A Dietitian’s Ultimate Grocery List for Weight Loss

Best Lean Proteins to Add to Your Grocery List for Weight Loss

If there’s one nutrient you’ll want to prioritize for weight loss, it’s protein. Protein helps protect your muscles while you’re cutting calories [1]. This is important because maintaining healthy muscle tissue supports an active metabolism since muscle burns more calories than fat, even at rest. According to research, this metabolic effect makes it easier to keep the weight off long-term [2].

Protein also offers short-term benefits because it digests slowly and requires more energy to break down [3]. That means it can help combat hunger while slightly boosting your daily calorie burn.

But how much protein do you need? Research suggests the ideal amount is 1.2 to 1.5 grams of protein per kilogram of body weight, or around 25 to 30 percent of your daily calories [4]. An easy way to hit these targets is to include 20 to 30 grams of protein at each meal and five to 15 grams at snacks.

A mix of animal and plant-based proteins is best. Just focus on lean options to keep your calorie intake in check.

Top protein picks:

• Chickpeas

• Chicken breast (rotisserie chicken with skin removed is a no-prep required option)

• Edamame

• Eggs and egg whites

• Fish (seasoned tuna packets, canned salmon, and sardines are budget-friendly options)

• Lean red meat (sirloin, 90% lean ground beef)

• Lentils

• Low-fat cottage cheese

• Low-sodium beef/turkey jerky

• Non-fat Greek yogurt

• Pork (chop or loin)

• Protein bars, powders, and shakes (choose minimal added sugar)

• Reduced-fat cheese

• Shrimp

• Tofu

• Turkey

Best Complex Carbohydrates for Weight Loss

Carbs often get a bad rap for weight loss, but they’re actually your body’s primary source of energy. What matters is the types of carbs you choose [5].

Refined carbs (like sweetened cereals, white bread, and snack foods) digest quickly and raise blood sugar and insulin levels, which some research shows triggers cravings and fat storage.

Complex carbohydrates, on the other hand, are digested more slowly. They’re rich in fiber, vitamins, and minerals, helping keep blood sugar stable, control hunger, and sustain energy throughout the day.

When reading labels, choose carbohydrates with at least three grams of fiber per serving and minimal added sugar (less than 10 grams of added sugar per serving is a good rule of thumb).

Top complex carb picks:

• Barley

• Brown rice

• Corn

• Low-sugar granola

• Oats (steel-cut or old-fashioned)

• Peas

• Plantains

• Popcorn (plain or lightly salted)

• Quinoa

• Sweet potatoes and white potatoes

• Whole-grain or rye bread (look for 100% whole grain)

• Whole-wheat pasta

Healthy Fats That Support Weight Loss

Although fats are higher in calories, they can actually support weight loss. Healthy fats help your body absorb nutrients, support hormone balance, and make meals more satisfying, which makes it easier to stick with your plan [6,7]. 

This doesn’t mean you should add more fat to your diet. To get these benefits, aim to replace saturated fats (like butter, processed meats, and fried food) in your diet with unsaturated fats from oils, fish, and plant foods. 

Top healthy fat picks:

• Avocados

• Olives

• Olive oil, canola oil, avocado oil

• Fatty fish (salmon, sardines, mackerel)

• Nuts (almonds, walnuts, cashews)

• Nut butter (natural, no added sugar or oils)

• Seeds (chia, flax, pumpkin, sunflower)

Best Vegetables to Add to Your Grocery List for Weight Loss

No grocery list for weight loss is complete without plenty of veggies. They’re low in calories but high in fiber, vitamins, and minerals, making them a great way to fill up without overdoing it. 

Plus, research shows that eating more fiber and veggies helps improve metabolic health and reduce the risk of chronic disease [8,9].

Aim for at least five cups of vegetables daily. How can you achieve this? Fill half your plate with veggies at lunch and dinner before adding other foods. 

Fresh, frozen, and canned veggies all count, but look for options without added salt or sauces. Vary your cooking methods, like roasting, steaming, or sautéing, to keep things interesting. And don’t forget, you can sneak them into smoothies, soups, or stir-fries too.

Top vegetable picks:

• Arugula

• Asparagus

• Beets

• Bell Peppers

• Broccoli

• Brussels sprouts

• Cabbage

• Carrots

• Cauliflower

• Eggplant

• Green beans

• Kale

• Mushrooms

• Onions

• Spinach

• Squash

• Romaine

• Zucchini

Fruits That Support Weight Loss Goals

Fruit can satisfy sweet cravings while delivering fiber, antioxidants, and hydration. Aim for around two servings per day [10].

Whether you choose fresh, frozen, or canned, all are nutritious. However, keep an eye out for added sugar. Look for canned and frozen fruit packed in water or 100% juice rather than syrup. Keep fruit juice to no more than four ounces daily, and stick to 100% fruit juice when you have it.

You can also substitute fruit for common desserts or snacks. Try blending a frozen banana with peanut butter and topping with dark chocolate chips as an alternative to ice cream. Portable options like apples, oranges, and pears also make a great snack on the go. 

Top fruit picks:

• Apples

• Berries (blueberries, raspberries, strawberries, blackberries)

• Cherries

• Grapefruit

• Kiwi

• Melon (cantaloupe, watermelon)

• Oranges

• Papaya

• Pears

• Plums

• Pomegranate arils

Easy Meal Ideas for Weight Loss

Ready to turn your grocery list into delicious meals that support your goals? Try these simple, satisfying ideas:

Breakfast

• Greek yogurt parfait with berries, chia seeds, and almonds

• Scrambled eggs with spinach and whole-grain toast

• Steel-cut oats topped with apple slices, flaxseed, and cinnamon

• Smoothie with protein powder, almond milk, frozen berries, and peanut butter

• Hard-boiled eggs with fruit and nuts

Lunch

• Grilled chicken salad with greens, avocado, and vinaigrette

• Turkey and veggie wrap with whole-grain tortilla

• Lentil soup with roasted vegetables

• Quinoa bowl with black beans, sweet potatoes, and salsa

• Tuna fish salad made with avocado, lettuce, and tomato on whole-grain bread

• Baked potato with chicken, salsa, light cheese, and a dollop of Greek yogurt

Dinner

• Salmon with steamed broccoli and sweet potato

• Stir-fried tofu with mixed vegetables and barley

• Turkey burger with roasted Brussels sprouts and side salad

• Chicken and vegetable sheet pan baked in the oven with olive oil and herbs

• Grilled steak kabobs with pepper, onions, and pineapple

Dessert

• Frozen grapes 

• Smoothie bowls (blend frozen berries with frozen banana and add your favorite toppings) 

• Dark chocolate squares with almonds

• Sliced apple with cinnamon and peanut butter

Snacks

• Edamame with sea salt

• Cottage cheese with peaches

• Hard-boiled eggs with cherry tomatoes

• Hummus with carrot and cucumber sticks

• Popcorn with peanuts 

• Low-sodium turkey jerky with a light cheese stick

Smart Shopping Tips for Weight Loss

Now that you know what to buy, these shopping tips will help you navigate the store and avoid common pitfalls.

• Check your kitchen first. Plan meals around what you already have.

• Keep meal planning simple. One or two breakfast and lunch options and four or five dinners are plenty.

• Make a list before you shop and stick to it.

• Don’t shop hungry to avoid impulse buys.

• Start shopping at the perimeter of the store to prioritize fresh foods.

• Check ingredient labels for whole ingredients and minimal added sugars.

• Consider grocery pickup or delivery if it helps you stay focused.

• Prep food when you get home. Wash veggies, batch-cook grains, boil eggs, and set yourself up for success.

Lifestyle Tips for Lasting Weight Loss

Remember, improving your health takes time. Real change comes from small, consistent changes. Each healthy habit you create can boost your energy, confidence, and overall well-being.

• Start with a few new habits and build gradually.

• Don’t get discouraged by setbacks. Every adjustment is part of the process.

• Experiment and find what works best for you.

• Lean on support systems, whether that’s friends, family, or professional guidance.

For extra support, Tonum’s Motus supplement complements a healthy lifestyle to help improve weight and fat loss results. It features ingredients like siliphos, nicotinamide, and berberine, which research shows may support metabolic health and healthy blood sugar levels. In fact, in one study in animal models, Motus produced 25% more fat loss in treated groups versus untreated groups, with no loss of lean muscle mass.  

Takeaways

You can reach your weight loss goals with the right tools and small, steady steps. Start by stocking your kitchen with nourishing foods like lean proteins, fiber-rich carbs, healthy fats, and plenty of fruits and veggies. Meal planning, a simple grocery list, and a little prep when you get home can make it much easier to stay on track.

Progress comes from consistent, doable changes. Every healthy choice adds up, even if it doesn’t feel like it right away. And you don’t have to do it alone. Tools like Tonum’s Motus supplement can naturally give you an extra boost, and leaning on friends, family, or a health care professional can help you stay motivated.

References:

1. https://doi.org/10.1016/j.clnesp.2024.06.030

2. https://doi.org/10.1519/jsc.0000000000003991

3. https://pubmed.ncbi.nlm.nih.gov/31021710/

4. https://doi.org/10.3945/ajcn.114.084038

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9505863/

6. https://doi.org/10.1016/j.tifs.2021.05.025

7. https://www.nejm.org/doi/full/10.1056/NEJMoa1800389

8. https://doi.org/10.1093/jn/nxz117

9. https://doi.org/10.1161/circulationaha.120.048996

10. https://www.dietaryguidelines.gov/