If I was to open up your fridge and take a look at what’s in there, what impression would I get about your overall lifestyle? You can tell a lot about a person from their eating habits. Our diets tend to determine how we prioritize our health and self-worship. Someone who demands nothing but the healthiest foods would indicate that they’re a person who wants to live a long and active life. On the other hand, a person whose monthly grocery list consists of processed food and junk food would indicate they don’t care to be the best version of themselves. To them, food is just a matter of satisfying a craving, and long term health isn’t something worth putting time and energy into.

But what if you fall into that second category and desperately want to get out of it but don’t know how? Sometimes it’s not a matter of ignorance that results in a persons’ unhealthy eating habits. Cultural factors and bad parenting are two possible reasons why a person may not have been brought up to eat healthy, both of which are out of the individual’s control. So if you fall into this unlucky category and need to make a serious change in your diet, the question is, where do you begin? Well, for starters, you can put together a weight loss grocery list to set you on the right path.

The Choice is Yours

A good starting point is to analyze the choices you’re making. Take a look at the food contents of your kitchen/fridge. If the food you find has way too many ingredients in it, it’s probably not good for you. For example, many processed frozen dinners that are heated up in a microwave contain a lot more than just the food they purport to be providing. A typical frozen meal with a meat portion and two sides is packed with sodium, preservatives, and other chemicals to extend its shelf life and keep it from spoiling. Those ingredients wreak havoc on your digestive system and overall health. Foods like this should never be a part of a weight-loss grocery list. Instead of this frozen option, opt for the fresh ingredient’s version of that meal.

Keep it Fresh and Spice It Up


Your grocery list for weight loss should contain the contents of a farmer’s market. I don’t think it can be put any simpler than that. Fresh ingredients with no preservatives, added sugars, and stuff you have a hard time pronouncing. Now perhaps a general fear you might have is that your food won’t taste great anymore. Junk food is addictive for a reason. Our taste buds are like pleasure sensors, and the makers of junk food and processed food know this all too well. If they have the formula to trigger your pleasure sensors, they know they have a customer for life. Well, the good news is your grocery list for weight loss can contain delicious foods that are also good for you. Part of making healthier choices is learning about the beauty of spicing your foods to add natural flavors. Spices like oregano, parsley, turmeric, and foods like onions and garlic (green and white) are PACKED with flavor and nutrients! Your monthly grocery list could be adding years to your life instead of taking them off!

Reduce Your Waist Size not your Wallet Size


Want to know another lesser-known benefit of a healthier monthly grocery list? Your bank account stays plump and round while your weight gets healthier. Buying healthy fresh options and preparing your food helps your money go further than always eating out or buying processed junk. From a long term perspective, that healthy eating will save you money on the medication you would have otherwise spent due to chronic illness from poor food choices. Yes, a healthy shopping list for weight loss takes a little bit more time than if you were to head to your closest fast food joint. But if you’ve ever seen a person with heart disease, you know that those extra minutes cooking your meals at home means more years of enjoying a happy and healthy life.

Picking The Right Monthly Grocery List

So you have a general idea of what a healthy shopping list for weight loss means and you sort of know what you want to buy. But when you get to the supermarket, you’re overwhelmed with everything you see. There is so much of everything that you don’t know what to buy! Don’t panic. Your grocery list to loss weight can allow for some flexibility and various choices. For example, if you decided that you set out to buy fish, meat, chicken, fruits, and vegetables, you have a lot of options you can choose from. Here are some guidelines to follow that will point you in the right direction when looking at how to put together your master grocery list:

Red Meat

Stick with cuts that are low in fat. If you are a fan of hamburgers, ask the butcher for extra lean ground beef. The reduced amount of saturated fats makes a huge difference in your health, especially if you are someone with high cholesterol. Keep in mind that red meat, in general, contains more saturated fats than other meats, and therefore should be consumed once in a while, but it can still find its place on your grocery list for weight loss.


Chicken is generally very lean meat and should be a regular food item on your grocery list to loss weight. Chicken breast contains much less fat than the thighs and for most people are less tasty. But that can be easily solved by getting creative with spices and seasoning. Experiment a little, and you’ll find there are some incredible flavors out there that are good for you. If you’re diligent with your healthy eating, feel free to have some thighs once in a while. but if you’re practicing healthy eating


Not everyone likes to eat fish, but if you’re like me and love it, then you’ll want to make it a part of your master grocery list. Fish is a great source of protein and omega 3 fatty acids. Fish like salmon and rainbow trout have a higher omega 3 content than most others.

Fruits and Vegetables

With these two food groups, the world is your oyster. You can eat a lot of fruits and veggies and have very little to fear in terms of negative health consequences. They are packed with vitamins, fiber, antioxidants, and a whole bunch of other good stuff you’ll want in your body. Get creative with incorporating vegetables into your meals and have fun with salads mixing both fruits and veggies.

There’s a world of healthy options out there waiting for you. Taking the first step and switching to a grocery list for weight loss may seem like a tough challenge in the beginning, but as you gain momentum and see the benefits taking shape, you’ll wonder why you didn’t start sooner.