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  • Writer's pictureMackenzie Martin

Grocery List for Fat Loss

Fat loss is all about being in a calorie deficit, which means eating fewer calories than you burn on a daily basis.

That number is completely individualized and looks different for everyone, depending on a list of factors, including height, weight, age, goals, activity level, etc.

So, as a general guideline to follow to ensure you're feeding your body with the best foods that are fat-loss friendly *while still remaining in a calorie deficit & not overeating*, here are 5 common food categories with lists of foods for each that are healthy and satiating.

*for all diets, choose which apply to you*



  • Boneless skinless chicken breast

  • Eggs

  • Ground turkey *90%+ lean*

  • Wild salmon

  • Shrimp

  • Tuna *if canned, look for light or reduced sodium*

  • Lentils

  • Nonfat plain Greek yogurt

  • Chickpeas

  • Beans

  • Tempeh

  • Edamame

  • Clean protein powder (use as a supplement, not a main source)

Go for organic as much as possible, to avoid added chemicals, hormones, etc.


  • Dark leafy greens, like spinach, kale, Swiss chard, lettuce, etc.

  • Broccoli

  • Cauliflower

  • Mushrooms

  • Brussels sprouts

  • Carrots

  • Onions

  • Tomatoes

  • Bell peppers

  • Potatoes (white & sweet)

  • Cucumber

  • Zucchini

etc...Go for what’s in-season and don’t fear the freezer…frozen veggies are great!


  • Apples

  • Bananas

  • Raspberries

  • Blackberries

  • Blueberries

  • Strawberries

  • Oranges

  • Cherries

  • Melon

  • Avocados

etc....Aim for in-season fruit as much as possible as it’s the best for taste & nutrients. Fresh or frozen are great!

Whole Grains:

  • Oatmeal

  • Quinoa

  • Brown rice

  • Bulgur

  • Buckwheat

  • Bread

etc...these are great dietary additives, but careful with portion sizes with these, as they can quickly pack on calories.

Condiments & Pantry:

  • Mustard

  • Salsa *be mindful of the sodium content…goal should be no more than 200mg per serving*

  • Organic ketchup *get rid of that high fructose corn syrup sugar in a red bottle*

  • Lemon juice

  • Garlic *fresh or powder*

  • Sea salt

  • Pepper

  • All the spices and herbs

  • Chia and/or flax seeds

  • Coffee

  • Tea

  • Unsweetened almond/cashew milk

Try to focus on getting at least 80% of your daily calories from these wholesome, nutritious foods, and the rest can come from your favorite treat foods.

Don't restrict yourself from your favorite less nutritious foods...enjoy them here & there and that's how you'll be able to maintain & sustain a healthy weight.

xo Mackenzie.

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