First things first…

If you haven’t already done so, you need to figure out how many calories to eat for weight loss.

Don’t just skip over that first step.

Yeah, I see you about to scroll right on past it 😂

To say that the first step is important would be an understatement.

Because it is scientifically IMPOSSIBLE to lose weight without a calorie deficit.

So this isn’t a “probably” or “more than likely” you won’t lose weight type of thing.

No calorie deficit = No weight loss.

Period.

End of story.

Read the epilogue. 

Now, you could make the mistake I did for YEARS–try to out-exercise a poor diet and sweat my way to a 6-pack.

OR…

You could go down an infinitely easier path and put yourself in a calorie deficit by focusing on your nutrition. 

What does that look like if you want to lose weight though?

What types of foods should you eat?

When you go to the store, what’s an ideal shopping list?

Don’t worry, I’m not going to have you wandering around the store like a lost child.

By the time you’re done reading this article, you’ll have everything you need to construct the ultimate weight loss grocery list.

And do me a favor…

Please do NOT start picturing a list without your favorite sweets, treats, and snacks.

I’ll explain exactly what I mean by that here in sec but here’s a little preview of the categories to include on your weight loss grocery list:

• Fruits and veggies
• Protein 
• Carbs
• Fats
• Beverages
• Foods you like to “indulge” in 

 

The key to losing weight and actually keeping it off

I just want to say one thing real quick before we dive in.

I touched on this briefly when I said to not picture a weight loss grocery list void of all your favorite foods.

So tell me if this is how “dieting” has usually gone for you in the past…

You’re quick to eliminate all those foods you deem as “bad” (like cookies, ice cream, chips, or pizza) and only eat “good” foods.

But has that approach worked for you?

Feeling like you’re in food prison and can’t eat any of your favorite foods?

I’d say no…

It’s not a sustainable way to eat for weight loss.

You lose weight (and actually it off) by having some balance and flexibility with your diet, not by depriving yourself and giving up all the foods you love.

That’s the change in mindset you want to make for successful weight loss.

You stop thinking in all-or-nothing terms.

And start thinking like this…

“Yeah, the majority of my calories should come from nutrient-dense whole foods like turkey breast, eggs/egg whites, fruits, and veggies.”

“But I can still enjoy a good cheeseburger. I can have fries and onion rings. I can eat pizza or have a milkshake.”

“I just need to be sensible about it and do so in moderation.”

You’ll stay more consistent and produce results that last. 

Keep the concept of balance in mind as we move into the main reason why you even clicked on this post to begin with—how to create an epic weight loss grocery list.

 

How do I make a weight loss grocery list?

In just 6 simple steps, we’re going to walk through the structure for the:

• Supreme
• “You won’t find one better” 
• Cream of the fitness crop…

Weight loss grocery list 💪

 

First step: Fruits & veggies

We’re starting off our grocery list for weight loss with fruits and vegetables.

But first, there’s a giant elephant in the room that’s taking up a lot of space.

And it needs to be addressed:

Does fruit make you fat? 

There are actually people out there who claim eating fruit (yes, fruit) leads to weight gain.

Again…

FRUIT.

As in apples, oranges, bananas, and pears.

If fruit just automatically makes you gain weight then = 2+ 2 = 5.

“Yeah doc, the reason I’m up 10 pounds since my last visit is because of all the pears and watermelon I’ve been having.”

… Said no one ever 

I don’t want to spend too much time on this nonsense but…

Can you see where I stand with this? 😂

Fruits are some of the most nutrient-dense, weight loss-friendly foods there are. 

Veggies too.

You can eat a lot of them without it being a ton of calories (i.e. they’re high-volume foods). 

Fruits for your weight loss grocery list

• Berries (blueberries, blackberries, raspberries, strawberries): They’re super high in fiber, which fills you up, they prevent constipation, and when you eat enough fiber on a regular basis, you reduce your all-cause mortality risk (risk of dying from pretty much anything) by 19%. You can add berries to your morning oatmeal or yogurt, put them in shakes or smoothies, or really, just eat by themselves.
• On-the-go fruits: Apples, bananas, pears, grapes, oranges, peaches.
• Other fruit options: Watermelon, pineapple, grapefruit, cantaloupe, and kiwi fruit).

Vegetables for your weight loss grocery list

• Spinach
• Lettuce
• Broccoli
• Kale
• Cauliflower
• Mushrooms
• Carrots
• Asparagus
• Brussels sprouts
• Peppers
• Onions
• Green beans
• Cabbage
• Celery
• Cucumber
• Tomatoes 
• Eggplant 
• Zucchini 

Side note: Frozen fruits and veggies come in clutch. 

For veggies, I like the little microwavable frozen mixed packs. 

You just toss them in the microwave for about 5 minutes and then you’re good to go.

And then frozen fruit lasts longer than what you’ll find in the produce section.

It’s often cheaper too.

Second step: Protein

Protein and weight loss go together like zebras and stripes.  

Here’s why…

• Protein is the most filling macronutrient: Eating it reduces hunger hormones and increases hormones that make you feel full.
• Protein increases your metabolism: Your body burns calories by digesting the food you eat (This process is called the “thermic effect of food”). Protein has the highest thermic effect, meaning you burn the most calories just from eating it. 
• Protein is critically important to building/preserving muscle mass. Muscle = greater fat loss. Plus, muscle gives your physique shape. You’ll have a toned and more defined look as opposed to a softer and pudgier look. 

Ideally, you want to get between 0,7g-1g per pound of body weight in protein daily.

HERE IS HOW TO START EATING MORE PROTEIN

In terms of protein sources, prioritize leaner cuts (i.e. high protein, lower fat content) on your weight loss grocery list.

Lean protein sources for your weight loss grocery list

• Chicken breast
• Turkey breast 
• Lean ground beef 
• Lean ground turkey 
• Steak (sirloin tip side, top round steak, eye of round steak)
• Egg whites/eggs: Instead of having 3 whole eggs for an omelet, have 1 whole egg and 2 egg whites, or something like that. It’ll save you calories while still keeping protein high.
• Shrimp
• Tuna 
• Salmon: High in omega-3 fatty acids, which are essential to your health.
• White fish (cod, tilapia, halibut) 
• Lean ground turkey
• Pork tenderloin
• Low or nonfat Greek yogurt
• Low-fat cottage cheese
• Tofu
• Tempeh
• Seitan
• Protein powder

Pre-packaged deli meat (like chicken breast, turkey breast, etc) can add some convenience to your protein game. 

You can easily add them to a wrap (I use Ole Xtreme Wellness Wraps) with some lettuce, tomato, other veggies, and a low-calorie dressing like Bolthouse Farms for a quick lunch option on the go. 

Third step: Carbs

 

Carbs get a bad rap but it’s undeserved AF. 

Remember my mini rant earlier about fruit?

The same concept applies to carbs.

You won’t automatically gain weight just from eating them.

You gain weight by eating too much in general, be it carbs, protein, fats…Literally whatever.

But back to carbs…

If you can’t picture a life without them, then guess what?

You don’t have to (**pssst pssst: keto isn’t necessary for weight loss**).  

The reality is your body loves carbs.

They’re its main energy source and they provide you with much-needed fuel to push through your strength training workouts.  

Without carbs, it’d be hard to lift heavy enough weights like you need to in order to make progress in the gym.  

Carb options for your weight loss grocery list

• Potatoes
• Sweet potatoes
• Rice 
• Quinoa
• Oats/Oatmeal
• Beans (black, kidney, pinto, etc)  
• Pasta/noodles 
• Tortillas/wraps
• Bread 

Fourth step: Fats

Something to keep in mind–

Fat contains more calories per gram (9) than protein and carbs (both contain 4 calories per gram of food).

Basically, foods higher in fat are going to be more calorie-dense (i.e. a smaller serving size will have more calories).

That said, fats are still an essential part of any well-rounded diet.

Fats for your weight loss grocery list

• Cooking oils: olive oil, avocado oil, coconut oil. 
• Nut butters: peanut butter (go PB2 powdered peanut butter if you want a lower-calorie option), almond butter, etc.
• Nuts: almonds, walnuts, macadamia nuts, etc.
• Seeds: chia seeds, flaxseeds, hemp seeds, pumpkin seeds (can add these to your yogurt or oatmeal, or put them in your shakes or smoothies). 
• Dark chocolate

Fifth step: Beverages

One of the biggest weight loss mistakes you can make is not accounting for liquid calories.

Your beverages–whether it be soda, juice, or alcohol–count too. 

So when you’re counting calories, just make sure you don’t skip over them.

Beverages for your weight loss grocery list

• Water
• Diet soda
• Some kind of low or zero-calorie water enhancer (like MiO)  
• Low-calorie coffee (such as black)
• Club soda
• Low-fat milk (i.e. almond milk, coconut milk, skim milk)

Did seeing diet soda on the list trigger you?

“But Chad, I heard diet soda is bad for you. It has artificial sweeteners!”

Chilllllll.

Unless you’re pounding back 15 cans of diet soda a day, you’re okay. 

And what’s better?

Having diet soda (which is literally 0 calories, no matter what anyone else says) to satisfy sweet cravings and help you maintain your calorie deficit?

Or…

Avoiding diet soda because of the “terrible artificial sweeteners” and having cravings that cause you to overeat and binge out regularly?

Obviously, you can never go wrong with good ol’ H2O. 

But diet soda is a significantly better alternative to the many higher-calorie drinks out there.

Step 6: “Indulgent” foods

I saved the best one for last…

We’ve gone over the core essentials of your weight loss grocery list

• Fruits and veggies
• Lean protein sources
• Carbs
• Fats.

But this is the part of your weight loss grocery list where you’ll include some of the higher-calorie foods you love to have in moderation throughout the week…

Cookies, donuts, muffins, brownies, ice cream, cake, you name it.

On your next trip to the store, grab 2-3 of those.

Me personally?

That’d be Little Debbie Honey Buns and Grippos Barbecue Chips 🤤

Grocery list for weight loss FAQs

How quickly will I lose weight on 1,200 calories a day?

Quick weight loss = unsustainable results.

Sure, cutting your calories super low might help you lose weight in the short term but what’s it going to cost you long term?

You won’t be able to maintain eating that few calories.

And if you can’t maintain your diet, you won’t maintain the results either.

Instead of chasing super quick weight loss and having such a drastic cut in calories, go with a more moderate and sustainable approach (Eat about 20% less than your maintenance calories).

Then, practice flexible eating using your weight loss grocery list so you can still enjoy your favorites while making progress. 

What foods should I eat in a calorie deficit?

 

Eating in a calorie deficit is all about sustainability.

If your nutrition doesn’t help you maintain a deficit, how can you expect to see any results? 

Use this weight loss grocery list as your guide.

But in a nutshell, here’s how to think about your calorie deficit:

Don’t eliminate any specific food or food group, and instead focus on eating with more balance. 

Balance = getting the majority of your calories from nutrient-dense whole foods like turkey breast, sweet potatoes, fruits, veggies, etc while having the flexibility to enjoy some of your favorites here and there.

What are 5 foods that burn belly fat?

Specific foods don’t just burn belly fat.

You lose fat by being in a calorie deficit and your genetics dictate where fat gets pulled from first.

What’s a 7-day weight loss meal plan I can eat?

I’m not the biggest fan of meal plans and here’s why…

Meal plans don’t teach you anything about WHY eating certain foods make weight loss easier. 

They’re also strict and inflexible.

What happens if there’s a day you can’t follow the meal plan you’ve been given exactly to a T?

Something’s going to happen at some point and if you don’t have a foundation to lean on regarding what to eat for weight loss, you’ll be stuck. 

Fortunately, you can take advantage of this weight loss grocery list and come up with your own customized meal plan.