Healthy Foods Grocery List To Lose Weight

… but unless you actually change what lives in your fridge, cupboards and freezer, you’ll have a hard time changing what you eat.

You'll find everything you need for making and eating healthy, balanced, and tasty meals and snacks when counting calories for weight loss... we've even included some simple recipes along the way to help you get going.

As a bonus, we have a downloadable pdf shopping list for you at the end (because we want your journey to be as easy as possible!)

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Milk, yoghurt, cheese and eggs are all an important part of a healthy, balanced diet. But slimmer's sometimes need to be a bit careful when it comes to their calorie content (particularly cheese!)

If buying cow's milk, go for semi-skimmed or skimmed - swapping from whole milk (20 calories for 30ml) to semi-skimmed milk (15 calories for 30ml) could save you more calories than you think over the course of a week.

If you can’t stomach changing straight from full fat to semi-skimmed or skimmed try mixing half and half to ease your way into it.

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There are a plethora of milk alternatives for people who are lactose intolerant, vegans, vegetarians or those who are trying to cut down their animal produce. These are some of the mor popular types available:

They tend to be fortified with calcium, vitamin B12 and others - if dairy is not your thing, then finding the right milk substitute is an essential part of any slimmer's shopping list.

The stronger the flavour of the cheese, the less you need to satisfy the palate. Opting for a more mature cheese generally means you’ll eat less of it.

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Cheese can quickly add up calorie wise - as with any calorie dense food it's important to weigh your portions, not guess. Check out the calories in different types of cheese here.

And if you're looking for non-dairy cheese, most supermarkets now carry a wide range of alternatives - and they tend to be lower calorie (by up to 200 calories per 100g).

Grating cheese rather than slicing it helps to make the cheese go further - tricking your brain into thinking there is more on your plate or in your sandwich!

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Because of the amount of protein they have (around 7g per medium egg), they can help you feel fuller for longer so are perfect to have for breakfast... The old adage of ‘go to work on an egg’ is definitely worth remembering.

If you don't eat eggs, there are some vegan alternatives available (and it's a growing area)... Tofu can also make a perfect egg alternative breakfast that's suitable for vegans...

Great on their own or added to a big bowl of fruit salad, yogurts can help when you have a craving for something sweet... opt for the lower calorie versions and you’ve got yourself a sweet snack that’s guilt-free.

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They also tend to be a good source of protein - whether you choose dairy based yoghurts or go for soy/coconut based alternatives.

Yogurt with a handful of some tasty fruit thrown in, or trickled over your favourite cereal can make a satisfying and healthy breakfast to start your day off right. If you're going to make any additions such as fruit, oats, honey etc. then go for a natural unsweetened yoghurt.

Be careful to check labels - low-fat doesn't necessarily mean low calorie as some may have added sugars (naturally occurring sugars are fine).

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If what you're cooking calls for cream we'd recommend you use natural yoghurt or sour cream instead, sometimes even low fat cream cheese (especially for creamy pasta dishes)...

However, for a sweet dish where only cream will do, go for a light squirty cream... Anchor Light Aerosol Cream comes in at only 24 calories per 12ml serving (as it's aerated you don't have very much!)

Carrots, cucumber, celery, peppers – they all make fantastic, low-calorie dippers for a handy snack - team them up with a tomato-based dip like Salsa and they’ll fill a hole without busting out of your calorie quota.

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If you just can’t say no to creamy dips or houmous, opt for tzatziki or a low-fat hummus and spoon a portion into a bowl instead of eating it straight from the pot.

This sort of snack is a great way to get in more vegetable portions and up your fibre intake - essential for a healthy gut, with a bonus hit of vitamins and minerals.

It can even make a great healthy lunch - full of goodness, easy to put together, and can be taken in a lunchbox to work, on a picnic... anywhere really!

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Salad can make a fantastic, nutritious base for many meals or snacks - it's low calorie, filling, and full of good stuff like vitamins and fibre. The essential basics for the fridge are lettuce, cucumber, tomatoes, spring onions - but you can really use anything; red onion, peppers, celery, sweetcorn, gherkins, chillies, radish... the list goes on.

Have it as a meal on it's own with an addition that's high in protein or good fats, use it in sandwiches, or make it a side to your main meal.

You can get really creative with salads - using fruit for something a bit zesty, beetroot for a colourful earthy flavour... you can even play with different leaves for different flavours - rocket or spinach are great additions to a salad base.

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If time is an issue, make up a large bowl of your basic salad and keep it in the fridge. Then, as and when you want it, you can add to it to make a main meal, side salad, or a snack.

Simple balsamic vinegar is a must for any slimmer's shopping list, but you can check out the calories in your favourite dressings using the wlr food database - Try it Free

There are loads of low-calorie versions to choose from, or if you're feeling adventurous you can make your own (it's easier than you think!)

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To make an easy dressing for under 50 calories - mix 1 tsp olive oil with 1 tsp vinegar (balsamic or wine), add a dash of lemon or lime juice and a pinch of salt and black pepper. For extra flavour add a dash of Dijon or wholegrain mustard.

Sauces can easily bump up your daily calories if you're not careful. Many supermarket bought sauces have quite high sugar, salt and fat content. Try to go for reduced/no added sugar/salt/fat, and make sure you check the calories per serving on the label... particularly of creamy based dressings and sauce such as mayo, salad cream, and creamy dressings (like Caesar).

Serve your dressing or sauce in a small pot or ramekin, measured out... it's easy to underestimate how much you're having, or go for another squeeze or drizzle if you have the bottle on the table.

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It's important to try an have some protein with every meal - it helps to fill you up and has a range of other benefits. We need around 0.75g of protein per kilo of body weight (according to the British Heart Foundation), so having a go-to source in the fridge is essential.

Go for lean cuts of meat and remove any visible fat. Be careful about adding too much fat during the cooking process also. Some good staples for the fridge are:

Fish is a great source of protein and it's recommended we eat at least 2 servings of oily fish per week. Fresh fish such as salmon and mackerel are good choices.

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If you don't eat meat or fish, it's a good idea to keep a stock of your favourite substitute in the fridge, whether that's tofu, soy based meat alternatives, Quorn, or your favourite veggie sausages - having a good protein element you can grab to make a quick meal is a must.

Keep some chocolate in the fridge for when only chocolate will do! It'll be easier to take your time eating and savour.

Go for dark chocolate (a couple of squares will satisfy most), or some of your fav low calorie portioned bars - Curly Wurly, Finger of Fudge and Freddo's are all good choices for a little of what you like.

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Potatoes are a mainstay of most shopping lists - their flexibility means they can make a tasty meal or side dish and they're a great source of carbohydrates and vitamin C (who knew!). Try to cook and eat with the skins for the best nutritional bang for your buck.

Whether they're baked, mashed, chipped, boiled or roasted, keep the addition of fat to a minimum to keep the calories under control. Try our Skinny Roast Potatoes Recipe.

Don't forget to try different varieties too... boiled new potatoes go well with fish, and are a fabulous alternative to chips when quartered, sprayed with a little oil and roasted in the oven.

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Swap things around and maybe try some sweet potato too - baked, mashed or chipped they make a great accompaniment to any dinner.

Pasta is an essential for any slimmer's cupboard - it's so quick to make and you can be as simple or as imaginative as you like - boil up some spaghetti, chuck in a can of chopped tomatoes, add some