Now, let’s get into the practical stuff.
A healthy shopping list emphasizes whole foods packed with macronutrients like protein, fiber, healthy fats, and unprocessed carbohydrates. You’ll also want to prioritize micronutrients (aka essential vitamins and minerals).
This will help you fuel your body while keeping your weight loss goals in mind.
Ready to dive in? Keep scrolling to see all the best healthy foods for weight loss, aisle by aisle.
Produce Section
This is usually the first section you’ll see when you walk into the store. It’s a great place to get started with your healthy grocery list. It’s where you’ll find all your fresh fruits, vegetables, and herbs — non-negotiable items for a nutrient-packed diet. This is a great section to get started in, because you’ll start filling up your cart before moving on to less healthy grocery aisles.
Fresh Fruits
When choosing which fruits to add to your cart, prioritize those with lots of fiber and low sugar. These can help keep you fuller longer without spiking your blood sugar.
Here are some go-to fruits to consider adding to your cart:
Berries are a great source of antioxidants. They’re also packed with fiber, which helps support weight management. Blueberries, raspberries, and strawberries are all great options and tend to be lower in sugar.
Citrus fruits are packed with vitamin C, which supports a healthy immune system. Use lemons and limes to boost flavor and tangerines to satisfy a sweet tooth.
Melons like cantaloupe and honeydew are super hydrating and have a good mix of vitamins and minerals.
Pome fruits, like apples and pears, are also packed with antioxidants and vitamin C.
Avocados contain heart-healthy fats that can help fill you up, but they tend to be high in calories, so portion control is key.
Bananas are rich in potassium and support digestive and heart health, but they have more sugar than other items on this list.
Vegetables
Fresh veggies play an important role in any diet plan. Veggies are packed with vitamins and essential nutrients. They’re also chock full of fiber and heart-healthy antioxidants. Meaning you get a ton of nutritional bang for your buck.
The best part about veggies? They tend to have fewer calories than other food groups. This means you can eat more of them and still maintain a calorie deficit. Whether you’re adding a side salad to your protein-packed dinner or making vegetables the highlight of your meals, you can’t really go wrong here.
Look for fiber-rich vegetables like:
Leafy greens (arugula, kale, romaine, collard greens)
Root vegetables (carrots, turnips, beets, radishes, jicama)
Broccoli and cauliflower
Artichokes
Brussels sprouts
Cabbage
Sweet potatoes
Squash
Bulb vegetables are another item to add to your list. These contain sulfur compounds that boost immunity and heart health. They may also help promote weight loss. Examples include:
Onions
Shallots
Scallions
Garlic
You can also pick up fresh herbs to enhance the flavor of your meals. This will help you cut down on less healthy flavor enhancers like sugar, condiments, and oils. Consider how these classics might add a little flair to your meal:
Chives
Rosemary
Thyme
Basil
Mint
Sage
Dill
Meat and Seafood Department
The meat and seafood section is usually situated in the back of the store. If you’re an omnivore, it’s where you’ll go to stock up on protein.
Protein is the most important macronutrient in any weight loss diet plan. It helps you feel full longer than other foods, which means it can help you snack less between meals. It’s also easy on blood sugar levels.
Dr. Primack recommends eating at least 100 grams of protein per day if you’re trying to lose weight. Protein, he explains, helps you maintain lean muscle mass while you’re losing weight. It also helps you build muscle, so you get more out of your strength-training workouts.
He tells patients to look for lean sources of protein to avoid the excess fat and calories that come with fattier cuts.
Lean proteins to add to your shopping list include:
Looking for more personalized protein recommendations? Check out the Hers Protein Calculator to find out how much you should eat per day and per meal.
Refrigerated Foods
The refrigerated section is where you’ll find dairy items, plant-based products, and protein-rich foods like eggs.
Eggs are an excellent source of protein. Remember, eggs aren’t limited to breakfast. Make your own hard-boiled eggs or egg bites to eat as snacks during the day, or buy prepared versions if you’re looking for convenience. Of course, eggs should be consumed in moderation, especially if you’re watching your cholesterol.
Look for:
Eggs
Egg whites
Vegan egg substitutes
Egg bites
Hard-boiled eggs
In the dairy section, you’ll find a variety of products that can help up your protein intake. Look for reduced-fat dairy products that will help keep your calorie intake down. But watch out for products, like flavored yogurts, that contain added sugars and carbs.
Look for products like:
And while lean meats are good sources of protein, plant-based options can help you meet your protein needs, too.
For plant-based alternatives, look for:
Nut milk, like almond milk, oat milk, and coconut milk. Opt for unsweetened options to avoid added sugar and extra calories.
Tofu, a soy-based protein source that’s low-calorie and versatile.
Tempeh, which is also soy-based but slightly higher in calories than tofu.
Hummus, a chickpea-based spread that contains both fiber and protein.
Grains and Dry Goods
You’ll find these aisles after you leave the produce section. It’s where you can find items like whole grains, nuts, seeds, and legumes.
Many of these foods are loaded with protein and fiber, which can help keep you full longer. But keep in mind that some of these foods, especially nuts and seeds, are high in fat in calories, which means portion control is essential.
Whole Grains
Whole grains are what’s known as complex carbs — carbohydrates that take longer to digest and provide more sustained energy. They tend to be higher in fiber than simple carbs like white bread and pasta. They’re are also lower on the glycemic index, which means they’re more blood sugar friendly than other carbs.
Consider:
Quinoa
Brown rice
Whole-wheat cereals
Low-sugar granola
Farro
Barley
Whole grain flour
Whole grain breadcrumbs
Nuts and seeds make great additions to smoothies, salads, and even soups. They can also make great snacks, but be careful if you’re prone to overeating. While nuts and seeds contain protein and healthy fats, they also have a lot of calories.
If you’re watching your blood pressure, opt for unsalted versions.
Fan favorites include:
Walnuts
Cashews
Pistachios
Peanuts
Almonds
Pine nuts
Pumpkin seeds (pepitas)
Chia seeds
Sunflower seeds
Dry lentils
Pantry Staples
The pantry staples are typically located in a store’s center aisles. They’re often grouped together in sections like canned goods, oil and vinegar, and snacks.
Many of the items in this aisle — like canned beans, nut butter, and olive oil — can be great sources of healthy fats and protein.
Just be sure to scan the serving size info on the nutrition labels, as some of these items can be high in calories.
Look for pantry staples like:
Salad Dressing. Look for light options containing heart-healthy oils, and watch out for added sugars.
Vinegar. Make your own salad dressing with balsamic, red wine, white wine, or apple cider vinegar.
Oil. To support weight management and heart health, skip the butter and choose nontropical vegetable oils like olive oil, canola oil, avocado oil, or grapeseed oil.
Canned beans. These are affordable and super easy to add to a variety of meals. For a great source of fiber and protein, consider canned black beans, kidney beans, pinto beans, or chickpeas.
Nut butter. An excellent protein-rich snack, almond butter and peanut butter are two great options with similar nutrient profiles. Look for minimally-proccesed options without added sugars. If you’re looking for a nut-free option, check out sunflower seed butter.
Cooking supplies: Protein powder, cacao nibs, almond flour, whole grain flour, applesauce, and alternative sweeteners may make good substitutes for traditional staples.
Don’t forget to stock your kitchen with seasonings and spices to enhance flavor without extra calories or sugar. This is where the magic happens for your taste buds — the spice of life, if you will.
Some common spices used to spruce up recipes:
Cinnamon
Cumin
Coriander
Red chilli flakes
Garlic, ginger, and onion powders
Paprika
Rainbow, black, or pink peppercorns
Fennel seeds
Bay leaves
Some spices have functional benefits, such as anti-inflammatory or antioxidant properties. For example, cinnamon has been linked with blood sugar management. But most recipes use them in such small amounts that their impact is minimal.
Frozen Foods
Last but not least, you can also find some goodies in the frozen foods aisle.
Usually located in the back or near the refrigerated section, this is where you’ll pick up nutritious essentials that won’t spoil as quickly (which can save you time and money).
Frozen fruits and veggies are more or less nutritionially equivalent to fresh produce. Because they’re frozen at peak-ripeness, they maintain most of their nutrients, vitamins, and fiber.
Use frozen fruit to make delicious smoothies or defrost them to add to yogurt or granola. Use frozen veggies in your favorite recipes or steam them in the microwave.
Look out for:
Obesity
Diabetes
Fatty Liver Disease
Cardiovascular Disease
Hypertension
Insulin Resistance