How to Build a Healthy Shopping List

When you want to lose weight, everything starts with a plan. If you decide to improve your nutrition, everything begins with a healthy shopping list.

You’ll know the essentials you have to add to your shopping list to lose weight.

Why should you make a shopping list in the first place?

The key to achieving every goal comes with a plan. When you want to lose weight, it’s great to have the right ingredients in your fridge or shelf.

Plan your meals and the ingredients you need to prepare them. You will have fewer trips to the supermarket. You’ll also make sure you don’t forget anything important.

What should you include in a healthy shopping list?

When you want to lose weight, focus on whole and minimally processed foods. Whole foods are not processed and usually have one or a few ingredients.

For example, a tomato is a whole food. Therefore, Oreos are a highly-processed food. I don’t say you should cut all your processed foods.

At the beginning of your journey, focus on adding to your diet rather than cutting foods.

The key to a balanced life comes with a well-balanced diet. You can keep eating your favorite foods in the right quantities.

The sources of whole foods you should include in your healthy shopping list.

Protein

Protein is essential when you want to lose weight. It keeps you satiated for longer while it’s lower in calories.

Also, you’ll not only lose weight when you eat enough protein. You will build more muscle, too.

protein shopping list — Make sure you include enough sources of protein in your shopping list.

How to consume more protein?

Try to add a protein source to all of your meals, including your snacks.

You can also add a protein-rich dip to accompany your tv series. If you need some snack inspiration ideas, dive in to the nutritious snack list.

Great sources of protein to add to your healthy shopping list:

Animal-based - lean cuts of beef and pork, poultry (chicken, turkey, duck), seafood, fish, eggs and egg whites, greek yogurt, cottage cheese;

Plant-based - beans, lentils, legumes, tempeh, tofu, edamame;

Supplements - protein powder.

My favorite protein powder from Amazon is Naked. I love that the brand is transparent about the ingredients in its products.

Add protein powder to protein shakes, smoothies, oats, pancakes, etc., when you can’t reach your protein needs from whole foods.

Carbohydrates

If you love eating carbs, please, don’t cut them out of your diet.

Carbohydrates are a great source of fiber. Fiber keeps you satiated for longer. They give you the energy to work out and live in general.

They also help you recover quicker from a heavy and sweaty session. There are a bunch of vitamins and minerals you get from carbohydrate sources that are vital for you.

How to consume more carbohydrates?

I don’t think it’s a struggle to consume enough carbs. Focus on carbohydrates rich in fiber.

After a workout, consume protein and carb-rich foods for optimal muscle building and recovery.

Great sources of healthy carbs to add to your healthy shopping list:

Rice, quinoa, buckwheat, oats, corn, bread, pasta, wraps, potatoes, sweet potatoes, yuca, taro, fresh, frozen, and dried unsweetened fruit.

Healthy fats

Healthy fats are an essential part of a well-balanced diet. They keep you satiated for longer.

fats shopping list — You get the essential Omega 3 and 6 healthy fats that support your micronutrient needs.

How to consume more healthy fats?

Add a spoonful of nut butter to your smoothie to make it extra satiating and delicious.

A nutritious pre-workout snack is nut butter on a toast with some fruit. It gives you the energy to lift heavy at the gym.

Also, cook your food with healthy oils like olive or avocado oil.

Great sources of healthy fats to add to your healthy shopping list:

Avocado, avocado oil, cold-pressed nut, and seed oils, olives and olive oil, cacao, nuts and seeds, nuts and seed butter, cheese, butter, dairy, fattier cuts of meat, poultry, and fish.

Vegetables

Eating enough vegetables helps you lose weight. It also reduces bloating and gives you the vitamins and minerals you need.

veggies shopping list — Try to eat more colorful veggies with every meal.

How to consume more veggies?

Add vegetables to smoothies. You still get the health benefits without even tasting them.

Related article: Which one is better: Smoothie or Juice?

Enrich your salad dressings and dips, or grill some vegetables for the perfect healthy side to your meal.

Budget-friendly tip:

You can buy frozen fruits and veggies. They have better quality than most of the fresh ones. That’s because they’re frozen immediately after harvest.

They have the same benefits for you but don’t make you break the bank. You can use frozen fruits and veggies for smoothies, as well as to cook with them.

Sources of colorful vegetables to add to your healthy shopping list:

Eggplant, peppers, tomatoes, cucumbers, greens, spinach, kale, squash, zucchini, cauliflower, celery, mushrooms, garlic, onion, beets, etc.

How to build your healthy shopping list to your preferences?

Focus on what you like.

There is a huge variety of protein, carbohydrates, healthy fats, and veggies to choose from.

Pick what you enjoy eating and what you can practically include in your diet.

Focus on your goals.

Look for which types of food you should consume more to reach your goals.

Focus on a meal as a whole.

Include foods rich in protein, carbohydrates, healthy fats, and veggies.

Try to make it delicious.

delicious spices — Spices don’t add up calories but add delightful flavor.

Healthy food doesn’t have to be boring or lack flavors. Nutritious and delicious can be best friends.

Don’t forget your list.

I’m the person that loves to plan and make lists. But I also tend to leave my shopping list on the counter at home.

The best way to avoid this is to keep the list on your phone. You have your phone with you all the time. Your healthy shopping list for sure will be with you when you go grocery shopping.

Making a healthy shopping list is like building a supportive environment. It sets you up for success.

Invest time to plan your meals and the ingredients you need to prepare them. A healthy shopping list will not only help you lose weight but improve your overall health.

I hope this article motivated you to keep going with your fitness journey with more confidence.

Also, let me know about your fitness struggles in the comments below or fill out my survey. Once I know what bothers you, I will put an end to it.

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