BLACK FRIDAY OFFER: $150 OFF JUST FOR YOU! From November 22 to November 29, 2021 only
Logo Nautilus Plus Noir et blanc
UltimeFit, La plateforme d'entrainement en ligne Find a gym Promotions COVID-19 measures FR
Log in
User icon
Free trial
Icone abonnement

A Grocery List to Begin Your Weight Loss Program!

A significant step to begin your weight loss process on the right foot is to clean your fridge, freezer, and pantry. It is necessary to clear all reserves of foods with poor nutritional value or unhealthy foods to make room for more nutritious choices. Before going to the supermarket, always plan ahead the meals and snacks of the week, and make your grocery list accordingly. Once you get to the supermarket, stick to the items on your list. This way, you will not buy foods out of impulse, have fewer losses, and save money!

To give you a little help, here is a grocery list made of healthy foods among which you can choose to start your weight loss process:

Vegetables and Fruit
Make sure that you change them on a weekly basis, with a rainbow of colors in order to get a wide range of vitamins and minerals. I challenge you to get out of your comfort zone, and try a new kind every week!

Grain Products




  • St-Méthode whole wheat and sprouted wheat. For your toasts or sandwiches;
  • Bon Matin whole grain tortillas. For healthy sandwiches and pizzas, you can freeze them if needed by separating each tortilla with parchment paper.



  • Whole wheat, multigrain, or flaxseed Catelli Moisson Santé;
  • Catelli Smart;
  • Soba-Ya noodles: spelt and buckwheat, or Khorasan wheat and buckwheat soba noodles.


  • Dainty Timewise long grain brown rice;
  • Uncle Ben’s converted whole grain rice;
  • Long grain basmati rice.

Breakfast cereals

  • Multigrain O’s (Blue Menu);
  • Multi Grain Cheerios;
  • Oatmeal Squares, Life Multigrains, corn Squares (Quaker);
  • Bran flakes, Bran Buds, All Bran Starwberry Bites.



  • Melba 12 grains;
  • Ryvita;
  • Kavli 5 grains;
  • Kashi.

Granola bars

  • Kashi;
  • Praeventia (Leclerc);
  • Quaker Fibre & Omega-3.


Milk and Alternatives



Cheese (£ 20 % M.F.) 




  • Saputo Mozzarellissima;
  • Le seigneur de Tilly (Bergeron);
  • Le 6 % (Bergeron);
  • Light Havarti;
  • Light Jarlsberg;
  • Light Oka (Agropur);
  • Light Le petit St-Damase;
  • Light Le St-Paulin;
  • Light Le P’tit Québec (Cheddar and Mozzarella);
  • Light Black Diamond (Cheddar and Mozzarella);
  • Light Ficello;
  • Light Babybel (blue package).




  • Asana;
  • Liberté (less than 2 % M.F.);
  • Iögo;
  • Creamy (Yoplait and Danone);
  • Danactive (Danone).

Cow milk

  • Any brand, 1 % M.F. or skimmed.

Soya beverage

  • Natura;
  • So Nice.


Meat and Alternatives
Buy a minimum of one type of fish per week.



Ground meat

  • Ground turkey or chicken;
  • Extra-lean ground veal;
  • Extra-lean ground beef.



Canned or dry legumes



  • Soyarie Organic
  • Soyganic smoked tofu (delicious in salads!)


Also, select lean meat cuts, and remove all visible fat before cooking, as well as the skin.

And you, what are your favourite products?

By Marilyne Petitclerc

Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

A Grocery List to Begin Your Weight Loss Program! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © I'm taking charge 2013

I'm Taking Charge - Blog