A Healthy Shopping List for Weight Loss







Whatever your fitness goals are, a piece of advice guaranteed to help you achieve these goals is writing a healthy shopping list.



Have you heard of the phrases "abs are made in the kitchen" or "80% diet and 20% exercise" - well Nutrition plays a very important role in weight loss, and one of the easiest ways you can ensure you're on track is by knowing what you're putting in your body.




A healthy shopping list will help you refine what you keen in your cupboards and fridge and so that you have what you need, when you need it.



Grocery shopping can be a difficult task, even for the most organized person. Tempting, unhealthy foods seem to lurk in every aisle, threatening to offset your health goals.



A grocery list is a handy tool that can help you navigate the store with ease and help you stick to your healthy eating plan.



A well-thought-out grocery list is not only a memory aide, it can also keep you on track, minimizing impulse buying while saving you money. It will also set you up for success even when you’re tight on time, helping you keep nutritious food on hand to eat all week.



What’s more, studies have shown that using a list while grocery shopping can lead to healthier food choices and even weight loss.



Plan Ahead


Having the ingredients necessary to prepare tasty meals all week long is an excellent way to maintain a healthy diet.


Having an empty fridge, freezer or pantry can lead you to rely on fast food or takeout, especially when you have a packed schedule. That’s why it’s so important to stock your shelves with nutritious options.


Studies have shown that people who plan their meals in advance have a healthier overall diet and lower body weight than those who don’t.



Plus, those who plan their meals ahead of time tend to cook more meals at home, a practice that has been linked to better diet quality and lower levels of body fat.


Making a point of planning your meals for the week may help you avoid making poor choices and help you create a grocery shopping list more efficiently.



An excellent way to start planning your meals is to create a recipe board detailing the meals you would like to eat for the week, including breakfasts, lunches, dinners and snacks.


After figuring out what ingredients you will need to create your meals, add these to your grocery list, being sure to include the amount of each food you will need.



Keep a Running Grocery List



Rather than scrambling to remember which favorite pantry staple you recently ran out of, keep a running list of the items you need to buy during your next trip to the grocery store.


Dry erase boards or magnetic to-do lists that hang on your fridge are excellent ways to keep tabs on your kitchen inventory.


There are also many apps designed to help you stay on top of grocery shopping and meal planning.


Keeping track of the foods you use, as well as the new and healthy foods you want to try, will make compiling your weekly shopping list that much easier.



The Best Grocery List For Weight Loss



High Protein Dairy

  • Whole Eggs or Egg Whites (from free-range, grass-fed hens)
  • Greek Yogurt (0% fat, plain)
  • Cottage Cheese (best late-night snack)
  • Organic Skim Milk

High Protein Seafood

  • Lean White Fish (wild-caught)
    • Cod
    • Tuna
    • Halibut
  • High-Quality Fatty Fish (wild-caught)
    • Alaskan Salmon
    • Mackerel
    • Trout
  • Grilled or Steamed Shellfish
    • Shrimp
    • Oysters
    • Clams
    • Mussels

High Protein Meats

  • Boneless, Skinless Chicken Breast (free-range, grass-fed, raised without hormones/antibiotics)
  • Organic Turkey (breast or ground)
  • Ground Beef (90% lean)
  • Bison
  • Game Meats

High Protein Plant-Based Foods

  • Tofu
  • Dried Lentils
  • Peanut Butter
  • Navy Beans
  • Mixed Nuts (peanuts, cashews, almonds)
  • Edamame
  • Wheat Germ
  • Quinoa
  • Soba Noodles

Protein Supplements

  • Super Youth Collagen Peptides
  • Whey Protein
  • Casein Protein
  • Vegetarian/Vegan Protein

Healthy Fats

  1. Nuts
    • Walnuts
    • Almonds
    • Cashews
    • Pecans
    • Pistachios
    • Macadamia
    • Brazil Nuts
    • Hazelnuts
    • Valencia Peanuts
  2. Seeds
    • Chia
    • Flax
    • Hemp
    • Sunflower
    • Pumpkin
    • Pomegranate
  3. Oils
    • Sesame Seed
    • Avocado
    • Virgin Coconut
    • Macadamia Nut
    • Flaxseed
    • Grapeseed
    • Extra Virgin Olive
    • Walnut
  4. Butters/Spreads (Natural)
    • Tahini
    • Almond
    • Cashew
    • Peanut
    • Sunflower
    • Hummus
  5. Other Sources of Healthy Fat
    • Avocado
    • Whole eggs
    • Edamame
    • Fatty Fish
    • Tofu
    • Olives

Healthy Complex Carbohydrates

  1. Whole Grain Sources
    • Buckwheat
    • Bread/Wraps (Multi-grain, buckwheat, Ezekiel, oat bran, whole-meal spelt)
    • Oat-Bran cereal (no added sugar)
    • Steel Cut Oatmeal
    • Quinoa
    • Spelt
    • Whole Barley
    • Whole-wheat or brown-rice couscous
    • Wild, Black, or Brown Rice
    • Brown Rice Cakes
    • Whole-wheat/Whole-grain pasta
  2. Vegetable Sources
    • Sweet Potatoes
    • Yams
    • Lentils
    • Carrots
    • Radishes
    • Chickpeas
    • Pumpkin
    • Squash
    • Artichokes
    • Okra


  1. Low-Carb, High-Fiber
    • Broccoli
    • Brussel Sprouts
    • Kale
    • Asparagus
    • Spinach
    • Arugula
    • Cabbage
    • Spaghetti squash
    • Fennel
    • Garlic
    • Tomatoes
    • Peppers (green and red)
    • Onions
    • Mushrooms
    • Cucumbers
    • Zucchini
    • Green beans
    • Peas
    • Cauliflower
    • Ginger


  1. Low Glycemic
    • Blackberries
    • Blueberries
    • Boysenberries
    • Elderberries
    • Raspberries
    • Strawberries
    • Green Apples
  2. Moderate Glycemic
    • Cherries
    • Pears
    • Apricots
    • Melons
    • Oranges
    • Peaches
    • Plums
    • Grapefruit
    • Pitted prunes
    • Apples
    • Avocados
    • Kiwi
    • Lemon
    • Lime
    • Nectarines
    • Tangerines
    • Passionfruit
    • Persimmons
    • Pomegranates
  3. High Glycemic (avoid during weight-loss except after a workout)
    • Bananas
    • Pineapples
    • Grapes
    • Watermelon
    • Mango
    • Papaya

Non-Dairy Milks

  1. Almond
  2. Soy
  3. Coconut
  4. Hemp
  5. Rice

Natural Sweeteners

  1. Pure Maple Syrup
  2. Agave Nectar
  3. Raw Honey
  4. Organic Coconut Palm Sugar
  5. Molasses


  1. Cold Pressed Juices
  2. Coffee
  3. Mineral Water


  1. Vinegars
    • Apple Cider Vinegar
    • Balsamic Vinegar
    • White wine vinegar
  2. Pantry Items
    • Dijon Mustard
    • Low-sugar ketchup
    • Tamari or Liquid Aminos
  3. Fresh Herbs & Spices
    • Sea Salt
    • Pepper
    • Cumin
    • Garlic Powder
    • Onion Powder
    • Cayenne Pepper
    • Nutmeg
    • Cinnamon
    • Mustard Seed
    • Paprika
    • Turmeric
    • Cilantro
    • Oregano
    • Sage
    • Dill
    • Bay Leaves
    • Coriander
    • Parsley
    • Thyme
    • Mint
    • Basil
    • Rosemary