A Beginners Weight Loss Shopping List & Pantry Staples

weight loss
weight loss

Ready to get cooking with the meal plan for weight loss? Here’s the full shopping list for exactly what to buy, and check to make sure you have these pantry staples on hand.

SHOPPING LIST




FRUITS & VEGGIES

Onions
Regular carrots (for dinners)
Celery
Garlic
Kale
Broccoli
Cauliflower
Sweet potatoes
Brussels sprouts
Baby carrots (for snacks)

Sugar snap peas
Cherry tomatoes
Cucumber
Mixed greens
Avocados

Bananas
Apples
Blueberries

LEAN PROTEIN

¾ lb chicken breasts, boneless, skinless
4 oz lean steak
4 oz salmon fillet, preferably wild
4 oz mahi-mahi fillet
Tuna, canned in water
3 oz smoked salmon
½ lb deli turkey, lean

EGGS & DAIRY

Greek yogurt, plain, low-fat
Milk, nonfat
Feta cheese, crumbled
Eggs, large
WHOLE GRAINS
Quinoa
Oats, rolled
Whole-wheat tortillas
Brown rice
Whole-wheat bread



DRY GOODS

1 large can (28 oz/875 g) diced tomatoes
1 can (15 oz/470 g) chickpeas, no salt added
1 can (15 oz/470 g) black beans, no salt added
Teriyaki sauce, reduced sodium
Vinaigrette
Nuts, unsalted
Chia seeds

COLD CASE

Fresh pesto
Hummus
Tzatziki

FREEZER

1 lb (500 g) frozen mixed vegetables, no salt added
Frozen mango, unsweetened
Frozen strawberries, unsweetened
Frozen shrimp, cooked, peeled

PANTRY STAPLES

Extra-virgin olive oil
Salt and pepper
Chicken stock, reduced sodium
Dried bay leaves
Sesame seeds




All-natural cooking spray (Note: Cooking sprays often contain more than just oil. Be sure to read the label to avoid consuming any unnecessary chemical propellants or other additives.)

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