Hi everyone, in this blog post I have listed the foods that I get whenever I go food shopping. As you know I have PCOS and based on my currently fitness journey and weight loss goals, these are the foods that I can eat to achieve and maintain a healthy lifestyle.
With this shopping list, we aim to follow three important rules for PCOS
- Cut out on sugary drinks and processed foods
- Have limited complex carbs
- Eat a high protein diet
I have split them into food groups and if you’d like to find out what meals I make with this shopping list, please check out my ‘My Weekly Meal Plan’ post.
I am staying away from complex carbs like bread, pasta and rice. I want to get a lot of my carbs from vegetables and fruits, however I can’t avoid carbs as we know it all together so I have opted to keep sweet potatoes and oats in my life. Honey is high in carbs but I use it on my oats instead of sugar, so as long as I use it in moderation i’ll be fine.
- Sweet Potato (fries/wedges)
- Quaker Oats
I am going to be eating a high protein diet for the long-run, but that doesn’t mean I need to go and purchase all the meats on the market. For me, I like to stick to white meats, so this means chicken and turkey. It’s also inexpensive and if you freeze your meat then it won’t go off so quickly. When it comes to fish I like to stick to Tuna and Salmon. Fish is of course more expensive so I do tend to eat to eat it less often than meet, but when counting my macros I find that half a can of Tuna is more than enough of protein so if I’m having a bad day, i’ll always reach for than can.
- Turkey Breast
- Tuna Chunks in Brine
- Chicken Breast
- Lamb Steak
Fats use to be one of the food groups that I was scared to eat when I was dieting. Why? Because it says the word ‘fat’ so I just assumed eating it would make me more fat lol. My logic was completely off but now that I know better, I can say that I am reaping all the benefits. Personally I’ve found it hard to find foods that are high in healthy fats but my personal favourite is avocado. Im happy I like them because I know a lot of people don’t. An alternative is peanut butter, however some contain high amounts of saturated fats so i’m definitely careful and eat it in moderation.
- Peanut Butter
- Extra Virgin Olive Oil
DAIRY & MILK
I’ve read that dairy isn’t great for PCOS so I’ve decided to cut the majority of it out. I’ve never been one to drink much milk so I had no problems substituting it for Almond milk. On the other hand, I am a cheese addict and since this is a lifestyle change I’ve decided to have cheese on my cheat days only instead of cutting it out of my life completely.
- Almond Milk
- Mature Cheddar Grated Cheese
FRUITS & VEGETABLES
My ultimate aim is to make fruits and veg the majority of my food intake, which is why the list is longer than the other food groups. I can’t say I’m a massive fan of vegetables but at the same time, I love things like mushrooms and plantains – so I just need to find vegetables that I really like. Plantain is by far my favourite but it’s high in carbs so I have to be careful and consume this in moderation. With this being said, I will be focusing on upping my intake of leafy greens and in fact a good way to do this is to make a green smoothie in the mornings (hmmm good idea?!)
- Carrot Sticks
- Baked Beans
- Mix Frozen Vegetables in microwavable bags
When it comes to fruit, again I have to be careful. I love fruit but I tend to love the ones that’s high in sugar more – like pineapples and strawberries. I don’t like wasting money and fruits do expire quickly, especially in summer. As a result, I like to purchase fruits that have the skin on. It’s easier to measure when it comes to macros and it’s easier to pack for snacking at work. Tangerines are my go to fruit if I’m craving something sweet.
With this being a lifestyle change, I still wanted to enjoy some familiar snacks. Now I know that these snacks also fall into categories above but I wanted to separate them so you know what in my shopping list I consider as a snack. Some of my snacks choices are high in saturated fats, like the nuts and chocolate, but because I’m tracking my calories and/or macros, I know what my limits of each are.
- Dark Chocolate 80% Cocoa
- Various Nuts – Peanut, Cashew & Pistachio
- Hummus (to eat with carrot sticks or crackers)
- Natural Greek Yogurt
- Jacobs Crackers