GROCERY SHOPPING LIST

FIBER

Fiber is essential for a healthy gut and digestive system. A high-fiber diet can support regular digestion, help maintain a healthy weight, and contribute to heart and metabolic health. It may also help reduce the risk of conditions including heart disease, diverticular disease, kidney stones, and certain cancers.

Fiber also helps support a healthy gut microbiome, which plays an important role in immune function and overall well-being.

Great Sources of Fiber

Vegetables

  • Artichokes

  • Brussels sprouts

  • Turnips

  • Beets

  • Avocado

Fruit

  • Pears

  • Figs

  • Berries

  • Bananas

Seeds & Nuts

  • Flaxseed

  • Chia seeds

  • Coconut

  • Almonds

  • Hazelnuts

Legumes & Grains

  • Chickpeas

  • Lentils

  • Barley

  • Oats

  • Quinoa

  • Whole-wheat pasta

Add more plants. Eat a variety. Keep your gut happy.

Aim to get your fiber from a variety of whole foods throughout the day—and increase your intake gradually while drinking plenty of water.

PROTEIN

Protein is an essential macronutrient that supports muscle growth and repair, strength, recovery, and overall health. It also helps you feel fuller and more satisfied after meals, which can make it easier to manage your appetite and support healthy weight goals.

Rather than eating most of your protein in one meal, spread your intake throughout the day. Including a quality source of protein at each meal and snack can help support consistent nutrition, recovery, and muscle maintenance.

Great Sources of Protein

Animal Sources

  • Fish

  • Eggs

  • Lean beef

  • Poultry

  • Plain Greek yogurt

  • Cottage cheese

Plant-Based Sources

  • Legumes

  • Pumpkin seeds

  • Quinoa

  • Hemp seeds

  • Chia seeds

  • Peas

Build every meal around a protein source.

Pair protein with colorful vegetables, high-fiber carbohydrates, and healthy fats to create balanced, satisfying meals that fuel your body and support your goals.

Don't fear food—build better meals.

Prioritize whole foods, plenty of protein and fiber, and foods you genuinely enjoy. There's room for treats, too.

Consistency—not perfection—is what makes healthy habits stick.

HYDRATION

Every cell in your body depends on water.

Water is essential for nearly every function in the body, from digestion and circulation to temperature regulation and brain function. Staying properly hydrated can help you feel and perform your best throughout the day.

Water Helps With:

  • Digestion — Supports healthy digestion and regular bowel function

  • Waste Removal — Helps your body eliminate waste through the kidneys and digestive system

  • Feeling Satiated — Staying hydrated can help manage hunger and support healthy eating habits

  • Brain Function — Supports focus, concentration, mood, and cognitive performance

  • Muscle Function — Helps transport electrolytes and nutrients needed for muscle contraction and recovery

And don't just think biceps—your heart and every other muscle and vital organ rely on proper hydration to function.

Drink water consistently throughout the day—not just when you're thirsty.

Hydration needs vary based on your body, activity level, climate, and how much you sweat. If you're exercising or sweating heavily, replacing fluids and electrolytes becomes especially important.

Goodies & Treats

Healthy eating should still be fun and satisfying. A few of my favorite ways to add flavor, variety, and a little indulgence:

  • Daaaaark chocolate — 70% cacao or higher

  • Broths

  • Nut butters

  • Coconut oil

  • Gluten-free crackers

  • Fresh salsa

  • Hummus

Why These Foods?

Weight management doesn't have to mean eating less of everything or giving up the foods you love. The goal is to build meals that are satisfying, nutrient-dense, and easy to stick with.

These are some of my favorite foods for supporting healthy weight management because they provide a combination of protein, fiber, healthy fats, vitamins, and minerals—all of which can help keep you feeling full and fueled.

And yes, carbs belong here too! Potatoes, oats, quinoa, and especially rice can absolutely be part of a balanced approach to weight management.

Protein & Healthy Fats

  • Eggs

  • Plain Greek yogurt

  • Tempeh

  • Nutritional yeast

  • Hemp & chia seeds

  • Nuts

  • Avocado

  • Raw cheese

Fruits

  • Berries

  • Apples

  • Green(er) bananas

  • Figs

Vegetables

  • Kale

  • Chard

  • Celery

  • Cucumbers

  • Romaine lettuce

Carbohydrates & Fiber

  • Quinoa

  • Oats

  • Beans

  • Potatoes

  • Rice (I love rice!)

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