From fresh meat and fish to dairy, pantry items and vegetables, there is so much at the grocery store it can sometimes be overwhelming. Having a plan and a list when heading into the store can keep you on track and elimination the temptation to grab things you don’t need. I have come up with a healthy grocery list and will take you around the grocery store, section by section to ensure that you get only the highest quality foods that will keep you healthy and assist weight loss year round.
Here Is My Healthy Grocery List Consisting of Weight Loss Foods
- Ezekiel bread/gluten-free bread: It’s unusual to look for bread in the frozen section, but these variations simply don’t last in room temperature. Sprouted grain bread full of vitamins, minerals, fibre and protein – choose the original one in the Orange package or low sodium version.
- Frozen vegetables: flash frozen at the peak of ripeness, offering all the nutrition of fresh without the prep work or week long expiration date.
- Unprocessed meats: some healthy grocery stores, like The Healthy Butcher, put their meats in the freezer if not purchased within a specific time frame from the butcher counter.
- This section is a cornerstone of any healthy grocery list. Choose from a wide variety of fresh vegetables, there are no limitations here, get as much as you wish! And don’t forget about sweet potatoes and regular potatoes offering resistant starch to prevent blood sugar crashes.
- Large free-run eggs by the dozen. By the way, brown and white eggs have the same nutrition value – there is no difference. Trying something new with the quail eggs, if available. Free run egg whites are also a great choice, if you are looking for a high protein, low fat protein source great for omelets and scrambles.
- No-fat & low fat yogurt. Greek yogurt is very rich in protein and high in probiotics, which assist digestion. Another alternative is the Icelandic yogurt, which has an even higher amount of protein!
- Low fat cottage cheese is another way to get quality protein in to stave off hunger, without raising your blood sugar levels. Mix in half a tablespoon of protein powder in half a cup of cottage cheese for a delicious meal!
- Bio-K: 50 Billion live bacteria, helps in the regulation of intestinal functions. We generally lack probiotics in our diets and including this on your healthy grocery list will boost your health significantly.
- Hard cheese is rich in calcium. Make sure you read the ingredients, because some companies use “modified milk ingredients” instead of real milk. Make sure what you buy is real cheese.
- Homemade or natural deli meats: convenient protein source on the go, made without additives and preservatives you cannot pronounce. Sometimes these foods are not available in the regular grocery stores, so you may need to visit your local butcher. Choose lean options such as chicken, turkey, roast beef.
- Guacamole: traditional full flavour dip or spread, great when you don’t have time to make your own. Works well as a serving of healthy fat.
- Kimchi: traditional fermented cabbage condiment adding probiotics and umami flavour to your meal. Low in fat and calories but full of flavour!
- Sauerkraut: another great way to add probiotics to your diet. Delicious dish, which is slowly fermented with green cabbage and garlicky flavour.
- Salsa: fresh ingredients make for a flavour punch that can be added to salads, sauces, meats, egg or whatever you want!
Section: Butcher Counter
- Variety of fish, cut to whatever size fillets desired: my choice include tilapia, trout, halibut, whitefish, pickerel, salmon in moderation (higher in good fats so make sure you compensate elsewhere in diet).
- Shellfish: mussels, oysters – if available lobster and crab are lean options.
- Beef: 100% grassfed is best, choose lean options like top round, sirloin tip, eye of round, extra lean ground beef.
- Poultry: chicken and turkey breasts from free range chickens; thighs without skin are an option but slightly higher in fat.
- Pork: trimmed pork chops, tenderloin, top loin trimmed.
- Wild game meat: deer, venison, bison, and rabbit are all lean sources of protein to try.
- In house made jerky: free of artificial additives, these make a great high protein snack option on the go.
- Protein powder: heads towards pure, clean whey without additives or sweeteners. Plant-based protein is a great choice for those who cannot tolerate dairy/whey protein.
- Fair trade & organic coffee to give you a caffeine boost. Coffee is also very rich in vitamins and minerals!
- Loose leaf tea is also rich in antioxidants and is lower in caffeine.
- Unsweetened almond milk can be added to your coffees, protein shakes and smoothies. Make sure to buy the one that has 30 calories.
- Sparkling water is fantastic, when you crave pop.
- Unsweetened cocoa powder: nix that chocolate craving and get a boost of antioxidants by adding pure cocoa powder to smoothies, oatmeal, baked goods, pancakes…you name it!
- Bragg’s liquid aminos: soya sauce flavour without all the sodium and additives.
- Coconut aminos: perfect option for those who love soya sauce umami but cannot tolerate soy.
- Curry paste: use as a stir-fry seasoning, a soup base, or with coconut milk to create a delicious Thai curry. Add a teaspoon to your favorite marinades for a bit of spiciness.
- Natural mayonnaise: swap artificial grocery store variety to the curb in favour of this natural version as a source of healthy fat.
- Mustards: from smooth to grainy to spicy there’s more selection then you realize! Be cautious of varieties that say “sweet” on them as they may have sugars added to it.
- Dill pickles and dill pickle relish: made with NO SUGAR or preservatives – a true healthy grocery list doesn’t tolerate things like that!
- Long grain, wild & brown rice
- Oils: from walnut, hazelnut, flaxseed and sesame to avocado, olive and coconut don’t be afraid to try something you haven’t before.
- Vinegar: Adding tang to your meals without adding calories, salt or sugar. Apple cider vinegar, unseasoned rice vinegar and wine vinegar are lowest in sugar. Be wary of balsamic reduction and its high sugar content.
- Canned pumpkin, squash and sweet potato: ideal for baking or cooking to lower the fat content or serve as a healthy high fiber carb source.
- Dried grains to mix up your carbohydrate source
- Ground flaxseed and chia: boost your fibre intake and detoxify by adding this to cereal, baking, smoothies, yogurt, salad, sauces.
- Dried lentils and beans
- Canned lentil and beans, low sodium.
- Natural nut butters. Peanut butter is not the best choice, you are much better off with almond, hazelnut, walnut and other nut butters.
- Organic stevia extract and powder. This healthy sweetener can be added anywhere – a great addition to anyone’s healthy grocery list.
- Spices, dried herbs and sea salt.
- Raw nuts & seeds.
It’s important to make sure you fuel your bodies properly as nutrition makes up 70-80% of the results you get at the gym. Try doing groceries with this healthy grocery list and see how amazing you will feel! Want to get top of the line advice on nutrition? Book an appointment with our in-house Registered Dietitian!