The Realistic Lower-UPF Shopping List

When I started trying to eat less ultra-processed food, I found plenty of advice about what not to eat and considerably less help with what I could actually put in my trolley.

This is the shopping list I would have wanted: named products I have genuinely bought, practical alternatives and ordinary supermarket food that makes eating this way more manageable.

It isn’t a perfect list or a set of food rules. I eat as little ultra-processed food as I realistically can, avoid seed oils as a personal choice and still need food that is convenient enough for an ordinary Tuesday.

The list includes products from M&S and Ocado, but you do not need to shop exclusively at either. Aldi, Lidl, Tesco, Sainsbury’s and other supermarkets often have similar options. Use the named products as a helpful starting point, compare the ingredients and choose what works for your budget and household.

Want to know why I started eating this way?
Read: Why I’m Choosing a Non-UPF Diet →

This list is not sponsored. Products and recipes can change, so recheck the label if a particular ingredient matters to you.