Grocery Guide for Fat Loss & Muscle Gain
This isn’t a meal plan.
This isn’t a list of trendy foods you’ll try once and toss.
This is a realistic, strategic food guide built around how people like you actually live, eat, and train. These are foods that:
✔ Build lean muscle
✔ Help regulate hunger and energy
✔ Support hormones and digestion
You won’t find gimmicks here. Just nutrient-dense options you can find at any regular grocery store, grouped into three simple categories:
✅ Eat All the Time: Your foundation. Foods to build most of your meals around.
⚠️ Eat Sometimes: Helpful, but not essential every day.
❌ Eat Rarely: Foods that tend to hold you back more than they move you forward.
Stick to the Eat All the Time list 80% of the time, and you’re already on track.
✅ EAT ALL THE TIME
These foods are nutrient-dense, muscle-building, hormone-supporting, and inflammation-fighting.
Protein:
✔ Grass-fed beef (ground, steak, roast) – Rich in complete protein, iron, zinc, and B vitamins—ideal for strength, recovery, and hormone health.
✔ Chicken thighs (bone-in or boneless) – Higher in healthy fats than breasts, making them more satisfying and supportive of hormone balance.
✔ Wild-caught salmon (fresh or frozen) – Loaded with omega-3s to reduce inflammation, support brain health, and promote recovery.
✔ Lamb (ground or chops) – Iron-dense and naturally higher in CLA (a fat that supports fat loss and muscle retention).
✔ Turkey (ground or breast) – Lean, versatile, and packed with protein—great for building muscle without excess fat.
✔ Eggs (pasture-raised) – Contain choline, healthy fats, and all essential amino acids. One of the most complete foods for muscle repair and hormone production.
✔ Tuna (packed in olive oil or water) – High in protein and selenium, low in carbs, and easy to keep on hand for quick meals.
Carbohydrates:
✔ Sweet potatoes – Packed with fiber, vitamin A, and slow-digesting carbs to keep energy steady without blood sugar crashes.
✔ Beets (raw, cooked, or pickled) – Rich in nitrates to improve blood flow, stamina, and workout performance—plus great for liver support.
✔ White or red potatoes – Highly satiating, mineral-rich (especially potassium), and great post-training to replenish glycogen stores.
✔ Rice (jasmine, basmati, wild) – Easily digestible, fast fuel for training days, and pairs well with lean proteins for a balanced meal.
✔ Oats (steel-cut or rolled) – High in beta-glucan fiber to support heart health and digestion. Great for sustained energy and meal prep.
Fruits:
Fruit is your friend when you're training hard. It provides clean carbohydrates, fiber, antioxidants, and key electrolytes—without the blood sugar crash of processed snacks. And some fruits are more energy-dense than others, making them strategic tools for recovery and fueling.
✔ Bananas – High in fast-digesting carbohydrates and potassium. Great for pre- or post-workout fuel.
✔ Blueberries & Blackberries – Packed with antioxidants to reduce oxidative stress and support recovery. Low glycemic and easy on digestion.
✔ Apples – High in fiber and polyphenols. Great for blood sugar balance and digestive support.
✔ Oranges – Loaded with vitamin C and electrolytes—great for immunity and hydration.
✔ Raspberries & Strawberries – Lower in sugar, high in fiber, and rich in antioxidants. Ideal for fat loss phases.
Vegetables:
Vegetables do more than “fill your plate.” The right ones support gut health, estrogen metabolism, and reduce inflammation—all crucial for fat loss and recovery.
✔ Broccoli – Cruciferous veggie that supports hormone balance and detox pathways.
✔ Cauliflower – Versatile, low-cal, and supports digestion and blood sugar.
✔ Brussels sprouts – Fiber-rich and great for estrogen metabolism.
✔ Zucchini – Easy on digestion and hydrating.
✔ Bell peppers – High in vitamin C and antioxidants.
✔ Spinach – Packed with iron, folate, and magnesium.
✔ Cabbage – Budget-friendly, anti-inflammatory, and gut-friendly.
Fats:
Healthy fats are essential—not optional. They support hormone production, aid in vitamin absorption, and keep you full between meals.
✔ Avocados – Monounsaturated fats + fiber = hormone support and satiety.
✔ Olive oil (extra virgin) – Anti-inflammatory and antioxidant-rich.
✔ Ghee or grass-fed butter – Source of CLA and fat-soluble vitamins.
✔ Coconut oil – MCTs for quick energy and gut health.
✔ Chia seeds – High in omega-3s, fiber, and calcium.
✔ Pumpkin seeds – Rich in zinc and magnesium—critical for hormones and sleep.
✔ Basil seeds – Similar to chia, great for hydration and blood sugar balance.
✔ Flaxseeds – Supports estrogen metabolism and gut health.
Other Staples
Bone broth (homemade or quality store-bought)
Greek yogurt (plain, full-fat)
Cottage cheese (low or full fat)
⚠️ EAT SOMETIMES: Why These Are in the Middle
These foods can support your goals—but they require more context, portion control, or label awareness.
✔ Protein bars – Convenient, but many contain added sugars, sugar alcohols, and seed oils. Look for short, recognizable ingredient lists and 15g+ protein. If it reads like a chemistry experiment, it’s a once-in-a-while snack.
✔ Nut butters – Healthy fats, but calorie-dense and easy to overdo. Stick to 1-2 tbsp.
✔ Rice cakes – Great for quick carb boosts, but not filling on their own and lack nutrients.
✔ Whole wheat or sprouted bread – Better than white bread, but check ingredients and stick to 1–2 slices.
✔ Quinoa, lentils, hummus – Nutrient-rich carbs, protein, and fiber. Use for variety.
✔ Milk (cow’s or unsweetened almond/oat) – Can fit in well, but watch for added sugar or unnecessary thickeners.
✔ Smoothies – Can be nutrient-packed or sugar bombs. Build them right (protein + fruit + healthy fat).
✔ Greek yogurt with fruit or granola – Flavored yogurts can sneak in 15–25g sugar. Choose plain and add your own toppings.
❌ EAT RARELY: Why These Hold You Back
These foods are hyper-palatable, calorie-dense, and nutrient-poor. They spike cravings, blood sugar, and inflammation—often without providing any real fuel or recovery support.
If the average person cut just these foods from their daily intake, they’d likely reduce 400–600 calories per day without trying. That alone can lead to sustainable fat loss without tracking a single macro.
✔ Soda, sweet teas, fruit juices – Liquid sugar that wrecks blood sugar and adds zero satiety.
✔ Candy, cookies, pastries – Easy to overeat, zero recovery value.
✔ Frozen dinners and fast food – Often packed with trans fats, sodium, and mystery ingredients.
✔ Most cereals and granola bars – Disguised as “healthy” but loaded with sugar and seed oils.
✔ "Low-fat" or "sugar-free" packaged foods – Often more processed and confusing to your body.
✔ Canola, soybean, vegetable oil – Highly refined and inflammatory.
✔ Seed oil-based dressings and mayonnaise – Low-quality fats that sabotage recovery and hormone health.
🎓 Angela’s Coaching Tips
• Frozen fruits and veggies are just as good as fresh. Use what fits your budget and prep style.
• Every meal should include: a protein, a color (fruit or veg), and either a clean carb or healthy fat.
• Label reading tip: Look for 5 ingredients or less and words you recognize.
• Feeling stuck? Upgrade one meal at a time. Consistency matters more than perfection.
📥 Want the Grocery List in Your Hands?
I get it—sometimes you just want the list. No scrolling, no screenshots, no guessing at the store.
That’s why I put together a free, downloadable grocery guide with checkboxes and simple meal ideas using everything in this post. Print it, save it, use it.
✅ Grocery shopping checklist
✅ Real food (nothing fancy or hard to find)
✅ Sample meals to keep it simple
For more support, programs, or custom coaching:
www.buildwithangela.com
Instagram: @buildwithangela_
Email: angelanguyencoaching@gmail.com
