If you want to eat better and lose weight it’s important to have healthy food on hand.
Take it from me, if you don’t you’ll end up making unhealthy choices, like reaching for the bag of chips, into the cookie jar, or dialing for takeout.
All things I’ve done more times than I care to admit!
Stocking the fridge, freezer and pantry with healthy choices is a big step in setting your environment up to support your weight loss success and makes meal planning a whole lot easier.
To avoid getting sidetracked it’s important to bring a shopping list with you and stay focused on it. Stores are set up to encourage impulse purchases so it takes some shopping savvy to outsmart them!
Here’s a great basic grocery shopping guide from Weight Watchers to help get you started.
For maximum efficiency try to organize your list according to the layout of the store. I hate having to circle back for items I missed, don’t you? (Unless you consider it a fun way to get more steps in your day!)
The barcode Scanner app (for meetings subscribers) lets you see the SmartPoints value of your favorite foods before you toss them in the cart.
It’s much better to leave foods that won’t support your weight loss at the market than to try to manage them once they’re in your house!
Weight Watchers Grocery Shopping List
- Fresh fruit
- Bottled minced garlic
- Fresh lemons and limes to squeeze for juice
- Fresh vegetables (broccoli, celery, carrots, peppers, potatoes, green beans, squash, etc.)
- Fresh herbs (I like to grow my own in little pots on the windowsill – much cheaper)
- Packaged lettuce, coleslaw mix, spinach, etc.
- Pre-cut fresh vegetables for soups, stir-fries, snacks, dips, etc.
Meat/Poultry/Fish (fresh and/or frozen without added sauce)
- Skinless chicken or turkey breast
- Ground turkey or chicken breast or 93% lean ground beef
- Lean center cut loin pork chops or pork tenderloin
- Canadian bacon
- Lean flank, strip, or sirloin steak, lean beef roasts; loin; or round cuts
- Tuna, wild salmon, flounder, scrod, cod, tilapia, haddock, halibut, etc.
- Shrimp, lobster, or scallops
Bread (instead of the suggested options, I prefer to eat really good whole grain bread, just less of it)
- Reduced-calorie bread or hamburger buns
- Thin sandwich bread or light English muffins
- Whole-wheat or corn tortillas
- Hot: Plain oatmeal, cream of wheat, multigrain or 100% bran
- Cold: Unsweetened shredded wheat, 100% whole-grain, or 100% bran
- Fat-free or low fat milk
- Regular soy milk (plain)
- Eggs or egg substitute
- Fat-free or low-fat cheese (shredded, slices, string, cottage, ricotta, etc)
- Fat-free or low-fat cream cheese
- Fat-free plain Greek yogurt
- Silken or firm regular or light tofu
- Roasted whole chicken
- Lean reduced sodium deli meats
- Whole-grain pasta (quinoa, brown rice, whole wheat, etc) or regular pasta
- Brown rice or white rice
- Bulgur, quinoa, barley, farro, etc
- Dry lentils (I like the precooked lentils at Trader Joes too)
- Tomato sauce or jarred marinara sauce
- Diced tomatoes with no added sugar
- Fat-free salsa
- Beans (black, pinto, white, etc) or chickpeas
- Canned vegetables (without added salt)
- Chopped chilies
- Canned artichoke hearts
- Fat-free low sodium broth
- Reduced-sodium light broth or tomato-based soups
- Canned unsweetened fruit (in water or juice)
- Pureed pumpkin for baking
- Tuna or salmon in water
- Peanut butter (no added sugar)
- Sugar-free jelly or jam (I buy “all fruit” spreads)
- Light microwave or air-popped popcorn
- Baked tortilla chips
- 100-calorie nut packs
- Frozen vegetables (without added sauce or salt)
- Frozen unsweetened fruit
- Veggie burgers (with 2 g fat or less)
- Vegetarian ground “meat”
- Unsweetened fruit bars or ice pops
Seasonings & Condiments
- Cooking spray, oil, vinegar
- Salt and pepper
- Dried herbs and spices, seasoning mixes, and dry rubs
- Fat-free or low-fat salad dressing
- Fat-Free mayonnaise (I use low fat)
- Hot sauce
- Fat free salsa
- Reduced sodium soy sauce
- Reduced sodium steak sauce
- Reduced-sodium teriyaki sauce
Do you have other Weight Watchers friendly items on your weekly grocery list?
More Weight Watchers Friendly Grocery Shopping Lists
Hungry Girl’s Healthy Supermarket List for 2017 (Hungry Girl)
Weight Watchers Walmart Shopping List with Freestyle SmartPoints (SlapDashMom)
Weight Watchers Aldi Grocery Shopping List with SmartPoints (SlapDashMom)
Weight Watchers Trader Joe Shopping List with Freestyle SmartPoints (Slap Dash Mom)
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