quality knives
- Multi-choice cheese grater
- Baking sheet pan
- Muffin pan
- Thermometer
- Immersion blender
- Blender
- Food storage containers
- Silicon ice tray
- Electric grill (e.g. George Foreman grill)