The Truth About Whole Foods: Healthy Eating Without the Hassle

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.