The Ultimate Grocery List for Weight Loss

As they say – ‘you are what you eat’, your food undoubtedly plays a vital role in determining your body physique and overall health. Most of us fall into two main categories: ‘trying to lose weight’ or ‘trying to maintain a weight loss’. With either one of these goals in mind, we find ourselves religiously spending time in the gym and spending money on gym outfits, shoes, fitness trackers, personal trainers and what not.

Healthy foods grocery

But the truth is, ‘Abs are made in the kitchen, not in the gym’. What you buy at the supermarket will entail if your waistline is going to expand or shrink. And don’t worry, we won’t persuade you to buy any ‘low fat’ or ‘diet’ food products. Because guess what? Food companies take the fat out of these products and then, to make them appealing, add loads of processed sugar into it. Making it exponentially harmful than a full-fat product. Besides, haven’t you heard already – ‘Fat is amazing for you!’

With that being said, here is an ultimate grocery list for sustainable weight loss & weight maintenance that you can refer to, on your next trip to the store.

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Bread and Cereals

If you want to stay healthy and maintain your weight while eating grains, bread and cereals are the way to go. However, a lot of packaged cereals and bread products come overloaded with refined starches and processed sugar, which are known as ‘bad carbs’. Make sure to read labels and choose products with 100% whole grains with no added (hidden) sugar.

Here is the list of items that you can go with:

  • Oatmeal
  • Whole grain cereal
  • Whole grain bread
  • Granola
  • Brown rice
  • Rolled oats
  • Whole grain pita bread
  • Whole grain pasta
  • Plain quinoa
  • Whole wheat tortillas

Meat and Seafood

Meat is the best food source to keep you feeling full for a longer time as your body requires more time to process it. Thus, helping you avoid a binge eating episode. Meat & seafood are also an excellent source of protein and helps your body meet its daily nutritional requirements.

It is highly recommended to have at least one or two servings of fish every week. You can choose to bake the filets and add them to your tacos, or you can serve them simply with fresh-steamed veggies.

Here is the list of items that you can go with:

  • Lean cuts of beef
  • White meat
  • Lean ground turkey
  • Smoked salmon
  • Turkey sausage
  • Sirloin steak
  • Pork tenderloin
  • Albacore tuna
  • Boneless chicken breasts
  • Tuna steak

Vegetables and Fruits

This is a no-brainer. Fresh produce of fruits and vegetables is super important for your overall well-being and health. From maintaining a glow on your face to keeping your immune system in check to regulating your digestive system, vegetables and fruits are a great way to add natural nutrients to your diet.

Pro tip: It is highly recommended to go for seasonal and locally grown fruits and vegetables. They not only taste great but also cost less!

Here is the list of items that you can go with:

  • Green-leafy vegetables including kale and spinach
  • Spicy veggies like radishes and chilly
  • Veggies that make for tasty salads like cucumbers, tomato and so on
  • Crunch snack veggies like celery and carrots
  • Seasonal fruits like kiwi and pineapple
  • Fresh or frozen fruits like strawberries, blueberries, and others
  • Easy to carry office-fruits like oranges, and apple
  • Tasty fruits like mangoes
  • Also, include sweet potatoes and broccoli

Milk & Dairy

Good news: If you are fond of consuming cheese and butter, you don’t need to cut them out from your diet. You are still allowed to have them, but only in controlled portions. When buying yogurt, avoid buying flavored or pre-sweetened yogurts, as they are high in sugar and calories. Stick to plain yogurt (or Greek yogurt). If you must add flavor, go with a teaspoon of fresh fruit jam.

It is highly recommended to go with full-fat options when it comes to milk and cheese. This is because low-fat products might seem low in fat at first, but often they come loaded with sugar.

Here is the list of items that you can go with:

  • Full fat milk
  • Parmesan cheese
  • Cheddar
  • Greek yogurt
  • Eggs
  • Cottage cheese
  • Swiss cheese
  • Feta cheese
  • Firm tofu
  • Butter or ghee

Beans and Legumes

Include a fair amount of beans and legumes in your diet, especially if you prefer vegetarian protein over meat. They are also an excellent source of fiber that helps in regulating your digestive system and keeps your blood sugar levels in check. Also, they are known to increase the proportion of healthy gut bacteria.

Here is the list of items that you can go with:

  • Lentils
  • Chickpeas
  • Peas
  • Kidney bean
  • Black turtle bean
  • Soybeans
  • Pinto bean
  • Navy bean
  • Black beans
  • Peanuts

Spices & condiments

This list can’t be complete without a section on spices and condiments. They not only add flavor to your food but also provide whole-body health benefits. A cup of turmeric tea a day will keep your immune system in top shape. Eating a raw garlic clove from time to time improves blood circulation - leading to clear, glowing skin. Caralluma Fimbriata that is found in various diet pills is best known for boosting metabolism.

Here is the list of items that you can go with:

  • Turmeric
  • Paprika
  • Oregano
  • Fenugreek
  • Cayenne pepper
  • Ginger
  • Ginseng
  • Black pepper
  • Caralluma Fimbriata
  • Cinnamon

Nuts & dried fruits

Be sure to include nuts and dried fruits into your diet. They are not only delicious and nutritious but also boost your body’s metabolism and provide instant energy.

Here is the list of items that you can go with:

  • Almonds
  • Cranberries
  • Prunes
  • Walnuts
  • Pistachios
  • Dates
  • Hazelnuts
  • Dried apricots
  • Prunes
  • Raisins

Oils, Sauces and Salad Dressings

Surprised? Well, yes, you can include sauces, oils, and dressings into your shopping cart. However, be sure to pick the sugar-free varieties. Sauces and condiments with high levels of sodium and sugar are readily available in the market. Therefore, always read the label first!

Here is the list of items that you can go with:

  • Olive oil
  • Coconut oil
  • Apple cider vinegar
  • Red wine vinaigrette
  • Tomato sauce
  • Hot pepper sauce
  • Extra virgin olive oil and canola oil
  • Barbecue sauce
  • Mustard oil
  • Salsa


Being on a weight loss journey doesn’t mean you have to deprive your sweet tooth cravings forever. But rather, you need to be mindful of your dessert options. Instead of a decadent chocolate cake with frosting, go for natural and low-sugar items. For instance, dark chocolate!

Here is the list of items that you can go with:

  • Dark chocolate
  • Yogurt / Frozen yogurt
  • Fresh fruits topped with fresh cream
  • Avocado chocolate mousse
  • Fresh fruit sorbet
  • Chia pudding
  • Cheesecake

Non-alcoholic beverages

Similar to desserts, non-alcoholic beverages are fine as long as you make sure that they are not sugar-loaded. Drinks like green tea and limewater, when consumed early in the morning as soon as you wake up, can additionally boost metabolism and aid weight loss. If you must buy fruit juice, make sure it is 100% fruit juice with no added sugars.

Here is the list of items that you can go with:

  • Plain water
  • Sparkling water
  • Tea (green, black and white)
  • Coffee
  • Sugar-free drinks (Although not recommended, but its a much healthier option than it’s sugar-loaded counterparts.)
  • 100% fruit juices
  • Lime water early in the morning
  • Calcium-fortified orange juice

Alcoholic Beverages

Needless to say, alcoholic beverages are a big NO if you are on a weight loss journey (or even otherwise). However, if you must indulge in a social setting, then stick to low carb alternatives.

Here is the list of items that you can go with:

  • Tequila with fresh lime juice
  • Vodka soda with lemon
  • Whiskey, scotch & any clear spirits
  • Light beer
  • White wine
  • Red wine


With too many unhealthy food products being readily available, it can get daunting to make the right choice. But you must resolve to shop better! Plan ahead and make a shopping list so that you don’t wander around the store. Also, make sure you are well fed before making a trip to the supermarket. When you’re hungry, your mind will instantly edge towards high carb & sugar loaded junk food items. Always be mindful of what you put into your shopping cart. A moment on the lips could remain forever on the hips!

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