The grocery staples I always keep on hand to support my low-calorie, high-protein weight-loss plan.
CLICK TO PRINT THE GROCERY LIST PDF
For the past two years I’ve relied on a consistent set of groceries. These staple items form the backbone of most recipes I make and have been instrumental in my weight-loss and physique-prep journey. While everyone’s tastes differ, this collection of foods gives plenty of variety and flexibility so you can create many different meals without complicating your shopping list.
A grocery list is personal — your favorites may differ — but with these items I can mix and match thousands of meals. There’s more variety here than you might expect, and these foods make it easy to stick to a healthy eating plan.
Each day I combine these ingredients into meals that keep my calories in check while prioritizing protein and nutrients.
My Daily Meals
- Breakfast: Eggs with oatmeal or fruit
- Lunch: Salad topped with chicken and a whole grain or sweet potato
- Snack/Dessert: A protein bar, shake, or a light treat
- Dinner: Lean protein (ground turkey, chicken, or fish) with rice and vegetables
Print this healthy grocery list and use it the next time you shop to stock foods that support weight loss without sacrificing flavor or convenience.
Healthy Grocery List Printable
CLICK TO PRINT THE GROCERY LIST PDF
| Proteins | Carbs | Veggies | Misc | |||
| Egg whites | Bananas | Broccoli | Sugar-free sauces | |||
| Eggs | Apples | Carrots | Low-sodium seasonings | |||
| Chicken tenders or breasts | Berries (in season) | Cucumbers | Salt (coarse or iodized) | |||
| Chicken thighs | Rice | Lettuce | Light ranch dressing | |||
| Ground turkey | Oatmeal | Tomatoes | Sugar-free pudding mix | |||
| Turkey bacon | Rice cakes | Bell peppers | Light cream cheese | |||
| Tilapia | Thin-sliced whole grain bread | Riced cauliflower | Whipped cream (light) | |||
| Protein powder | Low-calorie flour tortillas | Avocado | Butter-flavored cooking spray | |||
| Nonfat plain Greek yogurt | Sweet potatoes | Mushrooms | ||||
| Protein bars | Zucchini | Onions | ||||
| Low-calorie or fat-free cheese | Spaghetti squash | |||||
| Sometimes | Sometimes | Sometimes | Sometimes | |||
| Tuna | Watermelon (in season) | Asparagus (when affordable) | Sugar-free chocolate chips | |||
| Canned chicken | Oranges (in season) | Canned green beans | Soy sauce | |||
| Peanut butter powder | Thin-sliced bagels | Light mayo | ||||
| Milk | Pineapple (in season) | Sugar-free maple syrup | ||||
| Black beans | Self-rising flour (for recipes) | Spaghetti sauce | ||||
| Corn on the cob (in season) |
Having a focused, healthy grocery list makes weight loss more achievable. Stocking these staples simplifies meal planning, supports protein-rich choices, and keeps calories reasonable without sacrificing satisfaction.
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