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A Healthy Grocery List For Muscle Gain & Weight Loss

September 04, 2018

A Healthy Grocery List For Muscle Gain & Weight Loss

Whatever your goal is in training, whether be it Muscle Gains or Weight Loss, one piece of advice that is guaranteed to help you achieve your goals is this: write a healthy shopping list!


Have you ever heard the term “30% Training 70% Diet?

You simply can’t out exercise a bad diet, that is a fact. If you’ve ever found yourself religiously at the gym but the weight is not shifting then this could be why.

Weight loss success simply comes down to the 70/30 rule. 70% of weight loss is due to making fundamental dietary changes and the remaining 30% comes from exercise. Getting your diet on point is absolutely vital and is the real key to shedding the fat.

A Healthy Grocery List For Muscle Gain & Weight Loss

Below we’ve listed 5 key tips to help you Lose weight with the 70/30 Rule:

1. Remove one dietary vice per day
2. Boost your protein intake at breakfast
3. Lay off the snacks
4. Timing is everything - There’s is simply no need to run on the treadmill for hours. Instead perhaps try HIIT Training - Overly long cardio workouts can in fact sometimes initiate a stress response which could in turn inhibit weight loss.
5. Keep a food diary



Essentials of a Healthy Shopping List

It doesn’t matter if you want to pack on lean muscle mass, shred body fat, get fit or are limited to a tight budget, you can tailor your shopping list to you needs.

Shopping List for Muscle Gain

In order to gain muscle mass, you need to consume a higher amount of protein and carbs to achieve a surplus of calories. When you want a high-protein shopping list, the healthiest choices are those that offer protein without saturated fat or excess calories.

Here’s a healthy protein shopping list:


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Here’s a healthy carb shopping list:


  • Brown rice
  • Quinoa
  • Oats
  • Beans
  • Wholemeal bread
  • High-fibre wholemeal cereal

Shopping List for Weight Loss

It is important to remember, when you are aiming to cut your calories for weight loss, don’t think diet, think healthy shopping list!

  • Whole-grain bread
  • Dried lentils
  • Colourful vegetables
  • Whole-grain cereal
  • Yoghurt
  • Oats
  • Lean meat and fish
  • Brown rice
  • Whole-grain pasta
  • Quinoa, barley, other whole grains
  • Dried beans and lentils
  • Dark green leafy vegetables; spinach, kale, chard
  • ‘Mixer’ veg that you can use in salads and other recipes like lettuce, red onions, carrots, celery, jicama
  • Fruits, nuts and berries for snacking
  • Low-fat dairy
  • Eggs

TIP: One thing you will notice about this shopping list is that there are not any sauces, dressings or condiments. Why you may ask? Because one of the easiest ways to cut calories in the kitchen is to eliminate high-calorie sauces and spreads.

A Healthy Grocery List For Muscle Gain & Weight Loss

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A Healthy Shopping List on a Budget

Just because you’re on a tight budget, doesn’t mean you need to limit the healthiness of the food you eat as much as you might think.


Many items on a healthy shopping list are in fact very affordable.

A great tip to ensure you stay on track with your diet is to bulk buy and invest in storage so that you can make meals by the bulk load, you can then simply split them into separate meals that you can freeze for later in the week. This way you always have food ready to go and will in turn be able to resist the urge to snack as there will be no excuse!

A Healthy Shopping List of foods that you can buy in bulk

  • Lean ground beef
  • High-fibre cereal
  • Chicken breast
  • Brown rice
  • Eggs
  • Greek yoghurt
  • Whole grain pasta
  • Tinned fish
  • Fruit and nut mix
  • Leafy greens
  • Brown bread
  • Oats
  • Beans

The shopping lists we've created should be used as guidelines to help you get the best results possible results based on your fitness goals. 

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