As many of you are aware, I’ve been eating a whole food diet for well over a year now. It’s really encouraging to see that more and more people are becoming mindful of what they put into their bodies and are taking an active interest in better eating habits and overall health. I firmly believe that education is the key to a healthier lifestyle.

For years, I fell into the same trap as many others: opting for quick and easy meals from supermarkets, with little to no nutritional benefits. It’s so easy to blindly buy food out of convenience without thinking about its impact on our health. I’ve said it before, but our ancestors had the right idea when it came to eating, which is why obesity is a relatively new concept. In the West, we’ve adopted a rigid mindset of eating three meals a day—breakfast, dinner, and tea—without considering what our bodies actually need. In reality, nutrition is simple: keep it whole, keep it fresh, and listen to your body. It will tell you what it needs.

One thing I feel strongly about is the issue of sugar addiction, which I believe is real and starts from a young age. Many children in the West are fed high-sugar, ultra-processed foods from an early age, particularly for breakfast. This sets the stage for a lifetime of unhealthy eating habits. By switching to a whole food diet, I’ve noticed huge improvements in my overall wellbeing, and I thought I’d share what a typical weekly shop looks like for me to show that eating fresh, whole foods isn’t as expensive or time-consuming as people might think.

This week, my shopping consisted of:

• Eggs: An absolute staple. I usually buy ten at a time, though I often need more as I get through them quickly. Eggs are versatile and great for breakfast in any form, and they’re also an excellent source of protein to add to your main meal of the day.

• Butter: I usually buy Kerrygold butter, which I use for cooking. It’s a great alternative to processed spreads.

• Meats: My meat choices vary week to week, but this week I bought 2 lamb steaks, a pack of 20% fat beef mince, 2 packs of 12 meatballs (which contain a whopping 72g of protein per pack), 2 medallion steaks, 4 pork chops, and a pack of quality ham for omelettes. I also usually buy a 4-pack of tinned tuna to have as a snack for an extra protein boost.

• Pepperoni: While not strictly a whole food, I buy 2 packs of pepperoni for an easy protein snack.

• Mushrooms: Great for breakfast or to add to my main meals.

• Fruit: I buy strawberries and apples every week, along with other fresh fruits that change weekly. This week, I bought a pineapple. I also buy frozen fruits like blueberries and mango, which I defrost overnight for snacking the next day.

• Full-Fat Greek Yoghurt: A regular addition to my shop. It pairs perfectly with fresh or frozen fruit for a healthy snack.

• Cheese: I usually buy mature cheddar. My current go-to is Ivy’s Reserve, a vintage 18-month cheddar that’s also the world’s first carbon-neutral cheese.

• Vegetables: I prefer to buy frozen vegetables for convenience. My freezer is always stocked with bags of broccoli, spinach, green beans, and kale. They’re easy to microwave or boil, making it simple to add nutritious sides to my meals. Since I no longer eat bread, rice, potatoes, or pasta, most of my carbs come from vegetables, though I occasionally buy sweet potatoes.

This might seem like a lot of food, but it’s all about balance. My weekly shop does change slightly depending on what meats and fruits I fancy that week, but the basics remain consistent. And none of my meals take longer than 20 minutes to cook, which completely debunks the myth that junk food is more convenient. Fresh food is much quicker to prepare.

How I Incorporate These Foods into Meals

Breakfast is typically eggs, cooked in various ways. For snacks, I’ll have fruit or Greek yoghurt with berries. My main meal of the day is usually some form of meat paired with vegetables. I aim for at least half of my plate to be filled with vegetables.

As for drinks, I start my day with a black coffee and then stick to water for the rest of the day. I keep my 40oz Stanley tumbler near me, ensuring I drink enough water throughout the day. I aim for three tumblers a day, which is just over 3.5 litres—ideal for my height and weight.

Tips for Starting a Whole Food Diet

​I’m not one to lecture people on how they should live their lives. Change has to come from within, and you have to want it. But if you’re interested in trying a whole food diet, here’s my advice:

• Start Small: Aim for one whole food meal a day to begin with. Don’t overhaul your entire diet at once—that can feel overwhelming.

 

• Phase Out Processed Foods: Gradually reduce your intake of ultra-processed foods and those high in refined sugar. It’s easier to stick to small, manageable changes.

 

• Keep Goals Short-Term: Focus on daily or weekly goals rather than long-term ones. It makes the process more achievable and less daunting.

Switching to a whole food diet has been one of the best decisions I’ve made. Not only do I feel better, but I’ve also noticed a reduction in my weekly food bill. Who doesn’t like saving money? And as you build healthier habits, you’ll find that it’s easier to maintain them over time. Remember, nutrition doesn’t have to be complicated. 

Routine can be a comforting thing. It provides structure to our days and a sense of stability in our lives. However, it can also become rigid, leading to boredom, burnout, or simply not serving us as well as it once did. Recognising when it’s time to make small adjustments to your routine can be a game-changer for both your mental and physical wellbeing.

Recently, I decided to tweak my workout schedule. Initially, I was working out six days a week, but I found that it wasn’t sustainable in the long run. Instead of pushing myself to maintain something that was starting to feel like a chore, I streamlined it to a five-day plan that covers all muscle groups. This adjustment has made my routine more efficient and better suited to my lifestyle. The result? I feel more motivated and less overwhelmed, knowing my workouts are manageable and productive.

The same goes for diet changes. I’ve been following a 90/10 whole food diet for quite some time now, but recently I’ve been exploring new approaches, including the idea of OMAD (one meal a day) and a more carnivore-based diet. Rather than making drastic changes overnight, I’ve gradually tweaked my meals to fit what works best for me. For example, I now have a fruit-only first meal and a second meal of meat and vegetables, while cutting out bread, pasta, rice, and potatoes. These adjustments aren’t massive, but they make a big difference in keeping my diet enjoyable and sustainable.

Small changes can prevent feelings of stagnation. Whether it’s switching up your exercise routine, adjusting your diet, or simply changing your daily schedule to allow more time for rest and hobbies, these tweaks can help you avoid burnout. Often, people think they need to overhaul their lives to feel better, but more often than not, the answer lies in minor shifts.

For mental health, these changes are particularly important. Sticking to a rigid plan can create unnecessary stress. Allowing yourself the flexibility to reassess and adapt is key. Life is constantly evolving, and our routines should evolve with it. What worked for you six months ago might not be what you need now. Giving yourself permission to make changes can feel freeing and empowering.
​
One of the most significant things I’ve learned is to listen to my body and mind. If something feels off, it’s a signal to pause and reflect. Maybe your morning routine needs a bit more quiet time, or your evening routine could benefit from less screen time and more relaxation. Perhaps you need to build in a rest day or adjust your workout intensity to suit your energy levels.

The key to switching up your routine is to make changes gradually. If you overhaul everything at once, it can feel overwhelming and lead to frustration. Start small, experiment, and see what feels right. Adjustments don’t have to be permanent either. If something doesn’t work, you can always go back to what you were doing before or try something new.

Ultimately, the goal is to create a routine that supports your wellbeing, not one that adds pressure or stress. By making thoughtful changes, you can improve your daily life in ways that are both meaningful and manageable. So, if you’ve been feeling stuck or uninspired lately, it might be time to switch things up — and remember, it’s the small adjustments that often make the biggest difference.