Suggested Shopping List

This is not an exhaustive list. These are suggestions to help you shop with more nutritional responsibility. This is in no way intended to replace the advice of your dietician or primary care provider. Always seek the advice of your primary care physician before starting any new nutrition regimen.)

Protein Sources – Eggs, Egg Whites, Chicken, Turkey, Tilapia, Salmon, Your favourite protein shake, Greek Yoghurt

Fruits (Carbs) – Apples, Oranges, Grapefruits, Bananas, Blueberries

Grains ( Carbs) – Steel Cut Oats, Brown Rice, Whole Wheat Pasta, Ezekiel Bread

Vegetables (Carbs) – Spinach, Broccoli, Sweet Potatoes

Fats – Coconut Oil, Avocado, Peanuts, Almonds, Cashews ( unsalted )

Fat Burning Spices/Aids – Cayenne Pepper, Cinnamon, Turmeric, Green Tea, Apple Cider Vinegar


myfitnesspal is a journal based application that we use in order to make sure that you get to your fitness goals as quickly as possible.

MyFitnessPal - Click image to sign up
myfitnesspal – Click image to sign up

It is through daily monitoring of your eating habits that you start to understand the effects of a healthy diet. We implement the zone concept into myfitnesspal which allocates 40% of your calories to carbohydrates, 30% of your calories to fat, and 30% of your calories to protein. Make sure to sign up for myfitnesspal so you can start to track your eating.
Remember you can’t lose weight and tone up with just exercise, you need to maintain a healthy eating habit and it can take between 4-6 weeks to start noticing the difference.

Understanding Carbs Proteins and Fats

Click on this image to download our list explaining what foods are carbs, what are proteins, and what are fats

Macronutrient Dominance Guide
Macronutrient Dominance Guide