Grocery List For Weight Loss


The grocery list for weight loss is really important to have because it can help us make sure we’re eating the right foods and adding the best foods to our body. A healthy food list for weight loss should have vegetables, fruits, nuts, whole grains, low-fat dairy products and lean low-sodium meat.

We don’t want a diet full of fried or processed foods because those are not good for us. To lose weight we need a diet that consists of lean protein, fiber and other nutrients without too many fats or sugar. With the help of this article you will learn how to make a healthy grocery list and know more about the health benefits of weight loss.

Grocery List For Weight Loss

Shop Around the Perimeter of the Store

One of the simplest grocery shopping advice for weight reduction is to shop around outside of the store. The cause? The middle of the store often houses more processed foods, whereas whole, natural foods are typically put on the outside.

Foods that quickly decay, such as fruits, vegetables, dairy goods, and meat products, are frequently positioned around the walls and outside edges of stores. That is because these meals frequently need to be kept chilly, wet, or frozen, and electrical outlets are mounted on the walls.

Contrary to popular belief, you should primarily purchase perishable items. While shelf-stable goods like chips and cookies may last for a long time in your cupboard, there aren’t many advantages for your health and welfare. Strawberries, fresh spinach, eggs, and chicken are examples of perishable foods that provide significantly more nutrients than processed foods and are frequently essential for successful weight loss.

Consuming meals that have been heavily processed is bad for our bodies, according to study. In actuality, a diet high in processed foods is associated with chronic disease and obesity. Processed food harm can be mitigated by consuming whole, less processed foods.

You should stay away from the center of the store, with a few exceptions such as olive oil, spices, and other healthful, minimally processed products. You can maintain your focus on the foods that are healthy for your body and diet by staying within the boundary. Your best bet is to concentrate as much as you can on the fresh fruits, vegetables, dairy products, and meat that are found along the outside of the store. There may be occasions when you need to grab some items from the center of the store (like a cake mix for a birthday or even a jar of tomato sauce), but those times are rare.

Plan Ahead

There’s an adage that goes, “Preparing to fail is planning to fail.” This proverb can be used in a variety of circumstances, including when attempting to reduce weight.

When your refrigerator is empty, it is all too simple to turn to fatty takeout, fast food, or convenience items like macaroni and cheese in a box. Having food in your refrigerator is essential to any weight loss strategy. According to studies, persons who plan their meals tend to be more physically fit and to eat a healthier diet.

Thinking ahead to your meals for the week also encourages you to prepare more meals at home rather than grabbing something quick or ordering pizza because you forgot to make dinner. Eating at home rather than out is associated with improved food quality and lower body fat percentages. For instance, a grilled hamburger with caramelized onions that you prepare at home will have fewer calories and less fat than practically anything you would order at a restaurant (not to mention, there won’t be any alluring side orders of fries!).

On a dry erase board, a piece of scratch paper, or even in a journal, you can plan your meals for the coming week. The need of planning ahead takes precedence over the approach used. You can create a grocery list after you’ve decided what you’re going to eat.

Be Realistic

Try to build your meal plan and shopping list on the foods you will really prepare and consume. Going deep into healthy dishes on Pinterest can be far too simple. Will you actually create the recipe after work if it calls for 16 ingredients that you don’t have and takes 3.5 hours from start to finish?

Similar to this, you might buy too many healthful foods at the grocery shop. Including foods in your diet that can improve your health, like the newest superfood, might be thrilling. However, doing this might be costly and discouraging if you don’t end up eating it before it goes bad unless you are certain that you like it and have a strategy for how you will use it.

Instead, add a few (at most a dozen) new things to your diet each week. Before packing your cart with mountains of greens if you’re wanting to consume more dark, leafy vegetables, think about starting with a modest bunch of kale. Similar to this, if you want to sample a new fruit, buy just one piece and then decide whether you like it before buying more.

Keep a List

There are various ways to keep a grocery list, including apps, magnetic to-do lists, and the phone’s notes app. There is no one perfect way to make grocery lists. The most crucial step is to actually create the list.

A running list of your needs helps keep you organized and keep list-making from turning into a hassle. If you regularly consume eggs (like in our incredible zucchini egg wrap cups), for instance, add eggs to the list as soon as you realize you’re low. Keep strawberries consistently on your shopping list if you enjoy eating them as a post-dinner snack (they deteriorate rather rapidly).

Try to arrange your shopping list by food type or according to how your local supermarket is set up. This will maintain your attention on the foods along the store’s perimeter and make your shopping much more effective. Consider segmenting your list into several parts, like:

  • Fruits
  • Vegetables
  • Protein
  • Dairy
  • Beverages
  • Pantry goods

It is thus simple enough to remove certain categories from your list if you want to limit certain meal types, like snacks.

A well-planned grocery list also reduces the likelihood that you would purchase unhealthy foods because you won’t have to waste time looking around the store for the things you need. Instead, you can skip the aisles containing the meals you are attempting to avoid and head straight to the departments you desire.

Stick to the Plan

The following step is crucial: you must adhere to your plan after doing the work of meal planning and creating a grocery list based on the layout of your store. The largest markups are frequently found on the least healthful goods since grocery shops are structured to encourage people to spend money. Sticking to your weight reduction plan might be made easier if you stay focused on your list and don’t get distracted by store specials or coupons.

One of the most common pieces of advice is to never shop for groceries when you are hungry. There’s a valid reason for this: when you’re hungry, you might choose items based on convenience or whether they look tasty rather than choosing foods based on what you ought to be eating. To help you avoid falling into this trap, try to eat a healthy snack before going to the supermarket.

Healthy Food List for Weight Loss

Use the shopping list below to create a personalized grocery list based on the dietary preferences of your family, or take the following grocery list for weight loss with you when you go shopping:

Non-Starchy Vegetables

Non-starchy veggies, which are low in calories but high in satiating fiber, vitamins, and minerals, are the ideal addition to a grocery list for weight loss.

Aim to have non-starchy veggies on half of each plate while following a 1,200–1,500 calorie weight loss meal plan for women.

Many non-starchy veggies provide 10–40 calories, 2-4 grams of protein, 0 grams of fat, 5–10 grams of carbs, and 1-4 grams of fiber per cup of food.

You might add the following non-starchy vegetables to your grocery list to help you lose weight:

  • Artichokes
  • Asparagus
  • Bamboo shoots
  • Green beans
  • Brussels sprouts
  • Bean sprouts
  • Broccoli
  • Cauliflower
  • Beets
  • Cabbage
  • Carrots
  • Celery
  • Cucumber
  • Lettuce
  • Kale
  • Spinach
  • Other leafy greens
  • Eggplant
  • Swiss chard
  • Tomatoes
  • Water chestnuts
  • Mushrooms
  • Okra
  • Onions
  • Bell peppers
  • Radishes
  • Zucchini
  • Fresh salsa
  • Veggie chips
  • Low-sodium vegetable juice


Fruits include abundant amounts of fiber, vitamins, and minerals, just like non-starchy veggies.

The Dietary Guidelines for Americans recommend ingesting 1-1.5 cups of fruits daily when eating 1,200-1,500 calories daily to lose extra weight.

Fruits contain 25–65 calories, 1 gram of protein, 0 grams of fat, 6–17 grams of carbs, and 1-4 grams of fiber per 1/2 cup serving.

Fruits to take into account are:

  • Apples
  • Oranges
  • Grapefruit
  • Bananas
  • Pears
  • Peaches
  • Plums
  • Grapes
  • Pineapple
  • Kiwi fruit
  • Cantaloupe
  • Honeydew melon
  • Watermelon
  • Blueberries
  • Raspberries
  • Strawberries
  • Blackberries
  • Cherries
  • Diluted fruit juice

Is fruit good for weight loss? Learn about the best fruits for dieting!

Protein Foods

Protein-rich foods are a crucial addition to any shopping list for women looking to lose weight.

According to studies, protein boosts your metabolism, makes you feel fuller longer, and helps you keep your muscle mass while cutting calories to lose weight.

To lose weight, strive to have one-fourth of each plate consist of protein-rich foods.

Many protein-rich meals have 40–70 calories per 1-ounce serving, 7-8 grams of protein, 1-6 grams of fat, 0 grams of carbs, and 0 grams of fiber.

Adding healthy, protein-rich foods to your grocery list can help you lose weight.

  • Skinless chicken breast
  • Turkey
  • Duck
  • Very lean, grass-fed beef
  • Bison
  • Venison
  • Salmon
  • Tuna
  • Tilapia
  • Haddock
  • Trout
  • Pollock
  • Halibut
  • Cod
  • Catfish

How to Make a Healthy Grocery List

Grocery basket with fruits and vegetables sitting in the middle of a grocery store aisle

healthful way of life and an appropriate body weight. Include foods high in vitamins, minerals, fiber, healthy fats, antioxidants, and other nutrients that are beneficial for overall health. A smart strategy to assure more nutrients and less additives, like undesired sugar, is to concentrate on complete, unprocessed foods.

You can make a list of foods that support this objective if eating a more nutritionally balanced diet is essential to you. Ingredients that work for this recipe are listed below.

Fruits and Vegetables

For optimum health, the U.S. Department of Agriculture advises that half of your plate consist of fruits and vegetables. 2.5 cups of veggies and 2 cups of fruit make up a daily serving.

It will be easier to make sure you get the crucial nutrients your body needs to feel and function at its best if you eat a wide variety of whole fruits and vegetables. The additional advantage of fiber can be obtained by selecting whole foods rather than liquids or sauces.

Dried fruits and vegetables have a lot of concentrated nutrients, but they may also have a lot of natural sugars. If you are watching how much sugar or carbs you eat overall, you should be aware of this. Add the following fruit and vegetable varieties to your shopping list:

  • Dark green vegetables: Such as spinach, broccoli, kale. Aim for 1.5 to 2 cups per week.
  • Red and orange vegetables: Such as peppers, red cabbage, carrots, tomatoes. Aim for 4 to 7.5 cups per week.
  • Beans, peas, and lentils: Such as chickpeas, kidney beans, black beans, edamame. Aim for 1 to 3 cups per week.
  • Starchy vegetables: Such as potatoes, squash. Aim for 4 to 8 cups per week.
  • Other vegetables: Such as mushrooms, onions, cabbage, cauliflower. Aim for 3.5 to 7 cups per week.
  • All fruits: Such as apples, kiwi, bananas, melons, grapes. Aim for 1.5 to 2.5 cups per day.

Dairy and Eggs

The vitamins and minerals calcium, vitamin D, and potassium, which are essential for strong, healthy bones and a decreased risk of osteoporosis and bone fractures, are present in dairy at large levels. 4 Aim to consume 3 cups of dairy products per day. 3

If you don’t eat dairy products, it’s harder to get enough of these nutrients, which are important for healthy bones. But if you follow a plant-based diet, proper preparation can help keep your bones strong. There are various dairy substitutes that have been fortified.

It’s crucial to keep in mind that not all dairy substitutes are fortified with calcium, vitamin D, and other elements that closely resemble the nutrient profile of animal milk before you start adding substitutes to your shopping basket. Before making any judgments, read the nutrition labels.

Eggs are a highly nutrient-rich source of protein. They have vitamin D, which is needed to absorb calcium, phosphorus, vitamin A, which is good for your eyesight, skin, and cell repair, and B vitamins. Eggs also provide riboflavin, selenium, and choline—nutrients vital for brain health. 5 

Consider adding these products to your grocery list: 

  • Hard and soft cheeses (cheddar, chevre, parmesan, gouda, feta)
  • Cottage cheese
  • Eggs
  • Milk, cream
  • Yogurt, kefir

Probiotics are present in several dairy products and offer additional advantages to general health. Be mindful of extra sugars when buying dairy products like flavored yogurt.

Bread, Cereal, and Grains

Fiber and a variety of nutrients are found in breads, cereals, and grains, especially when they are consumed whole. For your general health, it is important to choose whole grains for the majority of your diet in this area. Your risk of developing heart disease, type 2 diabetes, and several types of cancer may be decreased by eating whole-grain bread, cereal, and grains. These foods’ fiber content may support a healthy digestive system. 6

The bran, endosperm, and germ—the three distinct sections of the grain—are all present in whole grains. The outer layer, or bran, is made up of minerals, B vitamins, and fiber. Below the bran, the endosperm houses the starchy portion of the kernel. Refined flours are made from the endosperm, which has a low natural vitamin and mineral content. 7

3 to 5 ounces of whole grains should be consumed every day. 3 Include the following foods in this category on your list of nutritious foods to buy:

  • Barley
  • Amaranth
  • Kamut
  • Rye
  • Brown rice
  • Oats
  • Quinoa (a seed that’s generally treated as a grain)
  • Whole-grain bread, cereal, and pasta

When baking or cooking, choose whole-grain flours to increase the nutritional value of your food. When possible, use whole-grain versions of pre-made bread, cereal, crackers, and other goods. Watch out for additional sugars and processed starches on the labels.

Meat, Fish, and Tofu

Protein is found in foods like meat, fish, tofu, and other plant-based animal substitutes. Iron, vitamin B12, zinc, and other vital minerals are also found in animal-based proteins. Your body needs protein, an important macronutrient, to function since it helps to create and repair tissues.

Protein lowers your risk of inflammation and defends against diseases like cancer and cardiovascular disease. For daily functioning and good aging, it is essential for the development and maintenance of muscle mass. Additionally, it’s in charge of generating DNA and enzymes, supporting healthy immune system operation, and promoting your growth.

Additionally rich in good fats is fish. Aim for two servings of fish and seafood every week. Omega-3 fatty acids are essential for heart health, cancer prevention, and brain function.

Protein can be obtained by plant-based consumers through meat substitutes like tofu. Vegans must carefully arrange their intake because many plant-based proteins lack some important amino acids. You can assist guarantee you receive enough by consuming a variety of plant foods high in protein.

Here are some items high in protein that you can add to your healthy grocery list:

  • Meat, poultry, eggs: Such as chicken, beef, turkey, pork. Aim for 23 to 33 ounces per week.
  • Seafood: Such as shrimp, salmon, halibut, crab, canned tuna packed in water. Aim for 8 to 10 ounces per week.
  • Nuts, seeds, soy products: Such as almonds, walnuts, cashews, tofu. Aim for 4 to 6 ounces per week.

Pantry Staples

The other food groups’ shelf-stable items are nutrient-rich pantry staples that can help you make delicious, healthy meals at home. Here are some suggestions for items to have on hand:

  • Canned vegetables and fruit: Diced tomatoes, tomato sauce, applesauce for baking, canned fruit in water or juice, marinated or pickled vegetables.
  • Canned and dried beans and legumes: Chickpeas, kidney beans, black beans.
  • Low-sodium broth or stock: Chicken stock, beef stock, fish stock, vegetable stock.
  • Oils: Olive oil, avocado oil, grapeseed oil, coconut oil.
  • Flours: Whole wheat, rye, oat, almond, spelt.
  • Dried herbs and spices: Cumin, cayenne, cinnamon, oregano, thyme, rosemary.
  • Condiments: Mustard, tamari, low-sodium soy sauce, salsa, vinegar, garlic-chili sauce, curry paste, hot sauce.


The ideal snacks are small meals that are balanced in terms of their protein, fat, and carbohydrate content. Healthy snacks can stave off hunger and assist you in achieving your dietary targets. It’s acceptable if you’d rather stick to the recommended three meals a day since not everyone enjoys snacking.

Here are some suggestions for wholesome snacks:

  • Beef or turkey jerky and pepperoni sticks
  • Dark chocolate
  • Dried fruit
  • Nuts and nut butters
  • Olives
  • Pickles
  • Popcorn
  • Seeds
  • Whole-grain crackers
  • Protein powder, shakes, and bars (check labels for added sugars)
  • Hummus, tzatziki
  • Carrots, celery, cucumber, grape tomatoes
  • Whole fruit

Health Benefits of Weight Loss

1. Boosts energy levels

Weight loss can enhance breathing capacity and sleep quality. By losing extra weight, your body will no longer have to exert as much effort to get through the day. You may have increased energy as a result of all these advantages.

Additionally, preserving a healthy weight can lower your risk of developing chronic fatigue syndrome. Woot!

2. Improves cholesterol

According to the American Heart Association, having high cholesterol is connected with being overweight (AHA). According to research, obesity is associated with reduced good cholesterol and greater levels of bad cholesterol (LDL) (HDL).

A 2016 study found that people who were overweight or obese could reduce their LDL cholesterol levels and other cardiovascular risk factors by 5 to 10% by losing 5 to 10% of their body weight. According to a different study, even a 1 to 3 percent weight loss can raise HDL levels.

3. Reduces blood pressure

Obesity and being overweight can make you more likely to have high blood pressure. But keep in mind that more than just weight is important. Where the weight is placed also matters. According to a 2018 study, visceral fat, or extra weight around your waist, is particularly hazardous.

4. Improves mobility

Your joints can experience damage if you carry around additional weight. The Arthritis Foundation claims that reducing 10 pounds can relieve your knees of 40 pounds of pressure. More positive news A 2018 study with 174 individuals discovered that rheumatoid arthritis symptoms were lessened by weight loss.

Long-term mobility benefits of weight loss can also be experienced. In a 2017 study, 640 people who were overweight or obese were examined. Over a 4-year period, people who reduced their weight exhibited less cartilage degeneration than those who did not.

5. Improves breathing

Losing weight can help you avoid breathing problems caused by being overweight, like obesity hypoventilation syndrome. The National Heart, Lung, and Blood Institute states that excess fat on the chest, neck, or belly is the source of this condition. Some symptoms include shortness of breath, exhaustion, snoring, and headaches.

6. Reduces risk of heart disease or stroke

Stroke, heart disease, and other cardiovascular illnesses are responsible for one in three fatalities in the United States, according to the Centers for Disease Control and Prevention (CDC). Your chance of developing these illnesses can be decreased by maintaining a healthy weight.

P.S. It’s also super important to slay a healthy diet and stay active. Your heart will thank you for it 😍!

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