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Healthy Grocery Shopping List

on October 11, 2012

healthy weight loss groceries

When on a weight loss diet, we try to plan the meals we are going to have for the week. Sometimes, it can be hard to commit to these meal plans. It’s hard to commit in the sense that external factors could be in the way like sudden dinner invitations, office lunch outs, and so on. If you are often prone to this, then opt for planning a healthy grocery shopping list instead of a healthy daily meal plan.

Not all of us have a personal trainer who can plan or prepare healthy meals for us and discipline us to strictly commit. Also, you never know when you’re going to suddenly eat out so stock your fridge and pantry with the good stuff. Here are food items and ingredients you should stock on in order for you to prepare various yummy  body fat loss or muscle gain healthy meals.


  • Coffee – Skip the sugar and the cream. Opt for black. If you can’t, adding skim milk is fine. Coffee not only gives you that energy boost in the morning, it also helps stimulate your metabolism.
  • Tea – If you’re not a coffee drinker, tea can be your best friend. It contains caffeine, too, so you’d get the same energy boost and metabolic boost given by coffee. Plus, it contains antioxidants and it is a mood enhancer. Slimming teas are available as well if you want to boost your body fat loss speed.
  • Water – Forget the flavored ones or the sparkling ones. Just go for good ol’ plain water. This way, you’re sure it has zero calorie content.
  • Lettuce or romaine – Feeling hungry? Craving for a snack? Then some salad would do the trick without leaving you feeling guilty! So stock up on some fresh crunchy leaves to satisfy your hunger.
  • Cheese – This can go a long waaaaayyy. It can be added to almost any food you want to whip up. From salads to light pastas, cheese can add that final complimentary taste of saltiness and creaminess. Ditch the salt and add some grated cheese. But don’t get carried away and go overboard with it. Remember, everything should be in healthy moderation.
  • Kale – Part of the cabbage family, kale seems to be all the rave lately within the health community. Aside from being a good diet food, it’s said to be packed with many nutrients.



  • Honey – Need some sweetener for your tea or coffee? Or maybe you want honey mustard dressing for your salad? Honey is a highly recommended sweetener for health conscious people. Benefits-of-honey.com states that “One tablespoon of honey has 64 calories, and one tablespoon of sugar has 46 calories. (Or has 22 calories in one teaspoon of honey versus 16 calories in one teaspoon of table sugar.) While the amount of calorie in honey is more, we actually use less of it since it is sweeter than table sugar. And for many people, honey is still a preferred healthier choice because of its vitamins and minerals that can aid in digestion, and its anti-oxidants which can also bring health benefits.”
  • Green beans – From just one cup of green beans, you get four grams of fiber and some vitamin C. Need I say more?
  • Green peas – Green peas are also rich in fiber (3 tbsp = 4.6 grams of fiber). They can be that extra something you want in your salad or pasta. Yum!
  • Baby potatoes– Not only are they cute, but they are quicker to boil. Leaving the skin on (make sure to wash thoroughly) will give you that extra bite when you pop one into your mouth. They can be an added side dish to your meal or serve as a snack when you’re not in the mood for a salad. Just add some salt and voila! You have a much healthier version of french fries! Or bake them in the oven with some olive oil and chopped garlic… yummy!

    baby potato

    Baby potatoes

  • Sweet potatoes – Want some mashed potatoes? Go for mashed sweet potatoes instead. Want some baked fries? Why not go for baked sweet potato fries instead? A medium-sized sweet potato (skin included) offers 5 grams of fiber and only 105 calories. It is also packed with vitamin A, C, and some vitamin E, potassium, iron, magnesium, beta carotene, lutein, and zeaxanthin.
  • Brown rice – Apart from being fiber-enriched, brown rice is also believed to contain many other nutrients. Globalhealingcenter.com shares 8 reasons why it is healthier than white rice.
  • Whole wheat pasta or bread – Spaghetti, bow tie, macaroni… whatever form and shape you want, make sure it’s whole wheat. It’s healthier and richer in fiber. Same goes for bread.
  • Lemons – There are many things you can do with lemons. You can make lemonade, salad vinaigrettes, pasta sauces, or squeeze a few drops to your tea. Or you can just smell some since it can suppress appetite (especially during binges or emotional eating).
  • Raspberries – Craving for something sweet? Fresh raspberries can help satisfy that sweet tooth. A cup of strawberries offers 3 grams of fiber but a cup of raspberries offers 8 grams of fiber. Raspberries are also a great source of vitamin C just like strawberries. Overripe ones can be crushed and turned into juice when you add a little honey and some water.
  • Nuts – Want to munch on something? Then munch on nuts. They’re packed with protein. Eat the salted ones in moderation though. Too much salt can make you feel bloated. Nuts can be added to salads and pasta dishes as well.
  • Chili peppers and other spices – If you can handle the heat, then sizzle with capasaicin found in hot peppers for it is said to help speed up metabolism. Thanks to capasaicin, the body will release stress hormones. The body burns more calories as it tries to cope with the spiciness. It makes you reach for more water, too, which will then trick you into becoming fuller in no time. Spices also adds different flavors to your meals which will help you forget about salt.
cashew nuts

Cashew nuts

As a final tip, try to eat first before you grocery shop to avoid buying unnecessary items not included in your healthy shopping list.


One response to “Healthy Grocery Shopping List

  1. […] protein or vice versa? Was your intake today balanced? Having  a food journal around makes you think about your food choices by considering what you’ve already eaten and what you plan to eat later […]

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