Opt for lean protein options such as skinless poultry, lean cuts of beef or pork, tofu, tempeh, legumes (like lentils and beans), and fish (such as salmon, tuna, or tilapia). Protein helps promote feelings of fullness and supports muscle maintenance during weight loss.
Stock up on leafy greens like spinach, kale, and Swiss chard, as well as non-starchy vegetables such as broccoli, cauliflower, bell peppers, zucchini, and cucumbers. These vegetables are low in calories but high in fiber, which aids in satiety and supports overall health.
Choose whole grains over refined grains to increase fiber intake and promote fullness. Options include quinoa, brown rice, oats, barley, whole wheat bread, and whole grain pasta. Whole grains provide sustained energy and help regulate blood sugar levels.
Include sources of healthy fats in your grocery list, such as avocados, nuts (like almonds, walnuts, and pistachios), seeds (such as chia seeds, flaxseeds, and pumpkin seeds), and olive oil. Healthy fats contribute to satiety and support heart health.
Opt for low-fat or fat-free dairy products like Greek yogurt, cottage cheese, and skim milk. Alternatively, choose dairy alternatives like almond milk, soy milk, or oat milk. These options provide calcium and protein with fewer calories.
Choose a variety of fresh fruits to satisfy sweet cravings and provide essential vitamins, minerals, and fiber. Options include berries (such as strawberries, blueberries, and raspberries), apples, oranges, bananas, and grapes. Enjoy them as snacks, in smoothies, or as toppings for yogurt or oatmeal.
Keep healthy snacks on hand to avoid reaching for high-calorie, processed options. Examples include air-popped popcorn, rice cakes, raw vegetables with hummus or salsa, Greek yogurt with fruit, or a handful of nuts and seeds.
Use herbs, spices, and other flavor enhancers to add taste to your meals without extra calories. Experiment with options like garlic, ginger, turmeric, chili flakes, lemon juice, balsamic vinegar, and fresh herbs like basil, cilantro, and parsley.