Shopping list
Here's a shopping list including all the ingredients you'll need to make our suggested week-long meal plan of Eat More, Lose More recipes.
Make sure you have the below during your weekly shop and you'll be able to follow Tonia's food plan with ease. The list looks long, but don't worry - you should find you have many of these already, such as the herbs and spices.
Download our suggested weekly food plan
Eggs
Butter
Sea salt
Black pepper
Skimmed milk
Coconut milk or coconut water
Greek yoghurt
Dark rye bread
Wholemeal bread
Olive oil
Vegetable oil
Avocado
Lemons
Apples
A cooking apple
Bananas
Pineapple (fresh or frozen)
Raisins
Kale or spinach
Green salad leaves
Mushrooms
Tomatoes
Red pepper
Green pepper
Baby beetroot
Courgettes
Butternut squash
Sweet potato
Peas
Mangetout
Aubergine
Onions
Garlic
Gherkins
Capers
Can of bamboo shoots
Can of water chestnuts
Beansprouts
Chicken breasts
Whole chicken
Lean turkey mince
Lean beef mince
Lean diced lamb
Pork loin steaks
Lean smokey bacon
Cod fillets
Raw king prawns
Kippers
Goats cheese
Feta cheese
Parmesan cheese
Fresh mozzarella
Ground cinnamon
Ground almonds (or if allergic to nuts, get semolina or panko breadcrumbs instead)
Cayenne pepper
Cumin
Paprika
Turmeric
Fresh coriander leaves
Fresh or dried parsley
Fresh or dried chives
Fresh or dried thyme
Fresh or dried basil
Fresh or dried red chilli
Dried oregano
Fresh mint
Vegetable stock cubes/pots
Beef stock cubes/pots
Can of plum tomatoes
Canned butterbeans
Can of chickpeas
Jalopeno peppers
Tahini paste
Tomato puree
Red Thai curry paste (check there's no added sugar or hydrogenated fats)
Rogan josh curry paste (as above)
Thai fish sauce
Balsamic vinegar
Red wine vinegar
English mustard
Wholegrain mustard
Buckwheat flour
Wholemeal flour
Baking powder
Porridge oats (gluten free if you want)
Dried dates
Almonds
Hazelnuts (shopped or whole)
Rosewater (optional)
Walnuts (optional)
Worcestershire sauce (optional)