In a world of processed and convenient foods on the run, consuming the wrong things make it seem impossible to lose weight. Some are turning to extreme diets or GLP-1 medications, but the real issue is the foods that we are consuming, coupled with the portions that we eat. Many think that a proper diet consists of rice, chicken and vegetables, but the truth is that our bodies do require more – protein, carbs and fat. These are called macros, and tracking them makes a huge difference with weight loss. It all sounds scientific and complicated, but it doesn’t have to be, and I have comprised a grocery list to help you stick to the right foods.

Fruits and Vegetables

These are the obvious ones, but they are not all made the same because some are higher in sugar than others. Stick to the green vegetables as much as you can.

Meats

Protein is the real secret to weight loss, and most of us don’t get enough of it. Protein helps us feel full, which means less snacking later, but you always want to choose lean meats like:

Chicken Breast

Seafood (shrimp, scallops, crab)

Fish

Steak (yes, steak)

Dairy

Greek Yogurt (mix in some protein powder and fruit)

Lowfat Cottage Cheese (mix in some fruit)

Parmesan cheese

Shredded mozzarella cheese

(bake small piles on parchment paper for a great snack)

Lowfat milk (2% or skim)

Almond milk

Condiments

Not all condiments are high-calorie, so try seasoning with these:

Hot Sauce

Salsa

Honey

Garlic

Tumeric

Mustard

Zero-calorie maple syrup

Miscellaneous

Eggs (Because they are high in protein and nutritional value)

Apple cider vinegar (Add to lemon water for a daily shot)

Protein Premier Liquid (Great substitute for coffee creamer)

Protein Powder (add to yogurt, smoothies and more for extra protein)

Brown Rice

Popcorn

Add some or all of these items to your grocery list to make delicious and still healthy recipes without feeling like you’re starving. Diets don’t have to be hard, and change is easy with the right ingredients and food substitutes.