When you’re ready to shed some extra pounds, the first thing you likely consider is your eating habits. You’re probably aware that you’re going to need to tighten things up and come up with a plan in order to succeed.
Meal prepping, meal planning, grocery shopping, macro tracking, calorie counting… these all make their way to the top of your mind when weight loss is on the table. The problem that many of us run into is that we have no idea where to start. We live in a world that contains an abundance of information, all readily available with the tap of a phone screen. And most of which sound contradictory, complicated, and confusing.
Here at Fit Healthy Macros, we’re on a mission to simplify healthy eating, and part of that is making sure that you have the information and tools you need to set yourself up for success, no matter what your goals may be.
If you’re starting out on a weight loss journey and looking for a meal prep grocery list to be used as a guide for your meal plan, this article will help.
We’ll cover what kinds of foods we should be adding to our healthy grocery list, what kinds of foods to be meal prepping, and also share our resources for making this process even easier.
How Meal Prep Supports Weight Loss Goals
Planning and prepping your meals can help you lose weight by eating healthier, more nutrient-dense foods, controlling your portions, and limiting your propensity to snack and/or eat high-calorie, low-nutrition convenience foods due to a lack of planning and structure.
It’s important to remember that weight loss is the result of eating in a calorie deficit, which just means that you’re eating fewer calories than you are expending on a daily basis. Calorie deficits can be created by eating less and moving more, however, I always recommend that your calorie deficit for fat loss be created primarily through your nutrition, and meal prepping/planning can 100% help with that.
When you fail to plan, you plan to fail. We all know that one, right? But it’s very true when it comes to your nutrition. If you don’t have a plan, you’re far more likely to undereat, overeat, or make poor choices. While meal prepping will take some time and dedication, it will pay off, I promise you!
Meal Prep Grocery List for Easy Weight Loss
When it comes to putting together your meal prep grocery list with the goal of weight loss, I like to break down my list first by the major macronutrient categories; protein, carbs, and fat. But it’s also important that you make a plan for your meals before you just buy a bunch of groceries – make sure you’re purchasing items that make sense for your meal prepping!
What’s The Best Way To Start?
The best way to start is to make a plan for what you’re going to be prepping and cooking for the entire week. If you’re looking for a healthy meal plan that’s full of nutrient-dense, high-protein, macro friendly family recipes, we have you covered.
Once you have your meal plan in place and you know what you’re planning to make, now you can start to put together your healthy grocery list. However, I realize that some people just aren’t planners, and that’s ok, too!
If you simply want to shop for basic healthy foods each week from which you can build out a simple meal plan on the fly, the following healthy grocery list will include staple foods that will allow you to lose weight, save time, and reach your goals. You can get a more detailed list by downloading our macro cheat sheet!
Lean Protein Sources
- Chicken breast
- Pork tenderloin
- 93/7 ground turkey
- Turkey bacon
- Turkey pepperoni
- 96/4 ground beef
- Shrimp
- Egg whites
- Protein powder (I recommend 1st Phorm protein Level-1 or Clean Simple Eats (code TAMI saves you))
- Tuna
- Low-fat Greek yogurt
- Cottage cheese (I love Good Culture brand)
- Powdered peanut butter
- Protein bars (I recommend Built Bars (code FHM10 saves you), Level-1 bars, and Healthy Eating On The Go Bars (code FHM saves you))
- Beans (chickpeas, black beans, lentils)
Carb Sources
- Whole wheat bread, thinly sliced
- Low-calorie whole wheat English muffins
- Rice cakes
- Potatoes
- Butternut squash
- Rice
- Cauliflower rice
- Oatmeal
- Sweet potato
- Non-starchy veggies
- Healthy noodles or Miracle noodles (Costco finds)
- Fruit
- Tortillas (I like the Carb Smart ones)
- Pasta
Fat Sources
- Nut butters (I recommend Off Beat Butter (code TAMI) and American Dream Nut Butter (code FHM))
- Oil (olive, coconut, or avocado)
- Nuts
- Seeds
- Salad dressing
- Olives
- Butter
How to Meal Prep For Weight Loss
The most important thing to keep in mind when you’re meal-prepping for weight loss is that you’ll want to build your meals in a way that includes plenty of protein, veggies, and other nutrients that will fuel your body and keep you full.
The second most important factor is enjoyability. If you don’t actually enjoy the meals you’re prepping, chances are pretty good that you aren’t going to be too keen to eat them when the time comes.
Below are my top tips for meal prepping for weight loss:
Know Your Macro Numbers
Make sure you know and understand your personal daily nutrition needs. Remember, weight loss is the result of being in a caloric deficit, which means that you must know what intake is a calorie deficit for you. To get started, use our free macro calculator to calculate your calories and macros based on your goal of losing weight.
Plan Meals Based On Macro Targets
Plan for meals based on your daily calorie targets and/or adjust the meals to suit your needs. Adjust portions up or down so that you’re hitting your unique macros.
Meal Prep With Foods You Like
Make sure that the foods and meals that you’re planning to prep for the week are ones that you’ll enjoy! Weight loss does not need to be gruesome and hard to handle. You can eat the foods you enjoy and still lose weight! In fact, if you take a look at our fan-favorite macro-friendly recipes, you’ll be amazed at how easy, delicious and nutritious everything is without being overly taxing on your daily calories!
What’s Your Cooking Preference?
If you don’t want to cook recipes, consider just using the meal prep for weight loss grocery list above to guide your buying decisions and allow you to make healthy, balanced, and nutrient-dense meals all week long.
Inventory of Ingredients
Once you’ve identified your meals for the week, write down a list of all of the ingredients you’re going to need to make them and in what quantities. Before you make that grocery order or head out to the store though, check to see what you already have on hand to ensure you’re not unnecessarily buying extras.
How Much Meal Prepping Will You Do?
Decide to what degree you’re going to meal prep. Do you want to meal prep all of your meals? Just breakfast? Breakfast and lunch? How many days ahead can you realistically and safely meal prep? Maybe you’d rather just “food” prep some batches of protein, veggies, and carb sources for the week so that you can build simple meals at any time that fit your fat loss macros.
Weigh Foods To Track Macros Easier
Consider buying a food scale to weigh and measure your food portions before placing them in your meal-prepping containers to ensure you’re being as adherent and accurate as possible while you track your weight loss journey.
If you aren’t sure how weighing food works, check out my weighing food for macros guide.
Practical Meal Prep Examples for Weight Loss
Breakfast Meal Prep
Breakfast
Meal Prep Breakfast Sandwiches
295 cal24g protein27.5g carbs12.5g fat
Kickstart your mornings with these protein-packed sandwiches! With just a few simple ingredients like eggs, turkey bacon, and whole wheat English muffins, they’re easy to make and even easier to grab on busy days.
Dinner Meal Prep
Dinner · Lunch
Pizza Pasta Bowls
420 cal37g protein33g carbs16g fat
Love pizza and pasta? These high-protein bowls are the ultimate comfort food, meal-prep style. Made with lean ground beef, whole wheat pasta, and your favorite pizza toppings, they’re a quick and delicious option for busy weeknights.
Dinner · Lunch
Cottage Cheese Taco Bowls
341 cal46g protein6g carbs16g fat
These taco bowls are a meal prep game-changer! Packed with lean protein, fresh veggies, and the creamy goodness of cottage cheese, they’re an easy and flavorful way to hit your macros. Perfect for a quick, satisfying dinner after a busy day.
Frequently Asked Questions
The best way to meal prep for weight loss is to start with a plan that works for you and your goals. Keep it simple by focusing on meals that include lean protein, veggies, and healthy carbs. Batch cooking staple ingredients – like grilled chicken, roasted vegetables, and rice – makes it easy to mix and match meals throughout the week. Remember, the key is creating a system that you’ll actually stick to.
Start by deciding what meals you want to prep for the week. Write down all the ingredients you’ll need, then check what you already have in your kitchen to avoid overbuying. If you’re unsure where to start, use the grocery list in this article as a guide. It’s packed with healthy staples to keep you on track with your weight loss goals.
Not at all! Meal prep should fit your lifestyle, not overwhelm you. Some people like prepping everything – breakfast, lunch, and dinner – while others focus on prepping just one or two meals a day. If cooking everything ahead feels like too much, start small by prepping proteins, veggies, and carbs in batches so you can quickly assemble balanced meals during the week.
Meal prep doesn’t mean you’re stuck eating the same meal over and over. Switch it up by prepping versatile ingredients that can be used in multiple recipes. For example, grilled chicken can become the base for a salad one day and a wrap the next. Also, try adding different sauces, seasonings, or toppings to keep things fresh and exciting!
A balanced meal starts with protein as the centerpiece, followed by veggies, a healthy carb, and a little fat. You can use the “build your plate” method, which makes sure you’re getting the right mix of nutrients to fuel your body and stay full. If you’re tracking macros, weigh and measure your portions to stay on target.
Meal Prep Shopping List For Weight Loss; Final Thoughts
When making your shopping list for a week of meal prepping with the intention of losing weight, the biggest key to your success and sustainability is to choose nourishing, balanced foods with an emphasis on protein as the meal’s centerpiece.
I encourage using the “build your plate” method, whether meal prepping or not. Essentially, building your plate ensures that you’re getting the proper balance of protein, carbs, and fats with every meal. The quantities and portions that you use will depend on your unique and specific needs.
Finally, meal prepping does not need to be hard or complicated! In fact, it can be a tool for your weight loss journey that will save you a lot of time and help you to adhere to your nutrition plan.
Use the healthy grocery list items that we shared as a baseline for the kinds of foods that are handy to have on hand for meal prepping, but then take a look around at our healthy recipes and choose a few to make for the week.
Here are some of our meal prep recipes: Breakfast Burritos, Creamy Buffalo Chicken Bowls, and macro-friendly Chicken Bacon Ranch Pasta!
If you like those, we have plenty more macro-friendly recipes here on the blog.
For Best Results, Pair Your Macro Diet With Strength Training
Macros are only half the equation. Pairing your nutrition with a consistent strength training plan helps you build lean muscle, support your metabolism, and get the most out of your hard work. The Simply Strong App is a strength training app for women over 35, with progressive at-home workouts designed to fit a busy schedule.
