The Ultimate Grocery List for Weight Loss

When it comes to reaching your fitness and weight loss goals, having the right healthy foods in your shopping cart is key. After all, if your pantry is full of processed sweets and snacks, those are probably what you’ll reach for when hunger sets in. That’s why a curated grocery list for weight loss can be so crucial.

But knowing exactly what to buy at the store can be a little overwhelming, especially if you’re unsure what qualifies as “healthy.”

That’s where we come in! We’re compiling a comprehensive healthy shopping list and guide full of helpful tips to make your weight loss journey feel a lot more manageable (and a lot less stressful).

You’ll be navigating the store like a pro in no time.

One of the best ways to make grocery shopping feel like a breeze? The secret ingredient, if you will, is in the prep work — a little effort before you hit the store will help you stay on track with your weight loss goals and make shopping easier. 

So, before we dive into our grocery list of foods to eat when trying to lose weight, here are some simple tips to get you ready.

1. Think About Meal-Planning

Take a few minutes to map out your meals for the week ahead. Whether you’re balancing a busy work schedule, have social plans on the calendar, or have plenty of time to cook, knowing exactly what you need for each meal will help you stay organized and focused — no matter how hectic life gets.

Plus, the more you prepare, the easier it’ll be to stick to your healthy eating goals, even when you’re on the go — future you will be grateful. Once you’ve figured out the meals you want to make, creating a shopping list based on what you need is no problem.

Need more tips for how to turn meal-planning into a habit? Check out our guide to meal-prepping for all the details.

2. Scan Your Kitchen First

Take a quick inventory of what’s already in your pantry and fridge so you don’t double-up on anything, especially perishables. This can help you avoid waste, stick to your budget, and have a clear sense of what you still need.

Don’t forget to check expiration dates while you’re at it! There’s nothing worse than realizing that bag of kale from five days ago went bad after you make your weekly market run.

3. Go at the Right Time

The jury’s still out on whether grocery shopping while hungry can lead to more impulse buys and make it harder to stick to healthy choices. But if you notice yourself doing this, it might be worth picking a different time to shop.

Another reason to choose a good time to go grocery shopping? Avoiding crowds and sold-out favorites. If you know your store gets crowded or runs low on fresh produce at certain times, plan around that to make your shopping trip smoother and stress-free.

4. Understand the Basics

Now, let’s get into the practical stuff. Knowing which ingredients will fuel your body can help you create a grocery list that aligns with your weight loss goals.

Focus on these categories for a balanced, weight-loss-friendly shopping haul:

• High-protein foods. Protein is a must for maintaining muscle while losing weight. Experts recommend at least 46 grams per day for women, but aiming for around 100 grams can be even more beneficial. The more muscle you have, the more calories you burn — even while you’re just resting. Lean meats are great, but don’t forget about plant-based options to meet your protein needs.

• Fresh and frozen produce. Stock up on fruits and vegetables. They’re packed with nutrients and fiber to keep you full and satisfied, and many tend to be lower in calories.

• Minimally processed ingredients. Opt for items like natural nut butter, whole grains, legumes, and dairy products without added sugars or unhealthy fats. These are loaded with protein and fiber, giving you long-lasting energy and keeping you full. This helps you stay on track with portion control and prevents overeating.

Spices, seasonings, herbs, and condiments. Look for seasonings and condiments with minimal additives and preservatives. These will add flavor to your meals without extra calories, sodium, or sugar — so your meals stay exciting and delicious.

As you’ll see, our list of healthy foods to buy emphasizes whole foods that are prime sources of macronutrients like protein, fiber, healthy fats, and unprocessed carbohydrates, as well as 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 section of the supermarket is usually the first you’ll see when you walk into the store. It’s where you’ll find all your fresh fruits, vegetables, and herbs — non-negotiable items for a nutrient-packed diet. They also support hydration.

Fresh Fruits

What you find in your grocery store’s produce section may depend on the season and region. But here are some go-to fruits to consider adding to your cart:

• Berries: blueberries, raspberries, strawberries

• Citrus: lemons, limes, grapefruit, oranges, tangerines

• Melons: cantaloupe, watermelon, honeydew

• Pome fruits: apples, pears

• Stone fruits: mangoes, peaches, plums

• Tropical fruits: passionfruit, pineapple

• Other fruits: bananas, kiwi, grapes, avocado

Vegetables

Some you’ll find in the produce section include:

• Leafy greens: arugula, kale, cabbage, romaine, collard greens, Swiss chard

• Root vegetables: carrots, turnips, beets, radishes, jicama

• Flower veggies: broccoli, cauliflower, artichokes

• Nightshades: eggplant, bell peppers, hot peppers, tomatoes

• Bulb veggies: onions, shallots, scallions, garlic

• Starchy veggies: sweet potatoes, corn, squash, peas

• Other veggies: Brussels sprouts, cucumbers, asparagus

You can also pick up fresh herbs like:

• Chives

• Rosemary

• Thyme

• Oregano

• Terragon

• Basil

• Mint

• Sage

• Dill

• Lemongrass

Refrigerated Foods

This section is usually on the perimeter or in the chilled aisles of the store. It’s where you’ll find dairy items, plant-based products, and protein-rich foods that keep your gut healthy and need to be refrigerated.

Stock up on low-fat dairy products, including:

• Greek yogurt

• Cottage cheese

• Eggs

• Milk

For plant-based alternatives, look for:

• Nut-based milk (almond milk, oat milk, or coconut milk, for example)

• Coconut yogurt

• Tofu

• Tempeh

• Hummus

Meat and Seafood Department

It can vary, but this section is usually situated in the back of the store, right by the refrigerated or frozen foods. It’s where you can find fresh meat and seafood options to load up on lean proteins.

Choose lean proteins like:

• Chicken

• Turkey

• Lean cuts of beef

• Pork loin

• Shellfish

• Salmon

• White fish (like cod, halibut, sea bass, and sole)

• Tuna

Minimally Processed Sections

You’ll find these aisles after you leave the produce section, usually within the grains or dry-goods sections. It’s where you can find items like whole grains, nuts, seeds, and legumes.

Whole Grains

Look for complex carbs like:

• Quinoa

• Brown rice

• Whole-wheat cereals

• Low-sugar granola

• Farro

• Barley

Other things you can grab in these sections:

• Roasted and shelled nuts like cashews, pistachios, peanuts, almonds, and pine nuts

• Seeds like hemp seed hearts and chia seeds

• Dry lentils

Shelf-Stable Foods

These pantry staples are typically located in a store’s center aisles. They’re often grouped together in sections like canned goods, oils, vinegar, and dry snacks.

This is where you’ll find pantry staples like:

• Vinegar: balsamic, red wine, white wine, apple cider

• Oil: olive oil, avocado oil, sesame oil, grapeseed oil

• Canned legumes: black beans, kidney beans, white beans, chickpeas

• Seed and nut butter: almond butter, peanut butter, sunflower butter

• Other canned goods: canned fish, capers, pickles

• Snack supplies: Protein powder, cacao nibs, brown rice cakes

Don’t forget to stock your kitchen with seasonings and spices to enhance flavor without extra calories. 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:

• Cumin

• Coriander

• Red chilli flakes

• Garlic, ginger, and onion powders

• Paprika

• Rainbow, black, or pink peppercorns

• Star anise

• Cardamom and cinnamon

• Saffron

• Flakey sea salt

• Fennel seeds

• Bay leaves

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’ll last longer since they’re frozen (which could also save you time and money).

Look out for:

• Frozen fruits (great for things like smoothies)

• Frozen veggies

• Frozen Greek yogurt

While it can vary depending on the layout of your grocery store, the snack, baking, and sometimes the frozen food aisles tend to be the hotspots for less-than-healthy options.

Knowing how to read a nutrition label can make navigating the supermarket much easier. A simple rule of thumb? Scan for items that are:

• Heavily processed

• Packed with preservatives

• Loaded with added sugars or saturated fats

These foods can be tempting, but they can impact your overall health and lead to weight gain and obesity over time.

Maybe you’re looking for inspiration before you hit the store or need thought-starters now that your shopping cart is full. In any case, here are some delicious and nutritious meal ideas to help you use your fresh ingredients wisely.

Breakfast

• Egg bites

• Scrambled eggs with sautéed vegetables and whole-wheat toast

• Greek yogurt topped with fresh fruit and whole-grain granola or cereal

• Protein-packed smoothie with greens, fruits, and seeds

• Overnight oats with chia seeds and almond milk

Lunch

• Fresh salad with lean protein like grilled chicken or tofu

• Grain bowl with quinoa, veggies, and a drizzle of olive oil

• Whole-wheat wrap with lean protein, veggies, and a spread of hummus

• Meal-replacement shake

• Vegetable-packed soup or stew with beans or lentils

Snack

• Protein-packed brookies (a healthier cookie-brownie hybrid)

• Brown rice crackers with avocado or nut butter and a side of fruit

• Fresh raw veggies with a side of hummus or avocado

• A handful of mixed nuts with dried fruit

• Healthy protein bar

Dinner

• Oven-roasted or sautéed vegetables as a side dish and grilled lean protein like chicken, salmon, or tempeh

• Whole-grain sides like quinoa, brown rice, or farro

• Protein-packed salads with greens, beans, and a light vinaigrette

• Grain bowls with roasted vegetables and lean protein

• Lettuce wraps with lean ground turkey, chicken, or tofu

• Hearty soups and stews packed with lentils, beans, and leafy greens

• Bun-free burgers with lean beef or turkey, topped with veggies

Treats

• Frozen Greek yogurt bark with berries and a drizzle of honey

• Low-calorie Greek yogurt or soy-based “ice cream” bars for a quick treat

• High-quality dark chocolate paired with fresh fruit

• Frozen banana slices dipped in nut butter or sprinkled with cacao nibs

Stocking up on healthy groceries and focusing on nutrition is key to weight management. That said, here are other critical lifestyle habits that can help support your healthy eating efforts:

• Exercising regularly. Research shows that combining both cardio and strength training is often more effective for weight loss than relying on just one type of exercise. Aim for a balanced routine incorporating aerobic exercises and muscle-building workouts to maximize results.

• Drinking plenty of water. Staying hydrated is essential for weight loss, as drinking water can help you feel fuller and reduce the urge to snack. Plus, replacing sugary sodas, fruit juices, and alcoholic beverages (which are high in empty calories) with water can make a big difference in your overall calorie intake. If you’re not a fan of plain flat water, add some flavored sparkling water to your shopping list.

• Getting enough sleep. Sleep plays a vital role in maintaining a healthy weight. Aim for seven to nine hours of restful shut-eye each night, as insufficient sleep can disrupt metabolism and increase cravings for unhealthy foods.

For some people, lifestyle changes alone might not be enough.

If you’ve struggled with weight loss despite your best efforts with diet and exercise, weight loss medications like GLP-1s (glucagon-like peptide-1 receptor agonists) may be worth exploring. These can be especially helpful if you have a medical condition that makes weight loss more challenging.

If you’re curious about this option, consider connecting with a healthcare provider through Hers.

Reaching your fitness and weight loss goals starts with stocking up on the right foods. A well-planned grocery list can give you the nutrients and energy you need to stay on track throughout the week.

Here are a few key tips to keep in mind when compiling a grocery list for weight loss:

• Pre-shop preparation. Meal-plan beforehand, take stock of what you already have, and avoid shopping while hungry to make better decisions at the grocery store.

• Focus on nutrient-dense foods. Choose high-protein items, fresh fruits, vegetables, whole grains, and minimally processed ingredients to fuel your body and stay satisfied.

• Stay mindful while you shop. Stick to your list, avoid impulse buys, and choose foods that align with your weight loss goals.

• Consider other lifestyle changes. While shopping smart is important, don’t forget to consider other key lifestyle habits that support weight loss, like exercising, staying hydrated, and prioritizing sleep.

With this guide in hand, you’re equipped to shop efficiently, eat healthily, and support your weight loss journey in a balanced, sustainable way. If you need personalized guidance, consider reaching out to a registered dietitian nutritionist.

Everyone’s weight loss journey looks different. If you’d like more weight loss support, you can chat about your options with a healthcare provider through Hers today.