What’s in My Weekly Grocery Shop
A Dietitian’s Guide to a Healthy and Simple Weekly Shop
Going grocery shopping can be stressful and overwhelming. There are so many choices and decisions to make.
As a dietitian, I want to show you what I shop for, my favourite picks, and how building a balanced grocery cart can lead to balanced eating habits. I want to share my weekly shopping list and some tips and tricks to help you feel more confident at the grocery store and make your next weekly shop feel a lot easier.
Produce Section: Fruit and Vegetables
Healthy fruits and vegetables are a great place to start. Usually found at the front of the store, it will always be nutritious and filling.
What’s In My Cart?
Leafy greens: spinach, kale, mixed salad greens. My go-to is spinach and lettuce (iceberg is my favourite). Filled with micronutrients and easy to add to more meals
Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage
Colourful vegetables: capsicum, carrots, tomatoes, cucumbers, zucchini. I’m a big fan of tomatoes, particularly cherry tomatoes, so you will always find those in my shopping cart.
Fruits: apples, berries, bananas, oranges, grapes. You can pick whatever you like. I will always pick strawberries and blueberries… can you blame me? 🍓
“Carrots have to be one of my favourite vegetables. They are cheap, easy to prepare and are an excellent source of beta-carotene (important for eye health).”
More Tips
Frozen fruit and veg are a great alternative. They have the same level of nutrients, but are often cheaper.
Meats and Protein Sources
Protein is an important part of a balanced diet. It keeps you fuller for longer, supports muscle health and can stabilise blood sugar. On my high‑protein grocery list, I like to include both animal and plant‑based protein foods.
What’s In My Cart?
Lean meats: chicken breast, lean ground beef, turkey mince, lean cut of steak. Chicken breast and lean beef mince are staples of my weekly shop.
Fish and seafood: salmon, canned tuna, white fish, shrimp. I eat salmon at least once a week. Canned tuna is a great thing to have in the cupboard.
Eggs: cheap(ish) and versatile
Dairy or dairy alternatives: Greek yogurt, cottage cheese, milk or fortified plant milks. I love to include Greek yogurt in savoury and sweet meals. Pick the milk you like best. I like skim, it’s lower in saturated fats and makes me, personally, feel the best.
Plant-based proteins: tofu, tempeh, edamame, lentils, chickpeas, black beans. Chickpeas or lentils are great plant-based protein alternatives and work well in a curry.
“Salmon is high in Omega-3s, known for reducing inflammation, lowering the risk of heart disease, and lowering cholesterol. ”
Carbs
Carbohydrates can often be seen as a “bad” word, but they are our body's primary source of energy. Complex carbs like wholegrains keep us fuller for longer, are low GI (Glycaemic Index), which helps stabilise blood glucose levels and can help you stop snacking throughout the day.
What’s In My Cart?
Whole grains: Oats, whole grain bread, rice, quinoa, pasta. Oats are one of my fav breakfasts. Easy, cheap and filling.
Starchy vegetables: potatoes, sweet potatoes, pumpkin, corn. Great to add regularly for filling, satisfying meals.
More tips
Prioritise high‑fibre carbs (like whole grains and starchy veg) most of the time to support gut health, fullness, and steady energy.
Basmati rice is a great option if you want low‑GI carbohydrates.
Nuts and Seeds
Nuts and seeds are a great way to add healthy fats, fibre, and crunch to your meals and snacks.
What’s In My Cart?
Almonds
Walnuts
Chia seeds
Flaxseeds
Pumpkin seeds
“Chia seeds are a source of soluble fibre, which forms a gel-like consistency in our guts, helping to form soft stools and supporting a healthy gut microbiome.”
Snack Ideas
Roasted almonds are easy to make and a great snack.
Making your own muesli with oats, nuts and seeds. You can add some honey for some sweetness. Add some Greek yogurt and maybe some berries, and you’ve got a pretty good breakfast nd one of my favourite nuts and seeds for snacks combos.
SNACKS
Speaking of snacks, you can definitely find a few of those in my shopping. Both healthy and not so healthy. Let’s talk about it.
Having healthy snacks (like carrots and hummus) around can help you eat healthy. But it’s all about balance. You ABSOLUTELY will find chocolate in my shopping cart, but I make sure healthy snacks surround it. Here are some of my favourites.
What’s In My Cart?
Fruit: as I said, I’m a big fan of strawberries and blueberries, and they're super easy to eat on the go.
Veggies with hummus: carrot sticks, cucumber, and capsicum with a good scoop of hummus.
Greek yogurt with berries: add strawberries, blueberries, or other fruit, and sprinkle with nuts or seeds.
Muesli or granola: a small handful of almonds, walnuts, pumpkin seeds, or a mix of your favourites.
Whole grain crackers with cheese or hummus: an easy, balanced snack with fibre and protein.
CHOCOLATE: not technically “healthy” but for me essential. Darker chocolate would be a healthier option as it’s high in magnesium (good for cramps!), but if that’s a deal breaker for you. Just remember moderation. 🍫
“Hummus pairs extremely well with soo many things, adding fibre, protein and flavour in one hit. I use it not only as a dip but also as a butter replacement on sandwiches and wraps.”
The Trick To My Weekly Grocery Shop
A healthy shopping cart is about making realistic changes over time! Add one small thing each week that will help you develop the habits you want. By filling your trolley with a variety of produce, quality proteins, high-fibre carbs, and satisfying snacks, you’re setting yourself up for balanced meals and less stress in the kitchen. You don’t need to buy everything on this weekly grocery list every week, and there’s no such thing as a “perfect” cart, just one that suits you, your lifestyle, and your taste buds.
I’m Here to Help
Hi! I’m Hannah. An Accredited Practising Dietitian (APD) with a Master's in Nutrition and Dietetics, and I’m here to help! Weekly shopping is stressful in the best of times. Add on health concerns or multiple mouths to feed, and deciding what to buy can become too much. I can help you plan your weekly meals and give you easy, healthy meals. Whether you're reaching a goal, managing a health condition, or feeding the family, I can help.
