Staples for your weekly grocery shop

Every Sunday rolls around with the same thought... what meals am I going to prepare this week? How many carrots do I need to buy? Should I buy some meat free options? So many variables, not enough clear answers.

These are my weekly staples that I put in my basket to ensure I have the right balance of carbohydrates, fats and protein AND I am feeling super inspired to make home-cooked meals most days. 


  • White and sweet potato
  • Pumpkin
  • Carrots (great for snacking too) 
  • Zucchini
  • Green beans 
  • Spinach, mixed lettuce mix, rocket etc
  • Berries
  • Bananas (I buy in bulk every 3rd shop and freeze them for smoothies!)


  • Avocado 
  • Peanut butter (would like to say this isn’t a weekly purchase but it is!)
  • Dry roasted almonds
  • Coconut yoghurt


  • Tinned tuna and sardines 
  • Chicken breast and thighs 
  • Barramundi 
  • Salmon
  • Eye fillet steak 
  • Eggs

Monthly purchases 

  • White rice 
  • Gluten free bread (I freeze it)
  • Extra virgin olive oil and coconut oil


I know if I purchase around 80% from each list each week I will be able to prepare delicious, nutrient dense and satiating meals. Of course this varies seasonally but for the most part these foods lay the foundation of what I eat week in week out.  

Katie x