Fitness coach Sophie Allen offers a look inside her grocery shopping supermarket trolley

A fitness coach has offered a look inside her shopping trolley, and the supermarket secrets she swears by to stay within a strict budget and always looking her best.

Sophie Allen, 31, from Sydney, said it is a myth that being healthy has to cost you hundreds of dollars every week, and you don’t need to buy all organic food or expensive supplements to feel and look your best.

Sophie’s secrets include shopping at Aldi instead of Woolworths or Coles, sticking to in-season fruit and vegetables, meal prepping and ditching any pricey supplements in favour of wholefoods. 

‘It all comes down to nutrient-dense foods that fuel you and your daily movement,’ Sophie wrote on her website.

1. Shop smart

The first thing Sophie said you need to do is shop smart in order to save hundreds of dollars on your grocery bill each week.

She recommends making a list before you go and assessing what you already have in your pantry that you can use in meals the following week.

Then, tick items off as you buy them to stop yourself from buying unnecessary things.

‘Stick to buying fruit and veg that’s in season, and buy frozen so it lasts longer, is cheaper and quicker to prepare,’ Sophie said. 

You can also stock up on meat when it’s on special, and then freeze it till when you need it. 

‘Buy from a cheaper supermarket, Aldi in Australia is really good,’ Sophie explained.

‘You should also think about the layout of your supermarket, you want to stay mostly on the perimeter of that supermarket, as this will help you avoid the processed and unnecessary foods in the middle aisles.’

2. Meal prep

One of the biggest ways you can save on grocery shopping is to embrace meal prep, which will stop you from buying food from cafes throughout the week.

Sophie said she always meal preps on a Sunday a few meals for the week, such as overnight oats for breakfast, turkey wraps for lunch, and chicken stir fry for dinner. 

‘You could make these meals in bulk on Sunday to eat over a few days ensuring no food or dollars are going to waste,’ the 31-year-old said.

If you hate eating the same items on repeat, simple make a big batch of roast chicken, sweet potatoes and veg.

Then, throw together the components you want as and when you want them.

3. Ditch pricey supplements 

Many people think you need to be forking out on pricey protein powders, vitamins and minerals for healthy skin, hair, nails and more.

But Sophie explained that supplements are just that: there to ‘supplement something we might be lacking’.

‘Avoid wasting your precious hard-earned money on fat burners, BCAAs or diet pills and stick to the basics like protein powder and a good diet,’ Sophie said.

You can often get everything you need from your diet provided you have a balanced and varied approach.

4. Remember you can do a lot for free

While gyms can be great for weight training, the trainer revealed you can do a lot without having to pay for membership.

‘Things that are free include walking, online content from free workouts, meditation and journaling,’ Sophie said. 

She aims to get between 8,000 and 10,000 steps every day, both to clear her head and help with her overall fitness. 

5. Buy healthy snacks to stop you from buying at cafes

Sophie likes to buy an array of healthy snacks for any given week, including blueberries and tomatos, rice cakes which she loads with avocado and tuna and protein yoghurt.

The trainer opts to eat YoPro yoghurt – a quick and easy snack that is packed with high protein and no added sugar. 

Each tub contains 15 grams of protein and is available in a variety of delicious flavours for as little as $1.70 from Coles.

According to Healthline, yoghurt is rich in essential nutrients including calcium and vitamin B12 for strong bones and heart health.

Most yoghurts also contain probiotics that can help benefit the digestive system and ensure the gut it functioning well.