Monday, 18 July 2011

The Shopping List

So, if you've been looking at my blog, you already know that I've been on this journey to lose some more weight via the Mediterranean Diet. It's what this blog is about. I love this "diet," because it's really the only one that I can say is really and truly about a lifestyle change and not about restricting yourself.  It's all about good ol' food lovin'.

Making the transition, though, into the world of the unprocessed can be quite challenging, though. Especially for us KD loving Oreo dipping North Americans, who for the last 70 years or so have prided ourselves on the convenience of ready-made products that have supposedly made our lives that much better. But... what does one eat, if not chemically goodness? You may know by now that my favourite book pertaining to this new-old diet is called  The Fat Fallacy: The French Diet Secrets to Permanent Weight Loss by Dr. Will Clower.

In this book, which is not overly flashy like other diet books, but doesn't need to be, Clower outlines the basics of what you should generally have on hand at home. I thought I'd give you a sample of what he has available, with my own twist on it. And please, feel free to add to the list! I'd also like to add that some of these things sounds quite ordinary, but once you make the switch, you realize how disgusting something like fat-free yogurt is.

Dairy (never fat-free!):

1. Milk 
2. Yogurt
3. Butter
4. Eggs
5. Cream
6. Sour Cream
7. Mozzarella
8. Parmesan Cheese
9. An interesting new cheese every week or so (my addition)


1. Asparagus
2. Green Beans
3. Peppers
4. Broccoli 
5. Squash
6. Eggplant
7. Garlic
8. Sweet Onions
9. Salad Mix
10. Lemons
11. Tomatoes
12. Potatoes

Meats (to be eaten in some moderation)

1. Salmon
2. Chicken (whole!)
3. Pork shops
4. Polish or Italian Sausage
5. Catfish
6. Rump roast for a rare treat
7. Sardines, kippers or tuna (mmm... stinky but good)

Other Stuff

1. Walnuts
2. Brazil Nuts
3. Good Olive Oil
4. Balsamic Vinegar
5. Oregano
6. Canned beans
7. Wine (red is best)
8. Olives - not canned!
9. Dried fruit
10. Fresh fruit

There are a few things I'd like to point out. 
  • This is obviously to be modified according to what you like and have available. For example, I don't love eggplant unless it's in Moussaka, and I've never seen Catfish in a grocery store where I live. I do suggest that you try things you wouldn't normally go for, you might discover you like them. Clower says that vegetables need to have something good on theme, you know, so they taste good. Boiled green beans - a little bland. Sauteed green beans in olive oil with sliced garlic, salt and pepper - goooood....
  •  You may be wondering about all of the fatty dairy. Well, Clower and other sources talk about how people from these areas have eaten this way forever without heart disease and so forth. It's been since the introduction of over-processed food that people have been having these kind of issues. Just remember, moderation is key. A serving of cheese is the tip of your thumb, not a plateful. 
  • Clower also mentions buying fresh daily bread if possible. I'd also say a variety of grains and pastas should be added to that list. I have a basket full of different ones that I can just pick and chose from whenever I need them. 
So what would you add to the list? Happy Shopping!


  1. I agree - the best way to lose weight is not to deprive yourself but change your habits! Looks like a great shopping list! Good luck with your weight loss!

    Thanks for linking to a Round Tuit!
    Hope you have a great week!
    Jill @ Creating my way to Success

  2. A hard but necessary life lesson. Thanks for stopping by Jill!