Having a well-planned and thought out weight loss grocery list is a great way to help you know you’re choosing the right foods to stick to a healthy plan. At the same time, it can also help you to save a lot of money and waste and avoids filling your home with too many tempting foods that would steer you off course.
What to Add to Your Weight Loss Grocery List?
Ideally, you should have a meal plan that plots out each meal – and the ingredients you need – for every day between trips to the grocery store. If you go every two or three days, it shouldn’t take you more than a few minutes to plan this out and check your pantry stock of those ingredients so you can add to what you need to your weight loss grocery list. If you go once per week or less frequently, you’ll have a bigger project on your hands, but one that is still quite achievable.
Once you create your list, organize it by aisle or at least by department. That will help you to avoid missing something and having to go back over the store a second or third time. The less you have to travel in a supermarket, the fewer the opportunities to impulse shop.
Here are some tips to buy the most nutritious foods from each section of your weight loss grocery list.
Produce
Fresh fruits and veggies should make up the bulk of what you buy as it should comprise half of every plate at each meal.
Bakery
- Look for whole grain breads or tortillas and be sure to check the calorie load per serving.
- Avoid baked treats such as muffins, cookies, cakes and other traps you spot along the way.
Butcher, Deli, and Fish Counter
- Opt for lean proteins such as poultry.
- Avoid fatty cuts and high-fat ground meats.
- Look for cold water fatty fish such as salmon, trout and mackerel.
- If you must choose deli meats, opt for low-sodium options.
Rice and Pasta
- Brown rice and whole grain pasta are always top options.
- Avoid white rice and white pasta with their high calorie and low nutrition density
Sauces, Dressings, Condiments and Oils on a Weight Loss Grocery List
- Look for healthy oils such as extra virgin olive oil and canola oil
- Pay attention to the sugar and caramel color in tomato sauce and BBQ sauce. The less the better.
- Look for great low-cal ways to boost flavor such as mustard and hot pepper sauce.
- Be selective about salsa you choose, aiming for low sodium and low added sugar.
Cereals
- Whole grain or multigrain cereals with low added sugars and low sodium are best.
- Steal cut or plain instant oatmeal are ideal (add berries if you want sweetness).
- Be wary of granola bars that are generally as high in sugar as candy bars.
Canned Goods
- Canned foods are notoriously high in salt. Look for low-sodium or no-salt-added varieties and fish packed in water.
Frozen Foods
- Frozen fruits and vegetables can be just as nutritious as their fresh counterparts. These offer a great way to make sure you always have fruits and veggies in the house and are often more affordable, too.
- Skip frozen meals as much as possible as they’re loaded with empty calories, salt, unhealthy fat, sugars and other nutrition busters that will take you off track for your weight loss grocery list
