Weight-Loss Grocery List: What to Buy (and What to Skip)

A weight-loss plan is much easier to follow when the right food is already in your kitchen. Most slip-ups do not happen at the grocery store, they happen at 8 p.m. when there is nothing quick and sensible to eat. This grocery list gives you a simple starting point.

Adjust it to your own plan, preferences and any medical advice you have received.

Protein

Eggs
Chicken breast, turkey, lean beef or pork
Fish and seafood, fresh, frozen or canned (tuna, salmon, sardines)
Plain Greek yogurt and cottage cheese
Tofu, tempeh and legumes such as lentils and chickpeas

Vegetables and fruit

Leafy greens, cucumbers, peppers, tomatoes, broccoli, cauliflower, zucchini
Frozen vegetables, which are convenient and keep for months
Berries, apples and citrus, in sensible portions

Smart extras

Olive oil, nuts and seeds, measured in small portions
Herbs, spices, mustard, vinegar and lemon for flavour without extra calories
Whole grains such as oats and brown rice, in modest portions if your plan allows them

Ready-to-eat helpers for busy days

Keep a few shelf-stable items on hand for the days when cooking is not happening:

Protein bars with 15 g of protein.
Protein chips for a crunchy snack.
Protein breakfasts such as pancakes and oatmeal.
Soups, meals and sides that are quick to heat.
Protein drinks with 15 g of protein and 70 calories.

What to skip, or buy less often

Sugary drinks, juices and sweetened coffee drinks
Pastries, cookies and candy kept within easy reach
Large family-size bags of snacks
Ultra-processed “diet” foods that are high in sugar or low in protein

Shopping tips

Make a list and stick to it. Impulse buys add up.
Shop the edges of the store first. Produce, meat, fish and dairy are usually there.
Do not shop hungry. Eat a snack first.
Read labels. Compare protein, sugar and serving size.

This article is general information and not personal medical advice. If you have a medical condition, food allergy or take medication, check with your doctor or dietitian before changing how you eat.

Need a plan to go with the list?

If you would like a plan built around your health and goals, book a private consultation with Dr. Maurice Larocque. You can also browse the shop to stock your kitchen. Delivery is free on orders of $99 or more.