Your Weight Loss Grocery List (Dietitian Approved)

When you step into the grocery store, you're met with a plethora of options—some geared towards weight loss, others focused on flavor over nutrition. While all foods can be part of a weight loss plan in moderation, certain choices can help make your journey more successful. With so many items to choose from, it can be overwhelming to navigate through the aisles.

Weight loss can have a positive impact on various aspects of your health, and opting for nutrient-dense foods while limiting empty calories is a good place to start. Contrary to popular belief, eating for weight loss doesn't have to involve complex meals with a long list of ingredients. Many packaged foods can support your goals and can be paired with fresh ingredients to create well-balanced meals and snacks.

If you find it challenging to navigate the grocery store to find foods that align with your weight loss objectives, you're in the right place. Keep reading to discover how to craft a dietitian-approved shopping list for weight loss.

How to Build a Weight Loss Grocery List

When selecting groceries that support your weight loss goals, here are some key factors to consider:

• Shop the Perimeter: The outer edges of the store typically feature less processed foods like fruits, vegetables, protein, and dairy products. While you may not find everything you need in these sections, they should form the foundation of your shopping list.


• Choose Items with Fewer Ingredients: In the center aisles, opt for whole grains, beans, nuts, and nut butter—foods that have undergone minimal processing and have few added ingredients.


• Focus on Protein and Fiber: Foods rich in protein and fiber can enhance satiety and keep you feeling full throughout the day. Nutrient-dense options like fruits, vegetables, proteins, and whole grains are packed with fiber, protein, and essential nutrients. By limiting foods high in added sugar and saturated fat, particularly processed foods containing either or both, you can reduce empty calories in your diet and support your weight loss efforts.

Keep reading for our ultimate weight loss grocery list, and for more recommendations, don't miss The 30 Best Foods for Weight Loss.

Fresh Produce

Fruits and vegetables are known for their fiber, vitamin, and mineral content. Fiber, in particular, is crucial for weight loss. Research suggests that soluble fiber in your diet may help reduce visceral fat, which is the more dangerous fat around your abdomen. Including a variety of fresh fruits and vegetables in your diet ensures a diverse range of nutrients. The following list includes produce with high fiber content:

• Berries


• Pears


• Pomegranate seeds


• Kiwi


• Passionfruit


• Guava


• Apples


• Mango


• Avocado


• Spinach


• Sweet potato


• Cruciferous vegetables


• Carrots


• Hummus

Lean Proteins

Protein is another essential nutrient that can enhance satiety and boost calorie burning during digestion. Including a variety of lean proteins in your diet can support weight loss. Opt for options low in saturated fat and incorporate different sources to diversify your nutrient intake.

• Fish (salmon and tuna are rich in Omega-3 fats)


• Shrimp


• Chicken (choose white meat and skinless options)


• Ground turkey


• Lean ground beef (at least 90% lean)


• Lean cuts of beef (top sirloin, roasts, tenderloin)


• Lean cuts of pork (tenderloin, chops)


• Eggs and liquid egg whites


• Tofu


• Deli meat (nitrate-free)


• Rotisserie chicken

Whole Grains

Whole grains can be found in the center aisles of the store. It's important to choose wisely as there are both healthy and sugar-laden options available. Opt for whole grains with high fiber and protein content and minimal added sugar.

Healthy Fats

Healthy fats, including nuts, seeds, and oils, play a vital role in your diet. These unsaturated fats can be satiating and offer various health benefits, such as supporting heart health and providing antioxidants.

• Nuts


• Seeds (chia, flax, hemp)


• Nut and seed butters


• Olive and Avocado oils


• Canned sardines and anchovies


• Tahini


• Healthy salad dressings

Dairy & Dairy Alternatives

Dairy products are a good source of calcium and vitamin D, but be cautious of added sugars in flavored options. Look for low-sugar dairy choices to support your weight loss goals.

Frozen Foods

The frozen food section offers convenient meal and snack options. Opt for healthier choices like fruits, vegetables, and lean proteins, and watch out for high-sugar treats.

• Fruit (no added sugar)


• Vegetables


• Unbreaded, non-fried chicken


• Edamame


• Healthier frozen desserts

Weight Loss Meal & Snack Ideas

Breakfast

• Greek yogurt with berries and nuts


• Scrambled eggs with spinach and avocado toast


• Smoothie with frozen fruit, spinach, Greek yogurt, chia seeds


• Avocado toast with hemp seeds and tomato


• Oatmeal with berries and nut butter

Lunch

• Large salad with rotisserie chicken, chickpeas, and dressing


• Half sandwich with cheese, deli turkey, and fresh fruit


• Crackers with cheese, ham, and raw veggies with hummus


• Pasta salad with bean-based noodles, tomatoes, and zucchini


• Shrimp cocktail with avocado-dipped crackers

Dinner

• Turkey burger on whole grain bun with roasted broccoli


• Bean-based spaghetti with salad


• Taco lettuce wraps with avocado and black beans


• Chicken stir fry over brown rice


• Quinoa salad with chickpeas, tomatoes, cucumber, and avocado

Snacks

• Air-popped popcorn with string cheese


• Raw veggies with hummus


• Cottage cheese with pear


• Apple with nut butter


• Hard-boiled egg with kiwi

Melissa Rifkin, MS, RDN, CDN