• Country

Weight Loss – How to Shop for It

By Jiri Kaloc

The most important thing is to make a real change. And most often, the simplest and best change you can do is to go shopping. Bring home foods that are good for you and you will be set up for success.

Surround yourself with the right foods

If you want to lose weight successfully, surrounding yourself with healthy foods will be a big help. Having no foods at home or at work that would tempt you is the first step. Throw them out or give them away. Then fill your pantry and fridge with the right stuff – wholesome foods that carry plenty of protein, fibre, healthy fats, slow carbs, vitamins, and minerals.

Visit a farmer’s market

The best place to go shopping for weight loss is a farmers’ market. The first reason is you won’t see a million shiny packages filled with sugary junk food. There’s much less temptation to make a wrong choice. And the second thing is, you don’t have to keep in mind what foods are fresh and in season, the farmers will be happy to show you. But you can do your weight-loss shopping at almost any grocery store, so don’t be stressed if there’s no farmers’ market near you or if you don’t have the time to go there every week.

Shopping list

This shopping list should be good for about a week of eating that promotes weight loss. No single food is mandatory, you can vary it as you please, just stick to wholesome foods and always have enough foods in each category so you keep it balanced and don’t run out of anything.

  • Fats and oils
    • 500ml extra virgin olive oil (alternatives: avocado or macadamia oil)
    • 250g butter (alternatives: ghee, lard, beef tallow)
  • Meats, fish, eggs
    • 150g beef steak
    • 300g ground pork
    • 200g lamb rib chops
    • 200g salmon filets
    • 400g tuna filets (or canned tuna or sardines)
    • 1,5kg whole chicken
    • 12 eggs
  • Vegetables
    • 2 heads romaine lettuce
    • 500g mixed salad greens (arugula, spinach, watercress, etc.)
    • 1/2 head bok choy
    • 1 large head cabbage
    • 6 onions (mix of white, red, shallots)
    • 1 large head broccoli
    • 200g Brussels sprouts
    • 1 bunch of celery ribs
    • 400g tomatoes and bell peppers each
    • 300g carrots, celeriac and parsnips each
    • 150g mushrooms
    • 50g fresh ginger
    • 2 heads garlic
    • Various fresh herbs
  • Fruits
    • 2 avocados
    • 3 bananas
    • 2 lemons or limes
    • 500g mix of berries (fresh or frozen)
  • Starches and legumes
    • 1kg white potatoes (or sweet potatoes or plantains)
    • 1 small butternut squash
    • 200g beans, peas, or lentils
  • Dairy and cheese
    • 200g parmesan or mozzarella cheese
    • 400g white unsweetened yogurt
  • Dry goods
    • 100g nuts (pecans, walnuts, macadamia, almonds)
    • 500ml unsweetened almond or coconut milk
    • 200g olives
    • Dijon mustard
    • Apple cider vinegar
    • Various dried herbs and spices


Next up in Weight Loss series