How To Grocery Shop For Weight Loss! Insights From A Chicago Home Personal Trainer
- Darek Kowal
- Apr 7
- 4 min read
As part of my Meal Prep Service, I grocery shop for my clients, selecting everything they need to prep, cook, and pack a week of meals geared towards their weight loss goals.
For this article, I'm going to show you how you can make every trip to the grocery store a major step in your weight loss journey by choosing nutrient dense foods and avoiding pitfalls that will destroy your progress. Let's go!
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CHOOSING PROTEIN SOURCES FOR WEIGHT LOSS
As you'll notice, for our weight loss purposes and other health benefits, we are avoiding red meat and focusing on lean proteins. As for as lean protein is concerned, their are not many better options than boneless skinless chicken breast.
My favorite 'bang for my buck' trick is buying the largest package of fresh (not frozen) chicken breast I can find, often grabbing a 10+ pound pack of chicken that I know I can fit on a large baking sheet and cook all at once.
Beyond Chicken Breast, Ground Turkey is my number two lean protein source. I love grabbing 2-3 1 pound packages of 93% Lean Ground Turkey and making it the protein source for 1/2 of my meals.
The great thing about ground turkey is that it is so flexible. I can add a can of salsa and taco seasoning and have turkey tacos. I can add ketchup and mustard and have a deconstructed turkey burger. I can blend a homemade source and make ground turkey sloppy joes. There are PLENTY of ways to customize a ground turkey meal prep into a variety of tasty dishes!
Furthermore, white fish and shrimp are my next choices for protein sources with one big caveat: Whenever I cook fish or shrimp, I prioritize eating those meals first. Fish and shrimp will not keep as well as the chicken and turkey so, if you include those options in your nutrition plan, use them before you lose them!
TWO KINDS OF CARBOHYDRATES
Once you've got your protein sources down, the next step is carbs. Yes, you read that correctly ... CARBS!
Despite what some would have you believe, carbohydrates are not the enemy. They provide the necessary energy your body needs to power through your workouts AND will be key to feeling satiated even in a calorie deficit.
For purposes of our weight loss/meal prep, we need two types of carbs: starchy and fibrous.
For starchy carbs, I switch back and forth between white and brown rice. Personally, I prefer white rice based on the texture and chewiness. But I will fully admit that Brown Rice is technically better for you as it is more nutrient dense and has more fiber, meaning it will keep you satiated longer. Pick you rice and enjoy!
As for fibrous carbs, steamer bags of vegetables are your new best friend! Not only do they provide a low calorie nutrient dense option, but the steamer bags can be cooked in 6 minutes! Save time AND eat healthy!
I recommend a variety of broccoli, mixed veg, sweet potatoes, and any other vegetable that you love to keep your meals interesting.
VEGETABLES DON'T HAVE TO BE BORING!
IT'S ALWAYS SNACK TIME
Snacks are often the hardest part of a nutrition plan. Most people struggle because they are hungry and want to eat between meals without destroying their progress.
I have three reliable snack choices that are low calorie, delicious, and help conquer cravings between meals.
First, FROZEN FRUIT. I love to grab big bags of frozen fruit and enjoy them as my #1 snack options. Mango chunks, strawberry/banana blends, and berry mixes are a great snack between meals and double as the flavor enhancement I use for my water based homemade protein shakes (Chocolate protein powder, water, 1/2 a serving of frozen bananas and strawberries).
Next, Frosted Mini Wheats! I know what you're thinking. Sugary cereal?! But look at the nutrition label! 1 Serving of Frosted Mini Wheats is only 210 calories for 21 pieces! That's a lot of sweet, crunchy goodness when I need some mid day carbs!
Finally, Mini Caramel Rice Cakes! As I've written before, your snacks need to be something you can eat a lot of for very few calories. I can eat 16 mini rice cakes for only 110 calories! That's great value for a tasty snack between meals!
Whatever you choose, think of something that can provide a large serving size at the fewest calories possible.
Going to the grocery store with purpose is crucial to eating well and reaching your goals! Remember, if you don't have junk food in your home, you can't eat any.
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