The following free grocery list is tailored specifically for weight loss, which includes nutrient-dense foods that support satiety, promotes metabolism, and provides essential nutrients without excess calories.
Disclaimer: It’s important to note that individual dietary needs vary, and what supports weight loss for one person may not necessarily apply to others. Consulting with a healthcare provider or registered dietitian can provide personalized guidance based on your specific health goals and nutritional requirements.
Fresh Produce
- Spinach
- Kale
- Arugula
- Mixed salad greens
- Broccoli
- Cauliflower
- Bell peppers (red, yellow, green)
- Cucumbers
- Tomatoes
- Carrots
- Zucchini
- Celery
- Onions
- Garlic
- Avocados
- Berries (strawberries, blueberries, raspberries)
- Apples
- Oranges
- Lemons
- Bananas
Lean Proteins
- Skinless chicken breast
- Turkey breast
- Lean cuts of beef (sirloin, tenderloin)
- Pork tenderloin
- Salmon
- Tilapia
- Cod
- Tuna (fresh or canned in water)
- Shrimp
- Eggs
- Low-fat Greek yogurt
- Cottage cheese
- Tofu
- Tempeh
- Lentils
- Black beans
- Chickpeas
Whole Grains
- Quinoa
- Brown rice
- Whole wheat pasta
- Oats (rolled or steel-cut)
- Whole grain bread (choose varieties with high fiber content)
- Barley
- Bulgur
- Farro
Healthy Fats
- Avocados
- Extra virgin olive oil
- Coconut oil (for cooking in moderation)
- Nuts (almonds, walnuts, pistachios, etc.)
- Seeds (chia seeds, flaxseeds, pumpkin seeds, etc.)
- Natural nut butter (almond butter, peanut butter)
Dairy and Dairy Alternatives
- Skim milk or unsweetened almond milk
- Low-fat or fat-free Greek yogurt
- Cottage cheese (low-fat)
- Reduced-fat cheese (mozzarella, feta, etc.)
Beverages
- Water (still and sparkling)
- Herbal teas (green tea, chamomile, peppermint, etc.)
Condiments and Spices
- Herbs and spices (basil, oregano, cinnamon, turmeric, etc.)
- Low-sodium soy sauce or tamari
- Dijon mustard
- Balsamic vinegar
- Hot sauce (without added sugar)
- Salsa (check for low sodium and no added sugars)
Snacks and Extras (in moderation)
- Dark chocolate (70% cocoa or higher)
- Air-popped popcorn
- Rice cakes
- Hummus
- Fresh fruit (grapes, kiwi, etc.)
Tips for Shopping:
- Plan Ahead: Create a weekly meal plan based on your grocery list to avoid impulse purchases.
- Shop the Perimeter: Focus on fresh produce, lean proteins, and dairy products, as these are typically located around the perimeter of the grocery store.
- Read Labels: Check nutrition labels for added sugars, sodium, and saturated fats, especially in packaged foods.
- Portion Control: Be mindful of portion sizes, even with healthy snacks and fats.