FAT-loSS CHEAT SHEET
shopping LIST
THE ULTIMATE LIST OF FAT LOSS FOODS
FREE GUIDE
L E A N G I R L
L E A N G I R L
Hey Lovely
WELCOME TO YOUR
SHOPPING LIST CHEAT SHEET
Firstly, heading to the grocery store without a shopping list is like heading
to gym without a training program! NEVER a good idea! Secondly, us girls
can get so overwhelmed with what on earth to buy when we have serious
bod goals and we want to cook delish, low calorie meals!
So with this in mind, I’ve put together a my favourite fat-loss foods (try
saying that a few times over ;) into a weekly shopping list for you.
PLUS I’ve included the calories for each one that you can use as a quick
reference when you need it! I hope you enjoy using it as much as I
enjoyed putting it together for you!
L E A N G I R L
DAIRY
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Low Fat Plain Yoghurt 150g 71c Fat Free Milk (WW) 250ml 95c
Fat Free Cottage Unsweetened Almond
100g 58c 250ml 35c
Cheese (Lancewood) Milk (Almond Breeze)
Fat Free Feta (WW) 30g Lancewood Mature 20g 76c
28c
Cheddar
Reduced Fat Cheddar Cottage Cheese Roasted
Cheese (WW) 20g 56c Green Pepper (WW) 100g 60c
Spar Fat Free Sweet Babybel Mini Cheese
100g 54c 1 47c
Chilli Cottage Cheese Medium Fat
Clover Authentikos Greek Almond Breeze Barista
Style Plain Yoghurt 100g 98c 250ml 51c
Blend (Coffee)
The Gourmet Greek Low
150g 80c Buttanutt Oat Milk 250ml 70c
Fat Plain Greek Yoghurt
FRUIT
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Strawberries 100g 32c Green Apple 1 100c
Orange Melon 100g 21c Frozen Mixed Berries 100g 59c
Blueberries 100g 85c Banana 100g 89c
Pineapple 100g 50c Papaya 100g 40c
Mango 100g 50c Orange 100g 47c
Grapes 100g 67c Peach 1 63c
SHOPPING LIST CHEAT SHEET
L E A N G I R L
VEGETABLES & SALAD
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Cauliflower & Carrot
Pumpkin 100g 26c Fettuccine 250g 163c
Butternut 100g 45c Mushrooms 100g 22c
Tender Stem Broccoli 100g 29c Orange Sweet Potatoes 100g 76c
Cauliflower 100g 25c Baby Carrots 100g 35c
Cauli Rice (WW) 100g 61c Lettuce 100g 15c
Salad Onions 20g 7c Baby Tomatoes 100g 18c
Baby Marrow Noodles 100g 17c Cucumber 100g 16c
Aubergine 100g 25c (1/4) Avo 50g 83c
Chefs Style Carrots 100g 41c Green Beans 100g 39c
Baby Spinach 100g 30c Gem Squash 100g 25c
Sugar Snap Peas 100g 48c Rainbow Slaw 100g 27c
Edamame Beans Frozen 50g 55c Asparagus 100g 20c
Baby Corn 100g 20c Onion 100g 40c
Beetroot 100g 43c Peppers 100g 27c
Cauliflower Spaghetti 250g 187c
SHOPPING LIST CHEAT SHEET
L E A N G I R L
PROTEIN
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Eggwhites x 3 90g 51c Extra Lean Beef Mince 100g 166c
Whole XL Egg 1 80c Ostrich Mince 100g 129c
Chicken Breast Raw 100g 120c Tin Tuna In Brine 1 120c
Sliced Smoked Chicken 100g 86c Smoked Trout 100g 159c
(WW)
Ostrich Burgers (WW) 100g 158c Chicken Rashers 100g 108c
Ostrich Fillet (WW) 100g 99c Turkey Pastrami 100g 99c
Hake Fillets 100g 72c Chicken Mince 100g 143c
Turkey Burger Patties (WW) 100g 163c Salmon Fillets 100g 208c
Smoked Paprika & Smoked Salmon Ribbons 100g 201c
100g 155c
Coriander Chicken Steaks
CARBS
100% Rye Bread 50g 111c Cooked White Rice 100g 151c
Sandwich Thins 1 Pair 124c Cooked Pasta 100g 156c
Cooked Brown and
100g 153c Instant Oats 40g 137c
Wild Rice (WW)
White Hamburger Bun 55g 143c White Tortilla Wrap 1 165c
Crackerbread 2 Mushroom Lasagna Sheets
56c (Truly Good Food) 80g 43c
Corn Thins McCain Sweet
3 87c 85g 150c
Potato Crinkle Fries
Small Brown Seeded
1 130c McCain Skinny Fries 85g 120c
Rolls (WW)
Cooked Bulgur, Quinoa and 121g WW Fully Cooked Barley 100g 123c
130c
Lentil
SHOPPING LIST CHEAT SHEET
L E A N G I R L
CARBS
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Seeded Wholewheat 121c Chicken and Herb 333c
1 Slice 75g
Brown Bread (WW) Quicksticks Noodles
Albany kJ Controlled 1 Slice Simple Truth Sweet 100g 128c
67c
Bread Potato Noodles - cooked
Sourdough Bread 50g 185c Ottoman Gnocchi 100g 117c
Albany White Sandwich 1 Slice Nairn's Gluten Free
Bread 92c 40g 148c
Scottish Oats Porridge
Wrap Low Fat & kJ
1 Wrap 118c Cream Of Rice 45g 165c
Controlled (WW)
Vegetable Wraps (Truly
1 Wrap 83c Kellogs All Bran Flakes 40g 101c
Good Food)
Erawan Rice Paper
1 Sheet 36c Weet-Bix Protein 40g 143c
Rolls Medium
Blueshirt Bakery Low Carb
1 Wrap 76c Kellogs Corn Flakes 40g 130c
Wraps (Checkers)
Truly Good Food Pumpkin 80g 18c Kellogs Rice Crispies 40g 142c
Noodles (Turnip Noodles)
OTHER
Sundried Tomatoes 30g 50c Peanut Butter 1 tsp 100c
Gherkins/Pickles 50g 5c Canderel Stick 1 Stick -
Pepperdews 20g 28c Powdered Gelatin
7g 24c
Sachets
Reduced Fat Coconut 100g 73c Guar Gum - To use in
Milk baking as a firming agent
White Chocolate 10g 54c Vanilla Paste - Strong
Chips vanilla flavour for baking
Skinny Foods Low Calorie Rainbow Sprinkles - To
20g 7c
Jam - All Flavours add some fun to desserts
Just Sugar Free Maple Syrup 20g 1c
SHOPPING LIST CHEAT SHEET
L E A N G I R L
SNACKS
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Beef Biltong Snapstick Lentil and Quinoa BBQ
35g 118c 20g 77c
(WW) Flavoured Pop Chips (WW)
Sliced Venison Clicks Smartbite Veggie
35g 89c 20g 90c
Biltong (WW) Crisps
Ostrich Droewors (WW) 35g 117c Pronutro Protein Bar 1 Bar 190c
Trigs Chips 28g Miam Nougat Protein Bar 1 Bar 156c
110c
Pecan Health Nachos 100g 140c Fulfil Bar Salted Caramel 1 Bar 205c
Barebells Protein Bar 1 Bar 210c
Eat Real Hummus Chips 45g 203c Salted Peanut Caramel
Grenade Bars 1 Bar 220c
SWEETS
Low Fat Frozen Yogurt 175ml 84c Wonderbar 1 Bar 108c
Chocolate (WW)
Skinny Hot Chocolate 1 Serving 20c Finger Kitkat 2 Fingers 90c
Carb Clever Vanilla 175ml 118c BarOne Mini 1 Bar 101c
Dairy Ice Cream (WW)
Ultra Mel Zero Custard 125ml 130c Miam Nougat 1 Block 147c
Chocolate 50g
1 Biscuit 37c 2 Blocks Lindt Dark
Biscoff Biscuits 2 Blocks 100c
Chocolate
Dairy Maid Wafer Wizz Ice 100ml 104c Marshmallows 2 40c
Cream Wafer Sandwich
SHOPPING LIST CHEAT SHEET
L E A N G I R L
SPICES & SAUCES
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Veg & Potato Light All Gold Tomato-
- - Sauce 1 tsp 6c
Seasoning
Light Mrs Balls 20c
Truffle Salt - - 1 tsp
Chutney
Funky Ouma Biltong
- - Trim Mayonnaise 20g 28c
& Parmesan Spice
Garlic Flakes/ Onion Tinned Tomato &
- - 50g 60c
Flakes Onion (WW)
Paprika - - Tabasco - -
Cinnamon - - Spray & Cook 100g 18c
Steers Seasoning
- - Nola Lite Mayonnaise 15g 17c
Salt
Spur Smokey BBQ Spur Salad & French Fry
- - 15g 51c
Signature Seasoning Dressing
Ina Paarman's Cajun
- - Pink Salt - -
Spice
Funky Ouma Braai Carb Smart Sticky
- - 15g 8c
Salt BBQ Sauce
Funky Ouma Black Sriracha Original Hot
- - 15g 25c
Garlic Salt Sauce
Robertsons Rustic Carb Smart Sweet
- - 15g 4c
Garlic & Herb Chilli Sauce
Nutritional Yeast Wellingtons Sweet
- - 15g 34c
(Cheesy Flavour) Chilli Sauce
Woolworths Roast Nandos Perinaise LITE
- - 15g 27c
Butternut Seasoning Creamy Dressing
SHOPPING LIST CHEAT SHEET
L E A N G I R L
DRINKS
FOOD TYPE PORTION CALORIES FOOD TYPE PORTION CALORIES
Coke Zero - - Sugar Free Tonic - -
Sprite Zero - - Herbal Tea - -
Monster Zero Sugar Brookes Low Cal Mango
(White & Red) - 11c 100g 3c
Orange Squash
Cranberry, Apple & Bene Lemon Infused
- - Sparkling Water - -
Cinnamon (WW)
Nespresso Coffee Pods Beanies Instant
- - - -
Flavoured Coffee
Simple Truth Flavoured
Coffee - - - -
Sparkling Drink (Checkers)
San Pelligrino Zero
Flavoured Water - -
DISCHEM
Sugar Free Instant Lifestyle Foods BBQ 15ml 2c
- 25c
Pudding Basting Sauce
Lifestyle Foods Sweet 15ml 2c
Sugar Free Jelly - 6c Chili Sauce
PB2 Powder 13g 60c
Xantham Gum - -
Carb Smart Balsamic 4c
Grenade Bars 1 Bar 30g
220c Reduction
Tantalize Sugar Free Lifestyle Foods Prego Sauce 15ml 10c
5g 2c
Syrup - Custard & Toffee
Vital Ginger & Sesame
Lean Gourmet Sugar Free 20g Soya Sauce 15ml 8c
3c
Syrups - Caramel
SHOPPING LIST CHEAT SHEET
Right, now that you've got your weekly
shopping list sorted - be sure to check
out my ultimate meal planning tool Lean
Girl Kitchen Coach on how to transform
these ingredients into low calorie
versions of your very favourite meals!
Think pizza, mac & cheese, protein
brownies and power pancake stacks
which are all lean body approved!
These are the meals that are going to
help you to build your leanest body ever
- no more willpower or discipline
required!
Click HERE to get access to your Lean
Girl Kitchen Coach!
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LEAN GIRL
L E A N G I R L
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