Often I am asked:  What’s on your shopping list and what do you eat everyday?  What essential kitchen items do you rely on and what supplements do you take?

By having these things ready all the time will make living this way of life easier. I have a standard list of recipes I tend to stick too on a regular basis which makes prepping a whole lot easier.  Here is my list of essential items for living the fat loss lifestyle:

Food Cupboard:

  • eggs and egg whites
  • coconut oil, olive oil
  • balsemic vinegar
  • Braggs Aminos
  • a whole chicken (I make stock from left overs) thighs and breasts (free range or organic)
  • turkey mince (free range or organic)
  • Grass fed beef, venison, bison or other lean meant.
  • White fish
  • Wild fish: salmon, trout, mackerel, tuna, herring, sardines etc
  • Organic feta, goats and parmesan cheese
  • low-fat cottage cheese
  • raw nuts
  • organic cocoa powder (sometimes raw cocoa nibs to add to smoothies and cooking)
  • Dark chocolate
  • organic coffee, green teas, tulsi tea
  • coconut milk
  • tinned tomatoes
  • fresh herbs – coriander, parsley, basil
  • garlic, onions, fresh chilis and fresh ginger
  • brocoli, brussels, spinach, carrots, celery, Kale, leeks, cauliflower, asparagus (any greens that are in season)
  • sweet potatoes
  • quinoa
  • brown rice
  • watercress, rocket, romain lettuce
  • avocado
  • houmous
  • greek yogurt
  • apples, pears, berries, lemons, limes
  • bananas (I freeze it in bite size portions for using in smoothies and cooking)
  • Xylitol/stevia
  • Almond flour/coconut flour/gram flour
  • Desiccated and shredded coconut
  • Oats/oatmeal
  • nut butters
  • sea salt and back pepper
  • Dried herbs: cinnamon, cayenne pepper, cumin, turmeric
Essential supplements:
  • Fish oil (liquid)
  • fibre supplement (ie one containing physillium)
  • Multi-vitamin
  • pro-biotics
  • Magnesium (spray oil and tablets)
  • Alkalising salts
  • Vitamin D3
  • Protein powders (vanilla, chocolate, plain)
Essential kitchen appliances/utensils:
  • measuring cups
  • good knives
  • silicone muffin moulds
  • good frying pan
  • George Foreman
  • Blender (vitamax or similar)
  • stove top steamer
  • wok
  • water filter
  • slow cooker
  • drinks shaker
  • My Spiraliser!
This list is not exhaustive but it is the main staples that I have in my cupboards.  By sticking to the same basic staples I can create habits more easily.  I can cook a range of different dishes using the above ingredients and I can save my cheat meals for social events and nights out!  You may find your list is slightly different.  But you won’t often find on my list is bread and many packaged processed items.
Big love, small tummies!
Jill – The Fat Controller
Please follow and like us: