Grocery List for Family Day Eating

The secret to a healthy, happy Easter? It starts in your shopping cart.

If you're feeling overwhelmed by all the family gatherings and food preparations this long weekend, don't stress. With a little planning, you can serve up nourishing meals that keep everyone satisfied—without derailing your health goals.

As registered dietitians, we’ve put together an easy-to-follow Easter grocery list to help you stay on track. Whether you're hosting a braai, prepping a picnic, or simply want better options in the fridge, this guide has you covered.

Take a screenshot of the following list, or alternatively download it below, to take with you on your next shop.

Fruits

Perfect for snacks, salads, or smoothies:

• Bananas

• Apple

• Grapes / berries

  
  

Starches, Grains & Legumes

Wholegrain choices to keep you feeling fuller for longer:

• Wholewheat / rye bread

• Seeded rolls

• Crackers (rice cakes / provitas / ryvita)

• Wraps / pita bread

• Cereals (muesli / allbran flakes / oats)

• Whole-wheat pasta / spaghetti

• Rice

Dairy

Choose low-fat options where possible:

• Low-fat yoghurt (plain)

• Low-fat milk

• Cheese (low-fat cottage cheese / mozzarella / feta)

Protein

Lean and versatile options to fuel your weekend:

• Whey protein powder

• Fish (tinned tuna / hake fillets / salmon / mackerel)

• Chicken, skinless / skin removed

• Lean/extra-lean mince / steak / burger patties

• Ostrich mince / steak / burger patties

• Biltong (sliced)

• Eggs

Condiments & Fat

Add flavour and fullness without overdoing it:

• Lite mayonnaise

• Pesto

• Peanut butter

• Vegetable oil

• Avocado

• Mixed nuts

• Mixed seeds (chia, sunflower, pumpkin)

Vegetables

Think in terms of colours, variety, and versatility:

• Red: rosa tomatoes / beetroot

• Orange: baby carrots / squash

• Yellow: patty pans / bell peppers

• Green: spinach / broccoli / cucumber / baby marrow

• Other: mushrooms / cabbage / potatoes

Beverages & Miscellaneous

Smart hydration and snacks:

• Sparkling water / still water

• Sugar-free fizzy cooldrinks, sparingly

• Low-calorie cordials (Slimsy / low-cal brooks), sparingly

• Trigz chips

Start here with your downloadable Easter shopping list, no guessing just healthy choices.

Grocery Guide_ Easter Edition.pdf

Download PDF • 82KB

Book a consultation with one of our experienced dietitians to discuss your health goals and nutrition needs.

We have branches in Lonehill, at Concourse Medical Centre, and in Dainfern, at Chartwell Shopping Centre.

Book now - Lonehill

Book now - Chartwell/Dainfern