Believe it or not, but making a grocery list for weight loss is the first step in getting excess weight off and keeping it off for life. Show
Having healthy, fat-burning foods on your grocery list and in your kitchen helps you reach your goal weight with ease. Make a commitment to better health while shopping, and watch the weight melt off! Whole foods (fresh or frozen) are the safest choice for you and your entire family. This means foods rich in protein, healthy fats, good carbohydrates, and/or fiber, and ones that are free from added sugar, preservatives, chemicals, and other additives. Keep this in mind when creating your grocery list for weight loss. Ready to build YOUR grocery list for weight loss? Keep reading! Always on the go, but still want to eat deliciously and healthily? Try one of these weight loss salads!FM30X is the first sustainable weight loss program designed exclusively for busy mothers just like you... JOIN OUR FIT MOTHER30X PROGRAMJOIN OUR FIT MOTHER 30X PROGRAMFM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you... Learn More >Sample Grocery List for Weight LossTake the following grocery list for weight loss with you when you shop or use the list below to customize a personalized grocery list based on your family's food preferences: Non-Starchy VegetablesNon-starchy vegetables make the perfect addition to a grocery list for weight loss, as they are low in calories but rich in satiating fiber, vitamins, and minerals. When following a 1,200-1,500-calorie weight loss meal plan for women, aim to fill half of each plate with non-starchy vegetables. The nutrient breakdown of many non-starchy vegetables (for a 1-cup portion) is 10-40 calories, 2-4 grams of protein, 0 grams of fat, 5-10 grams of carbohydrates, and 1-4 grams of fiber. Non-starchy vegetables to add to your grocery list for weight loss might include:
FruitsLike non-starchy vegetables, fruits are loaded with fiber, vitamins, and minerals. When eating 1,200-1,500 calories daily to drop excess weight, the Dietary Guidelines for Americans recommend consuming 1-1.5 cups of fruits daily. The nutrition breakdown of a 1/2-cup portion of fruits is 25-65 calories, 1 gram of protein, 0 grams of fat, 6-17 grams of carbohydrates, and 1-4 grams of fiber. Fruits to consider include:
Is fruit good for weight loss? Learn about the best fruits for dieting! Protein FoodsProtein foods are an important addition to any grocery list for weight loss in women. Studies show that protein gives your metabolism a boost, increases satiety, and helps you maintain muscle mass while restricting calories during weight loss. When dropping weight is your goal, aim to fill one-fourth of each plate with protein foods. The nutritional breakdown of many protein foods in each 1-ounce portion is 40-70 calories, 7-8 grams of protein, 1-6 grams of fat, 0 grams of carbohydrates, and 0 grams of fiber. Healthy protein foods to add to your grocery list for weight loss might include:
How much protein do we need per day? Calculate your daily protein intake! Dairy FoodsDairy foods are rich in protein and are excellent sources of calcium, vitamin D, and phosphorus. They help boost satiety, and studies show increasing dairy intake during periods of energy restriction results in greater weight and fat loss. Protein-rich dairy foods help you maintain metabolism-boosting lean muscle mass. When eating 1,200-1,500 calories daily for weight loss in women, the Dietary Guidelines for Americans recommend consuming 2 ½ – 3 cups of dairy foods (or calcium-rich, plant-based equivalents) every day. The nutritional breakdown of low-fat dairy foods varies, but often includes the following in each 1-cup portion: 80-160 calories, 8-28 grams of protein, 0-2 grams of fat, 0-12 grams of carbohydrates, and 0 grams of fiber. Dairy foods or plant-based equivalents to consider for your grocery list for weight loss include:
Fiber-Rich StarchesFiber-rich starches give you long-lasting energy during weight loss and contribute to meeting fiber recommendations of at least 25 grams of fiber daily for women. During your weight loss journey, aim to fill about one-fourth of each plate with starches. Fiber-rich starches often contain the following in each ½-cup cooked portion: 100-125 calories, 3-8 grams of protein, 0-1 grams of fat, 15-25 grams of carbohydrates, and 2-8 grams of fiber. Add some of your favorite starches to your grocery list for weight loss, such as:
Nutritious FatsNutritious fats are an important part of any weight loss diet for women, as these fats enhance heart and brain function and boost satiety to reduce junk food cravings. The Dietary Guidelines for Americans recommend you eat about 4 to 5 1-teaspoon portions of nutritious fats when consuming 1,200-1,500 calories daily for weight loss in women. Sample 1-teaspoon portions include 1 teaspoon of olive or canola oil, 1 tablespoon of an oil-based dressing, 1/2 tablespoon of nut butter, 1/3 ounce of nuts or seeds, 1 tablespoon of hummus, or 1 tablespoon of avocado oil mayonnaise. Fat often contains the following nutritional profile in each 1-teaspoon portion: 40-55 calories, 0-2 grams of protein, 5 grams of fat, 0-3 grams of carbohydrates, and 0-2 grams of fiber. Use this grocery list for weight loss below to personalize your healthy fats shopping list:
Healthy DrinksThe best drinks to add to your grocery list for weight loss in women are:
There are a few components weight loss drinks have in common. They are low in calories, calorie-free, or high in protein — and free from added sugar. Avoid diet drinks sweetened with artificial sweeteners, as they can induce sugar cravings. Healthy Snack Ideas Your Entire Family Will LoveTry the following nutritious snack ideas (using foods from the grocery lists above) for yourself, your spouse, and your children to lose weight, maintain healthy weight management, or meet daily nutritional needs:
The trick for creating nutritious snacks is to ensure a good balance of protein, healthy fats, and fiber-rich carbohydrates. Struggling to find snacks that are healthy for your family? Try these 5 healthy snacks you can make at home! Sample Weight Loss Meal Plans for WomenOnce you have your grocery list for weight loss in place and you've shopped for healthy foods, it’s time to plan your meals. Use the simple meal plan below to prepare healthy meals and snacks for weight loss in women: When You Wake Up
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Try nutritious Fit Mother Project recipes to give you some ideas for weight loss meals, or use the sample menus below: Day 1When You Wake Up
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Day 2When You Wake Up
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Additional Tips for Weight Loss in WomenAfter using your grocery list for weight loss and planning healthy meals, use the following tips to increase the chance of reaching your goal weight and maintaining it long term:
To help boost sleep quality, sleep in a cool, dark room and set a regular sleep schedule. Head to bed at the same time each night and avoid caffeine late in the day. Aim to move your body for at least 30-45 minutes every day in addition to formal exercise. Examples of activities to try include walking your dog, doing yard work, cleaning the house, and playing outside with your kids. Erin Coleman B.S. - Nutritional Science, R.D., L.D. Writer, The Fit Mother Project Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience. She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin. Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine. Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on building a grocery list for weight loss. What is the best meal plan for weight loss?The 9 Best Diet Plans for Your Overall Health. The Mediterranean diet. ... . The DASH diet. ... . Plant-based and flexitarian diets. ... . The MIND diet. ... . WW (formerly Weight Watchers) ... . Intermittent fasting. ... . The Volumetrics diet. ... . The Mayo Clinic Diet.. What 3 foods to cut out to lose weight?11 Foods to Avoid When Trying to Lose Weight. The foods you eat can have a major effect on your weight. ... . French Fries and Potato Chips. ... . Sugary Drinks. ... . White Bread. ... . Candy Bars. ... . Most Fruit Juices. ... . Pastries, Cookies and Cakes. ... . Some Types of Alcohol (Especially Beer). What should I eat to lose weight in 30 days?Nutrient-Dense Foods. Vegetables such as broccoli, cabbage, kale, spinach, sweet potatoes, onions, and celery.. Whole grains such as brown rice, quinoa, oatmeal.. Legumes such as lentils, beans (kidney beans, black beans), and peas.. Fruits such as apples, bananas, pears, peaches, and berries (raspberries, blueberries). Can I lose weight on 1500 calories a day?People may try this diet to control their food intake and lose weight. Some research suggests that the average female can limit their daily caloric intake to 1,500 calories or less to drop 1 pound per week. The average male may consume up to 2,000 calories a day to lose the same amount of weight.
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