Ready to get cooking with the meal plan for weight loss? Here’s the full shopping list for exactly what to buy, and check to make sure you have these pantry staples on hand.
SHOPPING LIST
FRUITS & VEGGIES
Onions
Regular carrots (for dinners)
Celery
Garlic
Kale
Broccoli
Cauliflower
Sweet potatoes
Brussels sprouts
Baby carrots (for snacks)
Sugar snap peas
Cherry tomatoes
Cucumber
Mixed greens
Avocados
Bananas
Apples
Blueberries
LEAN PROTEIN
¾ lb chicken breasts, boneless, skinless
4 oz lean steak
4 oz salmon fillet, preferably wild
4 oz mahi-mahi fillet
Tuna, canned in water
3 oz smoked salmon
½ lb deli turkey, lean
EGGS & DAIRY
Greek yogurt, plain, low-fat
Milk, nonfat
Feta cheese, crumbled
Eggs, large
WHOLE GRAINS
Quinoa
Oats, rolled
Whole-wheat tortillas
Brown rice
Whole-wheat bread
DRY GOODS
1 large can (28 oz/875 g) diced tomatoes
1 can (15 oz/470 g) chickpeas, no salt added
1 can (15 oz/470 g) black beans, no salt added
Teriyaki sauce, reduced sodium
Vinaigrette
Nuts, unsalted
Chia seeds
COLD CASE
Fresh pesto
Hummus
Tzatziki
FREEZER
1 lb (500 g) frozen mixed vegetables, no salt added
Frozen mango, unsweetened
Frozen strawberries, unsweetened
Frozen shrimp, cooked, peeled
PANTRY STAPLES
Extra-virgin olive oil
Salt and pepper
Chicken stock, reduced sodium
Dried bay leaves
Sesame seeds
All-natural cooking spray (Note: Cooking sprays often contain more than just oil. Be sure to read the label to avoid consuming any unnecessary chemical propellants or other additives.)
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
Really good list but how do I print it??
Hi I scratched my head about that for a moment too. On the top of the page by your bookmark star and pocket, there is a little rectangle that looks like a page with writing. If you hover over it, it says enter reader view. Click on that and the page will change to a printer friendly view.
Thank you! I’ll definitely try some of these suggestions.
I will give it a go as l work nights its hard to eat well.
I recently purchased a fitbit Alta Hr. I am trying to learn the correct way to utilize it and so far so good. I would like to go on the new eating 7 day program but was wondering if there should be any alternate foods if you are diabetic?
Hi, A list of best meat free alternatives would be extremely helpful for us vegetarian /vegan families.
How do you print it w/o getting 5 pages of ads? Really good list as well as the diet.
How do you print the diet and shopping list?
Just cut and paste into a word document.
I like the plan but i refuse to eat salmon or mahi mahi what should i replace the fish with?