Balanced Body Weight Control

Free Healthy Shopping List

Download your printable, program-aligned shopping list — packed with wholesome foods to keep you on track all week.

This shopping list is designed to support your Balanced Body Weight Control journey. It focuses on whole, nutrient-dense foods that are affordable, easy to find, and simple to prepare. Print it out or save it to your phone before your next grocery run.

🥦Fresh Vegetables

  • Broccoli
  • Spinach
  • Kale
  • Zucchini
  • Bell peppers (red, green, yellow)
  • Carrots
  • Cucumber
  • Tomatoes
  • Onions
  • Garlic
  • Celery
  • Cauliflower

🍎Fresh Fruit

  • Apples
  • Bananas
  • Berries (strawberries, blueberries)
  • Oranges
  • Grapefruit
  • Watermelon
  • Pears
  • Lemons & limes

🍗Lean Proteins

  • Chicken breast (skinless)
  • Turkey mince
  • Eggs
  • Canned tuna (in water)
  • Salmon fillets
  • Lentils (dried or canned)
  • Chickpeas (canned)
  • Low-fat cottage cheese
  • Plain Greek yogurt (low-fat)

🌾Wholegrains & Carbs

  • Rolled oats
  • Brown rice
  • Quinoa
  • Whole wheat bread
  • Sweet potato
  • Whole wheat pasta
  • Rice cakes (plain)

🥑Healthy Fats

  • Avocados
  • Almonds (unsalted)
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Olive oil (extra virgin)
  • Peanut butter (natural, no added sugar)

🥛Dairy & Alternatives

  • Low-fat milk or unsweetened almond milk
  • Low-fat cheese
  • Plain yogurt (low-fat)
  • Unsweetened soy milk

🫙Pantry Staples

  • Canned tomatoes (no added salt)
  • Low-sodium vegetable or chicken stock
  • Apple cider vinegar
  • Soy sauce (low-sodium)
  • Herbs & spices (cumin, turmeric, paprika, cinnamon)
  • Green tea bags
  • Sparkling water (unsweetened)

Smart Shopping Tips

  • ✓Shop the perimeter of the store first — that's where the fresh produce, proteins, and dairy live.
  • ✓Buy frozen vegetables as a budget-friendly backup — they're just as nutritious as fresh.
  • ✓Avoid shopping on an empty stomach — you'll make better choices when you're not hungry.
  • ✓Prep your proteins in bulk on Sunday to make weekday meals quick and easy.

Want a personalized meal plan?

This list is a great start — but a plan built around YOUR goals, preferences, and lifestyle is even better.