Diet Shopping Lists

Keto? That's so 2018! People are now starting to turn up the heat and switch to meat and meat only. Vegans? Ve-gone with you! But for all its meaty bluster, the carnivore diet is incredibly divisive, putting many dieticians at loggerheads with the diet's users and promoters. So, can a carnivore diet shopping list be healthy for you? Or, will it do you more harm than good?

I Scream, You Scream, We All Scream for Meat!

The carnivore diet is exactly what you think it sounds like: nothing but meat and animal products and absolutely no plant-based food. It is literally the opposite of a vegan diet.

When you describe the diet, some people recoil at the thought of eradicating fruit and vegetables from their plate. But, others are intrigued.

Why?

Because there's a lot of buzz around the diet. It has several high-profile proselytizers, such as Shawn Baker, who preach about its purported effects and health benefits.

Yet, as soon as you start to delve into researching the diet, you see that the "C" in carnivore could easily stand for "controversial". Dieticians dismiss the diet as an unhealthy fad, whilst others vehemently publicize it's seemingly miraculous results.

Therefore, how do you know whether you should make a carnivore shopping list or not?

Well, let us take you through some FAQs surrounding the diet, and also provide you with a grocery list to get you started. However, you're more than welcome to skip straight ahead to this free printable shopping list template.

Carnivore Diet FAQs

So, the diet is just eating meat and animal products?

Pretty much.

But there are some variations and different approaches.

The idea of the diet is to essentially eliminate all carbs and all plant-based food. This is because meat and dairy are the ultimate low carb foods, as they essentially contain no carbs at all. Not only does plant-based food contain loads of carbs, they also contain "antinutrients" which prevent us from absorbing vitamins and minerals. These have also been claimed to cause a range of health issues.

However, some carnivore dieters forgo even dairy products. This is because even the low level of lactose in them is too many carbs for their liking. Therefore, including some dairy products on your grocery list might make it more of a low carb shopping list rather than a carb-free one.

What should be on my carnivore diet shopping list?

Meat, cheese, eggs, and full-fat milk/heavy cream.

However, there are some items which you might not initially consider putting onto your grocery list that are actually pretty good to have. Whilst these might sound a little unappealing, the health benefits are unrivaled.

• Organ meats - this includes things such as liver, heart, and kidneys. They are full of great nutrients, such as folate, iron, zinc, and selenium.
• Bone marrow - the inside of bones, responsible for producing blood, is full of omega-3 fatty acid, gelatin, and collagen which are great for you. Whilst you can roast and split open a bone to get at the spongy goodness within, you can also get benefits of eating bone marrow by drinking bone broth.

Many also forget that oily fish are also great carnivore diet food. It's not all steak and ribs, you know. Again, these are a great source of omega-3 fatty acid, minerals, and vitamins that will keep you healthy whilst on the diet. So, don't forget to add those to your list, too.

What should I drink on the diet?

Ideally: just water.

However, whilst coffee is a no-no to more strict adopters of the diet (it comes from a plant, after all), many still drink it as an "acceptable" exception.

But, pretty much everything else is off the drinks menu, especially alcohol.

What should I avoid on the diet?

Everything that isn't meat!

However, some carnivore advocates also advise avoiding processed meat, such as sausages, as these can also have unexpected carbs from the ingredients used to make them.

But it's not as easy as you might think. You'll also need to avoid things like sauces and seasoning as they contain carbs. So, don't think those ribs you're hankering after will be smothered in your favorite sauce or flavored with your favorite seasoning on the diet.

The only seasoning you're allowed is salt.

Will I lose weight on the diet?

Quite possibly.

Even though this is a high-protein, low-carb diet, you're not necessarily going to shift into . This state is what burns through fat like a hot knife through butter. This is because shifting into ketosis is actually done by limiting your protein intake as your body will burn protein before it starts to burn fat. Because there isn't any protein restriction on the carnivore diet, your body won't burn through fat reserves as quickly as it will be burning through your protein intake for energy.

However, protein does keep you full, meaning that, as you're eating a lot of protein, you won't feel the need to eat much more. You may find yourself eating less than usual, and may lose weight because of this. Furthermore, some studies have found that higher protein intake does lead to quicker weight loss compared to lower protein intakes. So, it's definitely possible to lose weight, although it's not guaranteed.

But what about losing weight via calorie restriction whilst on the diet?

Some practitioners warn against restricting calories on the diet, and you should eat as much meat until you're full. This is because it's claimed that this will interfere with your body's ability to interpret hunger and therefore you might not end up getting the nutrients and sustenance you need.

However, there are anecdotal counterclaims that some people have put on weight doing the diet. Others find diets, such as and , far more effective of shedding that unwanted weight.

Is the diet cheap?

Nope.

Meat is a lot more expensive than produce: even more so if you are going to plump for leaner grass-fed varieties. Plus, when you're on the carnivore diet, you're going to be eating a lot more meat than you normally would. As this is all you have to eat, the cost is going to rack up pretty significantly.

There are some ways to save money. Organ meat is generally cheaper than your usual cuts. But eating them can take both a taste and a mental adjustment if you're not used to the flavor and idea of it.

Is the diet environmentally friendly?

Absolutely not!

The meat and animal products industry are huge contributors to the current climate crisis. Animal farming contributes , and farming practices, especially for beef, cause mass .

If you're concerned about the current climate crisis, the diet should be avoided.

Are there any health benefits?

Maybe.

Everything is completely anecdotal, especially around claims such as the diet "curing" depression and other ailments. These claims, along with claims of better concentration, more energy, and faster weight loss, are all from personal testimonies. None of these claims have any scientific backing as no study has yet to be done on the diet yet.

As easy as it is to find positive accounts, it's also not difficult to find plenty of accounts where people have gained weight, experienced extreme fatigue, unpleasant gastric issues, and other maladies as a result of undertaking the diet. However, these may well be down to unknown pre-existing conditions.

The fact that many dieters have experienced similar positive results certainly seems to suggest that all the purported benefits aren't simply coincidence, exaggeration, or fabrications. However, you should certainly be aware that some claims may well be just that.

Is the carnivore diet healthy and safe?

The answer is, no-one knows.

Why?

Because there's been no long-term scientific study of the diet.

Short-term experiences of the diet have seen users experience few, if any, health issues. Therefore, in the short-term, it appears to pose few risks. But the long-term impact is completely unknown.

The main concern is that, whilst you can meet some recommended dietary allowances (RDA) by just eating meat, you won't meet them all. This means your body will be missing some essential vitamins. The complete lack of fiber in the diet also puts you at a higher risk of bowel cancer.

Furthermore, even though saturated fat's role in health is becoming more complex than previously thought, such large intakes of it is still heavily linked to heart disease, especially in those who eat a lot of red meat. Therefore, this diet's risks are possibly as extreme as it's eating habits, on the grounds that many certified dieticians are vehemently against it.

However, if you fancy yourself as a trailblazer and want to try this diet, despite its risks and scientific safety check, the best advice is to listen closely to your body and monitor your own health. If you personally do not feel well when undertaking this diet, it might be that the diet really isn't for you. Instead, try something else that's a better fit for your body's disposition, such as opting for a low-carb grocery list instead of a no-carb one. You may also want to try the certified healthy or .

All Meat, No Sweat

If your tastebuds are salivating, and you're ready to reap the claimed benefits of this diet, then use our free printable carnivore diet shopping list below.

A diet revolving around eggs? It sounds bizarre, but it is an actual thing. However, as unusual as it may seem, many people use it as a reliable short-term solution to their weight troubles. If you are looking forward to shedding some pounds, then you’ll need to know more about the boiled egg diet and what should be on your boiled egg diet shopping list.

An Eggselent Diet

Eggs are one of the most healthy foods. They are high in protein, healthy fat, and other significant vitamins, such as the vital vitamin B2. They are weight loss friendly as they are low in carbs and calories. This makes them a great food to eat on any diet.

Food high in protein, like eggs, can help you feel full for longer and control your appetite. This will make you eat less without becoming too hungry. This reduction of food intake eventually leads to weight loss as you’ll creating a calorie deficit.

Though eggs are a central part of the diet, it doesn’t mean that you can only eat from an all boiled egg diet menu. There are various versions of the diet that allow you to eat other healthy food. The key is to maintain a high protein and low carb intake for a couple of weeks to lose weight.

So, what it boils down to (pun intended) is making sure eggs are an integral part of three meals a day, accompanied with other . But there should with no snacking, and you should drink only water.

We’ll make sure you’re prepped with all the info you need to undertake the diet, including three reasons why you should be making a boiled egg diet shopping list. However, you can skip straight to the grocery list if you wish.

3 Reason Why You Should Do The Boiled Egg Diet

#1 Eggs Are Cheap

Unlike vegan or gluten-free diets, eating mainly eggs means the diet is incredibly cheap. Whilst some people spend a lot of money hunting down and buying obscure products, eggs are super easy to find and cost very little. Anyone who wishes to lose weight without lightening their pockets should consider this diet.

#2 Eggs Are Easy to Prepare

Eggs are super easy to make. They can be prepared in minutes. It is a blessing for all the people who have busy schedules and have little time to spend on cooking. It's preferable to consume them boiled because hard-boiled egg nutrition value is better and higher than other ways of preparing them. It’s also the easiest way to make eggs. But, it gets difficult to eat the same thing repeatedly. So, you can resort to the other forms of eggs like scrambled eggs, an omelet or a soft boiled egg to add some variety. They may take more time to prepare but are still relatively quick and easy to cook.

#3 Eggs Are Super Effective for Weight Loss

The most effective way to lose weight is to reduce calorie intake, and eggs have a low calorie count. An egg usually contains a lowly 70-78 calories. This means you’ll need to eat a lot of effs to be in excess of your recommended calorie intake. Women would need to eat more than 25 eggs, and men more than 32 to teach calorie overload! As an added plus, eggs are easy for digestion. As a consequence, this helps boost your metabolism.

What Should And Shouldn’t Be on Your Boiled Egg Diet Shopping List?

There is no hard and fast rule to go about making a grocery list. There can be different variations of the diet, but the core item one you list should be eggs. The day has to start with eggs and end in the same way. However, you should include some other fruit and vegetable with them to get crucial fiber and other vitamins needed to keep your body functioning healthily on the diet. While buying the eggs for your diet, consider adding the following to your grocery list.

You can also other include lean proteins like chicken, fish, and turkey. However, make sure you eat small proportions of them. However, you should absolutely avoid any of the following food:

There are also some general rules you should stick to:

How sustainable is the diet?

A boiled egg diet must be short term. It must not be sustained for too long and should last for no more than a week or two. Otherwise, you could be putting your health at risk.

As you’re likely to lose significant weight within these two weeks, you shouldn’t need to go beyond a fortnight, anyway. As soon as your weight goals are achieved, you can stop the diet and switch to a normal diet. But normal here doesn't mean resorting back to the routine of the unhealthy foods. You must eat healthy foods that are rich combination carbohydrates, calories, protein, vitamins, and minerals. Consider switching to a widely-considered healthy diet such as the , , or .

Do be aware that there can also be some unwanted side effects that come along this effective weight loss diet. You might experience fatigue and nausea. Therefore, if it gets too painful or uncomfortable, revert to your old eating habits. Take baby steps to follow a healthier eating pattern. As soon as you get used to this and are eating a healthier diet, it will be much easier to switch to the boiled egg diet with fewer side effects.

We highly recommend consulting with a doctor before undertaking this or any other significant change to your diet. Losing weight is good, but staying healthy whilst doing so is much more important.

Boiled Egg Diet Grocery List

If you live by yourself, don’t worry, you’re not alone! If you’re in the USA, you’re one of 35 million single-person households. In the UK, the figure is 7.7 million. But, if you’re all by yourself, how should you go about your grocery shopping? Having a good healthy grocery list for one will not only keep you fit and fed, but also has some other surprising benefits.

All Buy Myself

There’s nothing quite like independence: having no one else to rely on but yourself. Unfortunately, this means that you have to look after your grocery shopping, too. But where do you even start with doing the groceries? Well, making sure you’re keeping yourself healthy is a very good start.

There are plenty of  online that can give you plenty of tips and ideas. But how do you actually translate it into a basic grocery list for 1? The trick here is to try and work out precisely how much you’ll need. Having items like chicken, carrots, avocados, milk, and bread on your list are all well and good, but how do you know how much of each you should buy?

We’ll take you through some questions you might have about a weekly healthy grocery list, then break down how many meals and portions a standard pack of your usual food provides. Then,  according to general healthy eating guidelines, we’ll provide you with a household shopping list template. However, you can skip straight to the free printable template if you wish.

Weekly Healthy Grocery List for One FAQs

Do I really need to use a shopping list?

Yes.

There’s a temptation to think that, because you’re living alone, that shopping is easy. This is because you feel you don’t need to buy as much and therefore don’t need to plan as meticulously. But if anything, living by yourself means you probably should be planning more! But why is this?

Firstly, to keep costs down. Supermarkets are quite unscrupulous when it comes to finding to make you buy things you didn’t plan to or simply don’t need. Making a list and doing your darndest to stick to it will help you fight those bedazzling offers and temptations. This is important went it comes to pricier items on your list. You don't want to be spending unnecessary pennies on the olive oil that's on offer when your normal brand is still cheaper.

Using a good shopping list means that you’ll only buy what you need. This means you’ll be less likely to end up with products that you’ll never use, or worse, have to throw away. After all, overheads are much higher when living in a single-person household, so making sure you have a good cheap grocery list for one person is actually quite essential.

Secondly, it will help reduce food waste. Environmental issues are becoming more and more prevalent these days. Food waste is a large contributor to greenhouses gasses and climate change. It’s also costly, as every unused food item you throw out is actually something you’ve spent money on. Having a good shopping list will help you buy only what you need for that week, and reduce your food waste.

Thirdly, a good shopping list can help you maintain a healthy living lifestyle. It’s easy to plump for ready-made meals for one when living alone. They’re convenient, but they’re certainly not as healthy as preparing your own food. Having a good weekly meal plan and shopping list can help you prepare your own meals and keep your intake of unhealthy saturated fat, sodium, and refined sugar down.

So, I should create a meal plan?

It’s definitely advised.

Figuring out exactly what you’ll be eating and cooking for the week will really help ensure your grocery list for one reduces waste and spending. Be honest when you create your meal plan. Are there some nights where you’re simply not going to have the time or the energy to cook a meal? Are you likely to go for takeout at the weekend? If so, don’t worry! It’s far better to included and incorporate these into your meal plans and shop around these.

But isn’t buying in bulk cheaper?

Generally, yes. But it isn’t if you just end up throwing stuff away because you haven’t used things before they go bad, it really isn’t.

There’s no point buying 10 onions for $5 at 50¢ each, rather than $3 for the 4 onions at 75¢ if you end up throwing 6 onions away. If this happens, you actually ended up paying $5 for just 4 onions: that’s $2.5 per onion! But you can make buying in bulk work for you as long as you have the knowledge and the means to preserve things for longer.

For example, if you have extra onions, you can take time to chop up the ones you’re unlikely to use straight away and store them in the freezer. Check out our section for guides and tips about how to get the maximum shelf-life from your food.

Should I cook for one?

No.

Cooking for one doesn’t take much less time than cooking for 4 or more. Therefore, you might want to consider cooking a meal that serves 4+ and storing the remaining portions to have later in the week.

Of course, this is totally dependent on your storage situation, particularly freezer space. It also means your weekly menu will have a narrower variety of meals for you to enjoy. But doing this really helps keep costs down as you’re simply buying a lot less. It also saves time for some meals as all you need to do is defrost then reheat a portion.

Are there any general money-saving tips for shopping for one?

Absolutely.

The best tip is to make a shopping list and stick to it, which we’ve mentioned above. The next best tip is that frozen and canned food are godsends! Both are  in weight compared to their fresh counterparts. They are also . If you’re choosing time-saving prepare food, such as frozen mixed chopped vegetables, then they might be pricier.

However, the convenience of these might be worth the extra pennies. What’s also great about these is that they keep for a long time. So, if your meal plan for the week diverges for whatever reason, at least you don’t need to worry about having to throw unused food items out because you didn’t get round to using them as planned. As well as reducing your food waste, as they can be used at a later date you won’t be putting your hard-earned bucks straight into the garbage.

Healthy Food Portion Breakdown

As mentioned, the biggest issue with creating a weekly healthy grocery list for one is knowing how much to actually buy. But how much does your average pack of food at the grocery store provide you with, according to healthy eating guidelines?

Meat, fish, & eggs

1lb / 500g pack of chicken breasts = 4 meals

1lb / 500g pack of lean ground beef = 4 meals

1 ½ lb / 300g pack of ham = 10 sandwiches

1 can of tuna (5oz / 160g) = 1 meal

1 can of sardines (50os / 160g) = 1 meal

Pack of 2 salmon fillets = 2 meals

6 medium eggs = 3 egg breakfasts

Dairy

2 cups / 500ml carton of milk (or milk alternative) = 8 bowls of breakfast

1 lb / 500g tub of Greek yogurt = 3 bowls

½ lb / 250g stick/block of butter or healthy oil-infused spread = 50 slices of bread

¾ lb / 350g block of cheese = 12 sandwiches

Grains

1 loaf of wholemeal/wholegrain bread = 10 sandwiches

1 lb / 500g bag of wholegrain pasta = 6 meals

½ lb / 250g bag of brown rice = 5 meals

1lb / 500g box of healthy breakfast cereal = 10 breakfast bowls

1lb / 500g box of oatmeal = 10 breakfasts

Vegetables

1 can of chopped tomatoes = 4 servings of pasta sauce

1 onion = ingredient for 2-4 portions (depending on recipe)

1 avocado = 2 meals

1 medium eggplant / aubergine = 2-3 sides

1 medium zucchini / courgette = 2-3 sides

1 can of peas = 2 sides

1 can of beans (any) = 2 meals/sides

1 sweet potato = 2 sides

2 carrots = 1 side

Fruit & Nuts

1 apple = 1 snack

1 large banana = 1 snack

1 orange = 1 snack

2-3 satsumas/clementines/mandarins = 1 snack

2 plums = 1 snack

1 cup of (approx 8) strawberries = 1 snack

1 cup of (approx 32) grapes = 1 snack

1 handful of nuts (approx. 1oz / 30g) = 1 snack

1 handful of dried mix fruit (approx 1oz / 30g) = 1 snack

Weekly Healthy Grocery List Template

Taking into account all the approximate portion sizes above, we will now present to you your free printable weekly healthy grocery list for one person. What’s included here follows general healthy eating guidelines which include:

• 2 portions of fish (preferably oily) per week
• No starchy vegetables (such as potatoes)
• Meat portion control
• White meat and lean red meat
• 5 portions of fruit and vegetables a day, snacking on about 2-3 portions of fruit a day and having 2 portions of vegetables with a main meal

We’ve also included items like healthy condiments that you should only need to buy when you run out or low on them. Some of the other ingredients on this list may last you more than a week too, such as grains, but they should keep for a long time in a cool dry place. You’re more than welcome to make additions and subtractions to this list to make it your own.

Basic Grocery List for 1

When you think about time travel, diets are not something that spring to mind. But that’s exactly what the paleo diet does! It takes dieters back to the distant past to help them lose weight and lead a healthier lifestyle. But how does this epoch-spanning diet do this, and what should a paleo diet shopping list look like?

The Diet That Time Almost Forgot

The paleo, or Paleolithic Diet to give it it’s full name, has been around for a while. But it is based on eating habits that are a lot older than you think. The idea of such a diet can actually be traced back to the 1880s where Dr. Emmet Densmore proclaimed that “bread is the staff of death” and said that a more primitive diet was healthier. However, the diet, as we know it today, was developed and popularized by Dr. Loren Cordain in 2002.

But what is the paleo diet?

The idea behind it is that we eat like our early ancestors. The food selected is supposed to mimic what was available to prehistoric humans who followed a hunter-gatherer lifestyle. For this reason, the diet is also sometimes referred to as the “Stone Age Diet” or even the “Caveman Diet”.

So, what are the benefits of going paleo eating like this?

Weight loss and healthier living.

If more than just your historical interest has been piqued, let us answer a few questions you may have about the diet. Then we’ll provide you with a paleo shopping list template for you to use in your very modern grocery store. However, you can time-warp forward straight to list if you want.

Paleo Diet FAQs

Do people lose weight on the diet?

They certainly seem to.

There have been many short-term studies into the diet and they all tend to conclude that it does aid weight loss.

However, concluded that this is because of a general calorie deficit created by the diet rather than the specific properties of any of the food or food combination eaten.

Therefore, to be sure to lose weight, you should look into making sure you’re maintaining a calorie deficit whilst you are on the diet, despite the fact that this may well happen naturally.

Is the diet healthy?

Quite possibly.

Because there’s still an emphasis on eating a good amount of fruit and vegetables, it’s not unhealthy. But there are concerns some dieticians have.

Cutting out dairy, legumes, and grains means that there are nutrients specific to those groups that you won’t be getting. Some also have concerns about reduced fiber intake, which could cause bowel-cancer. But as you’re still eating a good range of vegetables this isn’t as risky as on the or carnivore diets.

There are concerns about people unwittingly raising their saturated fat intake whilst on the diet. The diet very clearly promotes the eating of lean meat with low saturated fat content. But, if you’re not being meticulous about this point, you could see your saturated fat intake increase dramatically, leading to an increased risk of heart disease.

However, if you do stick to lean meat, especially grass-fed meat, and fish, you’ll find you will increase your “healthy fat” intake, such as monounsaturated fat and Omega-3 fatty acids.

The diet is very good for those looking for a diet that helps with type-2 diabetes prevention and control. This is because of the very low starch and sugar intake inherent in the food allowed on the diet. It’s also great for those who are gluten intolerant because the complete eradication of grains makes the diet gluten-free.

But, there hasn’t been any study yet into the long-term effects of the diet. Because of this, the diet actually ranks a low #33 out of 41 on  of 2019’s best diets.

Is it expensive?

Unfortunately, yes.

Remember, you’re supposed to be buying lean meat and fish. Fish is generally quite an expensive food item, and lean meat, particularly the grass-fed varieties that the diet champions, even more so. Even something as humdrum as ground beef can suddenly become quite pricey. Even things like healthier free range eggs add extra pennies to your bill.

When you consider that you’ll be eating more of these that you usually would, you can see how the costs ramp up. Add to that some health food products that you might have to buy, and your groceries become quite costly.

Fresh fruit and veg can also be quite pricey. But savings can be made here by buying frozen and canned varieties, especially as research shows that they can be  as those bought fresh.

Is the diet easy to follow?

It’s not too difficult.

There are plenty of websites with comprehensive beginner's guides, definite paleo diet food list, paleo recipes, and paleo diet meal plans that can help you transition into leading a paleo lifestyle without having to think too much about what you should and shouldn’t be eating.

However, cutting major food groups such as dairy, grains, refined sugar, and legumes out of your diet can be a bit shocking at first. This can make the diet difficult to stick to if you start craving food from these categories.

But there’s plenty of support and information out there on the internet, due to the diets huge popularity, that can really assist.

What does a day on the diet look like?

A paleo meal plan might look a little like the following:

Breakfast: eggs with vegetables, fried in coconut oil

Lunch: chicken salad with nuts, dressed with olive oil

Dinner: steak and mixed vegetables with sweet potato

What should I drink?

A lot of water.

However, many versions of the diet allow tea and coffee. Green tea is certainly a good option due to its high amount of antioxidants. But you should definitely not be using any refined sugar, sweeteners, or milk with these.

You should also completely avoid soft drinks/soda and fruit juice because of their high sugar content.

What to Eat and What Not to Eat

So what does a prehistoric hunter-gather diet involve?

The main thing about the diet is that you will be eating a lot of meat. Founder Dr. Cordain states that a paleo diet meal should consist of up to 35% protein. Then, up to another 45% should be made up of fresh vegetables allowed on the diet. Given that the average modern-day person’s diet consists of only 15% protein, it’s actually quite a leap.

But because the diet does stress eating a lot of fresh vegetables, it’s not a total meat-fest. But these can’t be any old veg. The idea is that they’re specifically things that could be easily picked and eaten back in prehistoric times, and do not require farming or processing techniques. It may not be an extensive paleo diet food list, but it's a great departure point on your paleo journey:

Paleo Diet Shopping List

Now that we’ve covered an entire era of information, you can now uncover our free downloadable paleo food shopping list to use as you wish. Add and delete items on this list to make it as unique as you are.

For many, breakfast is seen as the most important meal of the day. It sets you up for the next 24 hours of work and play. But if you’re not careful, a bad breakfast can ruin your productivity and scupper your plans. So, why not ensure your breakfasts are healthy and hearty by using our healthy breakfast grocery list, along with 10 scrumptious breakfast ideas?

Break(fast) it Down

When you sleep, you’re not eating. If you’re getting that recommended 8 hours of sleep every night, that’s a long time to go without eating anything. It’s why breakfast is called breakfast: because you’re breaking the fast that our bodies go through at night.

Breakfast is the first thing you do each day to replenish your body with nutrients. So it’s important that you get breakfast right. An unhealthy breakfast can make you tired and hungry, causing you a whole host of problems, including a higher chance of gaining weight.

Therefore, we’ll take you through some questions you might have about what makes a healthy and unhealthy breakfast, 10 delicious healthy breakfast ideas, and a breakfast food list of what to eat and what to avoid. Then we’ll present the all-important healthy breakfast grocery list for you to use in supermarkets. You can, however, skip straight to the free printable breakfast shopping list template if you want to.

Healthy Breakfast FAQs

What makes breakfast healthy?

What makes a meal generally healthy applies to breakfast too:

• High in fiber
• High in protein
• Low in saturated fat
• Low in sugar
• Low in sodium

Fiber is probably the most important thing here. Fiber is going to keep you nice and full until your next meal, meaning you’ll be less likely to reach for those snacks in the meantime. Also, many food that’s naturally high in fiber is made up of complex carbohydrates. This means that it takes the body longer to break down the energy stored in these, meaning you get a more prolonged and steady release of energy from them.

Its other main benefit is helping to reduce your bad cholesterol (LDL) and keeping your digestive system nice and healthy.

What makes for an unhealthy breakfast?

Essentially, the opposite of the above. But you really need to avoid the following:

• Saturated fat
• Sugar

Saturated fat has been linked to an increased risk of heart disease and high LDL. Whereas sugar is linked to type 2 diabetes and obesity. Most sugar, especially refined sugar, is a basic carbohydrate. This means it doesn’t take your body long to break them down and access the energy inside. You’re likely to get a quick “sugar-rush” where you’ll feel quite energetic for a short while. But then it will be followed by a “sugar-crash” where you’ll be feeling very tired and craving for more food to lift your energy levels back up.

Is a good healthy breakfast the key to losing weight?

It has long been thought that a good healthy breakfast set the body’s metabolism up for the rest of the day. It also meant that you were less likely to overeat if you had a good breakfast. Therefore, a good breakfast was considered to be better for weight loss.

However,  earlier this year may quite possibly debunk this. Recent research has shown that skipping breakfast has no effect on your weight loss. In fact, the studies found that people who regularly ate breakfast ate on average 260 calories more per day, and weighed nearly 1lb (0.5kg) heavier than those who didn’t.

The researchers themselves have expressed some caution over their findings. But it certainly does support the growing fad of intermittent fasting, where people will only eat during certain hours of the day to lose weight.

However, the key is to make sure you’re keeping to a daily calories deficit. So, whether you skip breakfast or not, just make sure you’re not eating more calories than your body naturally burns. To help, also make sure you increase your daily activity levels.

Is fruit juice good for breakfast?

No.

You will get vitamins and minerals that you get from whole fruit, but none of the fiber. As mentioned above, fiber is key to keeping you full and brimming with energy. What’s more, store-bought brands often load their juice with added sugar and artificial ingredients.

The best advice is to make sure you eat whole fruit for breakfast or blend whole fruit and any edible skin/peel (where most of the fiber and nutrients live) into a smoothie.

If you really want to continue to include fruit juice as part of a healthy breakfast, make sure you chose a brand that contains the following:

• No added sugar - fruit juice will already have a moderate sugar content due to natural sugar. This is why added sugar can make fruit juice particularly bad for you.
• Not from concentrate - juices made from concentrate have had the natural juice reduced and then diluted at a later stage. This makes it less healthy than fresh juice, although it does make it cheaper.
• Contains pulp/bits - whilst the texture might not be to everyone’s liking, the “bits” contain extra fiber. However, you will still get more fiber from eating the fruit whole.

Breakfast Food To Eat and To Avoid

Breakfast Ideas

Now you’ve got a bit of tasty knowledge about breakfast, let us provide you a breakfast list of 10 delicious ideas to get you ready for brekkie. We highly recommend taking ideas found here and looking through the plethora of recipes available online. That way, you can tinker and tweak these to something that is perfect for you.

#1 Smoked Salmon and Quark Bagel

A traditional favorite with a healthy twist. Smoked salmon itself is high in protein and also chock full of vitamins and Omega-3, making it one of your recommended . However, instead of fatty cream cheese, use healthier, leaner quark instead. Also, use a wholegrain bagel to get that extra fiber in. Season with black pepper and freshly squeezed lemon juice.

#2 Avocado Toast

Derided by baby-boomers as the Achilles Heel of many a Millennial's bank account, avocado is not only damn tasty but damn healthy! Avocados are full of fiber, and also packed with healthy fat (monounsaturated) which lowers your LDL, thus helping you ward off heart disease. All of the above will keep you nicely full. Not to mention they have more potassium than bananas.

What better way to have it than smashed up and spread on toasted wholegrain or wholemeal bread.

Avocados can be a little tricky to store, so don’t forget to check out our  article for some pro tips.

#3 Oatmeal (Rolled Oats)

How versatile is oatmeal?

Let me count thy ways.

Hot or cold.

Made overnight or in the morning.

Plain with some honey or loaded with nuts, seeds, berries, and fruit.

ou can even make savory oatmeal, mixed with things like kale and eggs.

One of the great things about oatmeal is that if you ever get bored of one way of making it, it’s super easy to find a completely different take on this breakfast staple. Overnight oats can also fit nicely into a hectic morning routine, saving you a lot of time.

#4 Eggs

These are some other versatile little breakfast buddies. You can boil them, poach them, scramble them, or fry them. They’re packed full of protein that will keep your tummy happy until lunch.

Poaching and boiling them is certainly the healthiest way to make them. If you do want to scramble or fry them, make sure you use a healthy Omega-3 rich oil such as olive, linseed/flaxseed, or rapeseed oil.

#5 Loaded Yogurt

Yogurt can just be had by itself with a scattering of berries and sweetened with some honey. But why stop there? You can make your yogurt even better by putting extras like:

• Chia seeds - this will give your yogurt an Omega-3 boost
• Nuts - adds extra protein.
• Almonds work particularly well.

The best yogurt to go for is either natural yogurt (low in fat, but contains some sugar) or Greek yogurt (a little higher in fat, but lower in sugar). Absolutely avoid fruit-flavored yogurt as these tend to have a lot of added sugar in them. Also, stay clear of “Greek-style” yogurt. This has been thickened using artificial ingredients rather than the traditional straining method.

#6 Supercharged Smoothie

Just like the fact you can improve your yogurt, you can also take your smoothies to the next level. Why not:

• Add chia seeds or linseed/flaxseed - again, a great way to get extra Omega-3 into your breakfast
• Add oatmeal - give your smoothie a fiber boost
• Add nuts - a good smoothie blender will incorporate these smoothly into your smoothie giving you a nutty extra helping of protein and fiber
• Add greens - get extra vitamins and fiber in by adding mild-tasting greens like kale or spinach. It’ll make your smoothie look a little off-color, but will certainly make it better for you and won’t alter the taste much.
• Replace your banana with half an avocado - instead of thickening your smoothie with a banana, try half an avocado instead for lots more potassium and a hearty helping of good-for-you monounsaturated fat

#7 Homemade Breakfast Bars and Breakfast Muffins

These are particularly good if you don’t have much time on a weekday morning, but enough time at the weekend to prepare these in advance. These are often packed with dried fruit, nuts, and seeds, which will get you off to a damn good start. Some might even include some dark chocolate as a naughty, but healthy, kick.

When making these, look for recipes that use wholewheat flour for extra fiber. But more importantly, look for those that use as little refined sugar as possible. The best recipes are ones that use honey or agave syrup to sweeten things.

#8 Cereal and Milk

We know this is as basic as it gets, but cereal and milk can be as good for you as any other suggestions on this list. Just make sure the cereal you choose is high in fiber and low in sugar. Even some “healthy” cereals like granola can have added sugar snuck in.

Whilst cow’s milk is generally good for you, you can make it even healthier by using a milk alternative such as soy, rice, or almond milk. You can even eat your cereal mixed with yogurt instead.

You can also add little extras such as dried fruit, nuts, and chia seeds or linseed/flaxseed to make it more filling and nutritious.

#9 Peanut Butter on Toast

Whilst this might not be the most filling of breakfasts compared to other ideas on this list, it’s still decent. Peanuts, being legumes, are packed full of fiber and protein. Just make sure you’re using a brand that puts the peanuts through as little processing as possible, and also doesn’t add extra sugar or artificial ingredients. Spread on wholegrain/wholemeal bread for even more fiber.

You might also want to consider using almond butter instead of peanut butter. Almonds are said to reduce blood sugar, bad cholesterol, and also helps to keep your blood pressure low. This makes it even better for you than peanut butter.

#10 Beans on Toast

No, we haven’t gone mad. Neither have we run out of ideas.

Beans are brilliant. They’re full of fiber and protein. Indeed, the , , and diets all highly recommend filling up on as much of these as possible.

Baked beans are absolutely fine, although be sure you’re picking a brand with minimal salt and sugar in the sauce. Alternatively, make your own with some white beans and tomatoes. Or even make your own three-bean chili to crown your toasted wholegrain/wholemeal bread.

Breakfast Drinks

If you’re going to be avoiding the fruit juice, what should you drink with breakfast?

Coffee

Be sure to have some java to jumpstart your day!

The caffeine hit certainly is the most obvious effect of improved energy, concentration, and mental performance. But did you know caffeine can improve your metabolism? Just 100mg a day (approximately 1 cup of strong coffee) can help you burn an extra 80-150 calories alone.

Green Tea

Green tea won’t give you the buzz that coffee does. Whilst the energy boost might be less, still helping you burn extra calories, it has additional benefits. Specifically, green tea is full of great antioxidants. It can help you lower blood sugar and insulin levels, whilst also helping preserve your nervous system and preventing cell damage. Steep for 4-5 minutes to get the maximum release of these miracle chemicals.

Yerba Mate

This is a new beverage on the block and has been causing a bit of a buzz over the past few years. It has less caffeine than coffee, but more than green tea. It’s great if you want a little more buzz without going overboard.

But what marks Yerba Mate out as a viable breakfast drink is the crazy amount of antioxidants in it. These will help reduce the risk of developing diseases, as well as helping to lower your bad cholesterol. It also acts as a natural anti-inflammatory.

One of the most astonishing claims is that Yerba Mate may actively aid weight loss beyond that of what caffeine does. showed that overweight participants given 3g of yerba mate a day lost 1.5 pounds (0.7kg) and reduced their belly fat by 2%!

Some people find the taste of pure yerba mate quite bitter. If you’re having it for the first time, try some flavored varieties to get used to the taste.

Healthy Breakfast Grocery List

Now that you know the ins and outs of what makes a good healthy breakfast, we present to you our free printable healthy breakfast shopping list. Feel free to add or remove anything on this list to make it your own.

Breakfast Food List

Whether you want to be healthier, are concerned about the environmental impact of the meat industry, or just think we shouldn’t be killing and eating animals anymore, this vegetarian shopping list has you covered for the start of your healthy and ethical journey.

Veg Out!

Vegetarianism goes as far back as the early 1800s. In the UK, the idea of “abstaining from flesh” was driven by the religious temperance movement and also growing health reforms. The movement and its ideas gathered momentum gathered over time, and The Vegetarian Society was officially formed in 1847.

Over the centuries, the vegetarian movement grew and is now seen as a widespread dietary choice. There are even high profile vegetarians such as Sir Paul McCartney, advocating for people to switch from meat to a plant-based diet for one day a week with his "Meat Free Mondays" initiative.

When you delve deeper into the way many meat producers treat their animals, and the statistics regarding the meat industries contribution to  and , meat doesn’t seem so marvelous anymore. Because of this, many find it difficult not to make the choice to go vegetarian, or at least . You could even find yourself eventually settling for a vegan diet.

So, if you’re going vegetarian, or taking your first steps to becoming vegan, we’ll do more than just cheer you on. We’ll answer some questions you may have about a vegetarian diet, and also provide you with a basic vegetarian shopping list so you can start making your first vegetarian meal. However, you’re more than welcome to skip straight to the free printable grocery shopping list template if you wish.

Vegetarian Diet FAQ

Is a vegetarian diet healthy?

It most certainly can be!

By cutting meat out of your diet, you’re cutting out a major source of saturated fat. Saturated fat has been strongly connected to heart disease and bad cholesterol (LDL) over the years, although a more complicated picture is starting to emerge.

If a veggie diet is done well, you’ll be increasing your fiber intake by eating more vegetables, grains, and legumes with every meal. This will help keep your digestive tract healthy, reduce the risk of developing bowel cancer, and also help lower your LDL. What’s more, fiber helps you feel full for longer, meaning you’re less likely to snack. This will make you eat less during the day.

That doesn't mean it's healthy eating by default. You still have to be mindful of your intake of saturated fat from other sources such as cheese and cooking oil. Also, you’ll need to make sure you also watch your sugar intake. Sugar which is directly linked with type 2 diabetes and obesity. Remember, chocolate is vegetarian, but you certainly shouldn’t eat too much of it. Salad dressings are also mostly vegetarian but can be a major source of unwanted calories, saturated fat, and sugar in your meal.

Will I lose weight on a vegetarian diet?

Being vegetarian or vegan will not automatically mean you’ll lose weight.

To ensure you lose weight, you still need to make sure that your calorie intake doesn’t exceed what your body burns during the day: 2,000 calories per day for women and 2,500 calories per day for men. The only surefire way to lose weight on a vegetarian diet is to stick to a daily calorie deficit.

Is a vegetarian diet cheap?

Generally, yes.

Meat is certainly more expensive than fruit and vegetables. Indeed, meat prices have risen more than produce prices in the last few years. So, generally speaking, sticking to only dairy, fruit, veg, and eggs will make each meal work out much cheaper.

But there are ways that a vegetarian diet can increase your outgoings. Cooking with healthier oil such as olive, rapeseed, and linseed/flaxseed can certainly put a strain on your wallet. The same can be said about recipes that call for some pricey vegan meat alternatives, and overpriced organic produce.

However, a savvy vegetarian will know where they can save money where they can. Canned food is a great and cheap source of food that’s . You can even take that one step further by buying even cheaper dried legumes as opposed to the canned variety.

Are meat alternatives worth it?

This is entirely up to you.

Some people find that using meat alternatives can help curb their urges for going back to meat. If you think you’re going to need this bit of comfort, then certainly go for them. However, we would certainly recommend buying and trying different brands and options in small quantities first to see if you like them or not. Some certainly taste better than others.

What we do recommend taking the time to try as manly fully vegetarian recipes and veggie alternatives for your favorite meals as possible. This way, you might actually find a new favorite that will replace your taste for the meatier versions. This will also help better ease that craving for meat over time.

Are there any vegetarian foods I should definitely eat?

Absolutely!

Legumes, legumes, legumes.

Why?

Because they’re a high-protein and high-fiber vegetarian superfood. This also makes them a favorite key ingredient in many vegan recipes. This will ensure you get all the vital protein your body needs without resorting to having meat in your meal. Both protein and fiber also help you feel full for longer. Legumes are an all-round winner, so definitely make sure they’re on your vegetarian food list and are part of your veggie meal plan every day.

Your Vegetarian Shopping List

Now that you’re stuffed full of some excellent vegetarian knowledge, you can walk away and start using our free printable vegetarian shopping. Feel free to take off things you’d rather not buy, and add things that you think we’re missing.