Supercharged Food Shopping List

salmon and herbs

I love food just as much as the next person and just because I'm on a wholefoods diet doesn't mean I miss out on delicious foods or compromise my taste buds.

It also means that I don't have to stake out weirdly named super foods hand-picked by natives in the wilds of the Congo or from the far corners of a tropical rain forest. There are no strange names like camu camu or macca powder on my shopping list.

If you're looking for inspiration, the key to motivating yourself to cook starts with a well-stocked pantry and good food on hand.  My shopping list can vary depending on produce in season, what is available and what's on special.

The golden rule when you’re planning to shop is to remember to try and include organic ingredients where possible and try and swap out processed and packet food for fresh.  Look at the label and if it has more than 10 ingredients then it's probably not going to be good for you.

Here are some everyday foods that you can buy at your local supermarket, farmer's market, wholefoods store or online that will help you eat your way to health...

Vegetables

  • Artichoke
  • Asparagus
  • Avocado
  • Bok Choy
  • Broccoli
  • Cabbage
  • Capiscum
  • Cauliflower
  • Celery
  • Cress
  • Cucumber
  • Daikon
  • Eggplant
  • Fennel
  • Garlic
  • Green Beans
  • Kale
  • Leek
  • Lettuce
  • Okra
  • Olives
  • Onions
  • Pumpkin
  • Radishes
  • Rocket
  • Rutabaga
  • Shallot
  • Snow Peas
  • Yellow Baby squash
  • Spinach
  • Spring Onion
  • Sprouts (all)
  • Tomatoes
  • Turnip
  • Water Cress
  • Zucchini

Meats:

(Preferably Organic)

  • Beef
  • Lamb
  • Pork
  • Chicken
  • Duck
  • Turkey
  • Quail
  • Organ Meats
  • Veal

Seafood:

  • Salmon wild caught
  • Fresh Fish
  • Anchovies
  • Prawns
  • Squid
  • Tuna
  • Sardines
  • Scallops
  • Sashimi
  • Oysters
  • Sea Vegetables

Eggs Organic

  • Chicken
  • Goose
  • Duck

Dairy (if tolerated)

  • Organic Butter
  • Cream

Fats & Oils

  • Extra Virgin Olive Oil (cold pressed)
  • Coconut Oil (extra virgin)
  • Seed & Nut Oils
  • Sesame Oil

Nuts and Nut Butters

  • Hazelnut
  • Brazil
  • Macadamia
  • Pecan
  • Walnut
  • Almond
  • Pumpkin Seeds

Flours and Baking

  • Almond Flour
  • Coconut Flour
  • Buckwheat Flour
  • Brown Rice Flour
  • Quinoa
  • Buckwheat
  • Millet
  • Amaranth
  • Baking Powder (gluten and additive free)
  • Bi Carb of Soda
  • Cacao Powder
  • Cacao Nibs
  • Cacao Butter
  • Coconut Flakes
  • Alcohol Free Vanilla Essence
  • Vanilla Beans

Herbs/Spices

  • Basil
  • Rosemary
  • Oregano
  • Coriander
  • Parsley
  • Sage
  • Thyme
  • Tarragon
  • Chives
  • Ginger, Nutmeg, Cinnamon

Condiments

  • Mustard Powder
  • Eden Foods Mustard with ACV
  • Celtic Sea Salt
  • Fresh Black Pepper
  • Wheat Free Tamari Sauce
  • Apple Cider Vinegar
  • Stevia drops
  • Stevia Powder
  • Tahini

Fruits

(Low in fructose)

  • Lemons
  • Limes
  • Berries
  • Stone Fruits
  • All other fruits in moderation

Supplements

  • Calcium
  • Magnesium
  • Probiotics
  • Cod Liver Oil
  • Nutritional Yeast Flakes
  • Vitamin C Vitamin E

Beverages

  • Decaf Coffee/Tea
  • Herbal Tea
  • Dandelion Tea
  • Coconut Water
  • Mineral Water
  • Soda Water

Healthy Home

  • Epsom Salts
  • White Vinegar
  • Eucalyptus Oil
  • Lemon Juice
  • Tea Tree Oil

You can purchase baking items, nutritional yeast flakes and stevia here...

Happy Shopping 🙂

Lee xo

11 Responses to “Supercharged Food Shopping List”

  1. Stacey Kirsch says:

    Hi there, a very helpful post thank u. I just got ur book the other day and i’m wondering by cutting out processed foids etc and eating a more wholesome diet and exercising will u naturally lose weight? How do i know if im eating too many calories? I have 30 kilos to lose to help us in conceiving and am very confused, even though I am studying Naturopathy…..any feedback would be much appreciated 🙂

    • Hi Stacey, if you are eating wholesome foods that are unprocessed your body will naturally lose weight as it eliminates the stored toxins in your body, eat an abundant amount of fresh vegetables and supplement that with moderate amounts of good fats, meat and nuts and properly prepared grains and your body will be the weight that it should be. Drinking warm water with lemon daily is a good way to detox your body too.

  2. Hey Lee, how’s it going? Really enjoying your cookbook. Coming into winter I look forward to making more of the soups/stews. I’m interested in buying that brand of stevia and live locally…is there anywhere that I can find it in stores around double bay?

  3. […] I love food just as much as the next person and just because I'm on a wholefoods diet doesn't mean I miss out on delicious foods or compromise my taste buds. It also means that I don't have to stake out weirdly named super foods … has more than 10 ingredients then it's probably not going to be good for you. Here are some everyday foods that you can buy at your local supermarket, farmer's market, wholefoods store or online that will help you eat your way to health… … See more here: Supercharged Food Shopping List « Supercharged Food's Blog […]

  4. Stacey Kirsch says:

    Sorry me again, can you recommend brands for the supplements, I found the Primal Defense probiotic but what about the others? mainly the calcium and magnesium… Thanks

    • I like the NOW brand of calcium and magnesium.

      • Antonella says:

        Hi Lee, many thanks for the fab meals in your book. I have recommended it to lots of people and I also bought one for my sis in law for her bday. Just a question re: magnesium and good ways to include it in your diet. Just with water? How much/often? 🙂

        • lee says:

          You can take up to 600 mg a day maybe 300mg in the morning and 300mg in the evening but its good to make sure you balance your calcium intake to the same amount.

  5. Jill says:

    I have developed a strange painful condition which caused my hands arms feet legs to swell up and retain fluid, joint and muscle pain. Really painful especially around my ankles and feet. I’ve had it for about 10 weeks now following a bad bout of flu and Doctor is at a loss as to what it is. The only abnormality in my blood results is my CRP is vey elevated. So my naturopath has started me on high dose fish oil and turmeric, anti viral herbs, natural diuretics and adrenatone. I have also bought your book Heal Your Gut and have been making your wonderful recipes and following your plans. It doesn’t leave my side 🙂 My question is, I have been taking ibuprofen for the pain (about 2 twice a day) because sometimes the pain is unbearable, however I’ve read they are really bad and can make inflammation worse. Do you have any suggestion for alternative pain control? I also take magnesium occasionally. Soak in Epsom salts baths a few times a week and have age the walk most days.
    Thanks.

    • lee says:

      Turmeric is also another ingredient that can help with inflammation and having it with black pepper can help its effects in the body.

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