Healthy Grocery List For Weight Loss
bananas

Heading into the store without a well thought-out grocery list in hand usually results in heading back out with a frozen dinner, a tub of Chunky Monkey, canned corn and salted peanuts.

Simplify your life by sticking to a baseline grocery list every week that already includes the clean-eating weight loss basics. Not only does this help to make your shopping experience a more seamless one, but it also helps to ensure that you’re eating all of the right foods (and steering past all the wrong ones) every week to get you to your health, nutrition and weight-loss goals.

Keep a digital copy of this list in your smart phone (or print it out every week). Customize it weekly according to any specific recipes you want to make (try to base your menu plans around the items on the list), how many people you’re shopping for, how many meals you’ll be cooking this week, any items you’re running low on or are already well stocked up with, your weekly grocery budget, personal tastes, etc.

 

Your Smart Eating Grocery List

Veggies

  • 2 different kinds of dark leafies (kale, spinach, arugula, collards, dandelion greens, mustard greens, mixed greens, etc.)
  • Broccoli
  • Cauliflower
  • Cabbage
  • Zucchini
  • Sweet Potato or Orange Squashvegetables-grocery
  • Carrot
  • Celery
  • Onion
  • Garlic
  • Avocado
  • Bell pepper (of any color)
  • Chili peppers (of the heat level you prefer)
  • Tomato
  • Cucumber
  • Green beans
  • 2 seasonal additions

 

Fruits

  • Berries, fresh or frozen (blueberries, raspberries, strawberries, cranberries, blackberries, etc.)
  • Bananas
  • Lemons
  • Limes
  • Grapefruit
  • Stone fruit (cherries, plums, apricots, peaches, etc.)
  • 2 seasonal additions

 

Herbs/Spices/Seasonings

  • Cilantro
  • Parsley
  • Cumin
  • Turmeric
  • Gingerspice-jar-grocery
  • Garlic
  • Paprika
  • Red Chili Flakes
  • Cayenne pepper
  • Cinnamon
  • Curry
  • Oregano
  • Basil
  • Thyme
  • Rosemary
  • Sea salt
  • Black pepper
  • Seasonal additions

 

Meats/Seafood/Alternatives

  • Wild Salmon, Cod, Halibut and/or Trout
  • Lean Ground Turkey
  • Chicken, skinless
  • Lean cut of beef (flank steak, etc.)
  • Extra-firm tofu
  • Tempeh
yogurt-grocery

 

Eggs/Dairy/Alternatives

  • Eggs
  • Plain Greek Yogurt and/or Kefir
  • Coconut Yogurt and/or Coconut Kefir (for dairy-free)
  • Almond Milk or Coconut Milk
  • Low-fat cottage cheese
  • Goat cheese or Feta
  • Hummus

 

Dry Goods

  • Steel-cut or quick oats
  • Beans (lentils, black beans, kidney beans, garbanzo beans, navy beans, etc.)
  • Quinoa (any color)
  • Wild or brown rice
  • Raw nuts (almonds, walnuts, cashews, macadamia, etc.)
  • Raw seeds (pepitas, chia seeds, flax seeds, sesame seeds, etc.)

 

Canned/Jarred/Boxed Goods

  • Canned beans (lentils, black beans, kidney beans, garbanzo beans, navy beans, etc.)
  • Wild salmon or water-packed tuna
  • Sardines
  • Coconut milk
  • Natural nut butter
  • Tomatoes
  • Low-sodium vegetable broth or chicken broth
  • Salsa
  • Low-Sodium Lacto-Fermented Pickles
  • Low-Sodium Sauerkraut
  • Olives

 

Pantry Staples

  • Olive oilolive-oil-grocery
  • Coconut oil
  • Apple cider vinegar
  • Balsamic vinegar
  • Brown rice vinegar
  • Lemon juice
  • Lime juice
  • Tamari or Soy sauce
  • Pure maple syrup or raw honey
  • Whole-grain Dijon mustard

 

Frozen Foods

  • Shelled Edamame
  • Spinach
  • Raw unsweetened berries
  • Raw unseasoned vegetables (of any kind, for quick steaming)

 

 

 

 

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