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Shopping Guide

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Please note this is NOT an “allowed” food list and there is absolutely no

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requirement to purchase all of these foods. Weight Loss for Women offers no
resource
set meal plan or diet – it is about finding freedom with food. During the course
you will learn my food philosophy – which is based on eating real whole foods –
and I will guide you to apply and adapt this to best suit your body and your life,
rather than being “on” or “off” a prescribed meal plan.

There is no such thing as “junk food”. There is only junk or there is food. But nowadays,
we call food “real whole foods”. Here is a list of some real whole foods to give you an
idea of what a “real food” kitchen might look like. This is not an exhaustive list –
it simply provides some ideas to help you get started.

You may like to jump online and search for whole food or plant based recipes that
sound delicious and nourishing to you. You can always adapt them to include other
ingredients that better suit your body (such as animal protein to the plant based meals)
if you choose to.
Dry Goods
Nuts Legumes
Raw almonds Raw macadamias Red lentils Chickpeas
Raw cashews Raw pistachios Brown lentils Cannellini beans
Raw brazil nuts Nut butter made Green split peas Adzuki beans
Raw walnuts from any nuts Yellow split peas Black eyed beans
– ensure no added
Raw pecans sugar or oil

Mustards Vinegars
Dijon mustard Apple cider vinegar
Hot mustard Balsamic vinegar

Seeds Grains & alternatives

Sunflower seeds Quinoa Brown, red or
Pumpkin seeds (pepitas) Millet black rice
Flaxseeds (linseeds) Amaranth Basmati rice
Chia seeds Buckwheat groats Polenta
 Other packaged goods

Desiccated coconut Good quality gluten-free bread

(preservative-free)
Cacao powder
Cacao nibs
Coconut cream
Coconut yoghurt
(please check the label and be
mindful of avoiding additives)
Unsweetened dairy-free milks
(e.g. rice milk, almond milk, coconut
milk, cashew milk, macadamia milk;
please check the label and be mindful
of avoiding additives, or better yet,
make your own)
(please check the label to ensure it
contains ‘real food’ ingredients and
be mindful of avoiding additives)
Tamari (wheat-free soy sauce)
Tomatoes (passata in glass jars)
Unpasteurised brown rice miso paste
Medjool dates
Pure maple syrup (in small amounts
across many serves)
Raw honey (in small amounts across
many serves, as guided in the recipes)

Flavourings

Salt & spices Garam masala

Celtic sea salt and/or Himalayan salt Curry powder
(make sure the brand you buy Turmeric
contains iodine)
Cayenne pepper
Pepper
Sweet paprika
Cumin seeds and/or powder
Smoked paprika
Caraway seeds
Nutmeg
Mustard seeds
Cinnamon

Oils
Extra virgin olive oil (EVOO)
Coconut oil
Macadamia oil
Avocado oil
Ghee (if you tolerate dairy foods and
only after your dairy free trial)
 Fridge List
Vegetables

Broccoli Rocket Capsicum Mushrooms

Brussels sprouts Cos lettuce (peppers) Onions
Cauliflower Asparagus Pumpkin Fresh garlic
Cabbage Green beans Carrots Fresh ginger
Kale Snow peas Sweet potato Fresh chili
(kumara)
Spinach Zucchini Tomatoes*
Potato
Silverbeet (swiss Eggplant Avocado*
chard) Corn
Beetroot Celery
Cucumber

Fruit Fresh herbs

Berries (fresh or frozen)
Parsley Coriander
Lemons (cilantro)
Basil
Other fruits Lemongrass
Mint
in season Dill

Protein foods

White fish (e.g. blue cod, snapper) Organic beef

Wild-caught salmon Organic lamb
Organic chicken Organic free-range eggs

*Botanically a fruit, but typically treated as a vegetable

Choose local and organic food. If organic food is too costly for you to buy,
or perhaps just unavailable in your area, try this solution to remove pesticides.
To clean food of both dirt and pesticides at the same time, fill your sink with three
parts water to one part vinegar, wash your fruits and vegetables, then rinse them in
fresh water, pat them dry and store them for use. Pesticides tend to be fat-soluble,
and so general washing to get rid of dirt and germs does not remove them. If this
(washing) is overwhelming for you, park it. And simply focus on eating more whole
real foods. Do what is practical for you. And then stretch a little further.