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28 Must-Buy Supermarket Eats For Your Weight Loss Goals

Make smart choices the next time you're at the grocery store and don't walk out with products that are anything less than the best for your bod.

Even if you ate beforehand and brought a list of items to stick to, all of us slip up and make questionable choices when wheeling our carts down the inner aisles of our local supermarkets. And who can blame us? When it comes to supplementing fresh produce, lean meats, and eggs with packaged goods, there are so many traps to fall into. Whether you can't resist sugary childhood favorites or calorie-laden products mislabeled as healthy, it's easy to walk out with a couple (ahem, several) waist widening items in your basket. But if you reach for these perfect picks instead, you'll be pulling healthy choices out of your cupboards every time you reach in. Try out The 46 Best Supermarket Shopping Tips Ever while you're at it and keep your kitchen temptation-free.


Seapoint Farms Dry Roasted Edamame, Lightly Salted

seapoint farms edamame lightly salted

Per 1/4 cup (30 g): 130 calories, 4 g fat (0.5 g saturated fat), 150 mg sodium, 10 g carbs (8 g fiber, 1 g sugar), 14 g protein

Snack smart with a handful of roasted edamame from Seapoint Farms. This particular bag is lightly salted, which means you can pack on the protein without too much extra sodium. Excessive salt intake is one of the 20 Weird Reasons Why You're Gaining Weight So Fast, so keep the scale steady by adding these to your salad or favorite trail mix.

Buy it now for $0.90 per 0.79 oz snack pack at


Kashi Organic Promise Sweet Potato Sunshine Cereal

kashi sweet potato cereal

*Per 1 cup (51 g): 180 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 43 g carbs (4 g fiber, 7 g sugar), 5 g protein

Sidestepping all the sugary choices in the cereal aisle is easy with organic options like this. Kashi's sweet potato cereal is sweetened with cinnamon and molasses, yet only clocks in at 7 grams of sugar, so it pairs perfectly with a bowl of skim milk and a sprinkling of berries to start your morning the right way.

Buy it now for $3.49 per 10.5 oz box at


Halo Top Vanilla

halo top vanilla bean carton

*Per 1/2 cup (64 g): 60 calories, 2 g fat (1 g saturated fat), 110 mg sodium, 13 g carbs (3 g fiber, 5 g sugar), 5 g protein

There's no need to avert your eyes from the ice cream cartons taunting you in the freezer section, not when you've got America's best-selling pint in your cart. Halo Top, the $66 million brand, has a range of flavors with one thing in common—their unbelievable nutrition labels. Each half cup of ice cream only sets you back 60 calories, 2 grams of fat, and 5 grams of sugar, which means you can enjoy a decadent dessert without breaking the calorie bank and without sacrificing on taste. Those numbers may look too good to be true, but they're not, so grab a spoon and see for yourself!

Buy it now for $5.99 per 16 oz carton at


Modern Table Lentil Pasta

modern table lentil noodles penne

Per 2/3 cup (55 g): 190 calories, 0.5 g fat (0 g saturated fat), 10 mg sodium, 32 g carbs (3 g fiber, 3 g sugar), 15 g protein

A plate of pasta can be more than just a carby cheat meal. Each bite of Modern Table's lentil noodles is full of muscle-building protein, especially if you whip them up with grilled chicken and colorful veggies. For those still feeling skeptical, a study in the Archives of Internal Medicine showed a lower incidence of cardiovascular disease in those eating more legumes like lentils, so why not make this pasta purchase on your next grocery run?

Buy it now for $45.09 per 6 pack at


Bisquick Gluten Free Pancake & Baking Mix

gluten free pancake mix bisquick

Per 1/3 cup (40 g): 140 calories, 0.5 g fat (0 g saturated fat), 340 mg sodium, 31 g carbs (1 g fiber, 3 g sugar), 2 g protein

It's no secret that a gluten-free label doesn't always signify a healthy product, but you can trust this pancake mix to deliver if you've got a gluten intolerance (or even if you don't). With fewer calories and less fat than Bisquick's original baking mix, you can feel good about cutting into a stack of these cakes. Stop by the produce section on your way out and snag some fresh blueberries or bananas to top them off.

Buy it now for $5.31 per 16 oz. box at


Spindrift Cucumber

can of spindrift cucumbers

Per 1 can (12 fl oz): 2 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

If you're struggling to kick a soda habit, trash those sugary cans and stock up on seltzer instead. There are so many brands to choose from, but Spindrift, the first and only American sparkling water company made with real squeezed fruit, is one our favorites. The low-cal, low-sugar nutrition label is as refreshing as each slightly pulpy drink.

Buy it now for $1.82 per 12 fl oz. can at


Skinnygirl Protein Shake, Vanilla Bean Sundae

vanilla shake skinnygirl

Per 1 bottle (11.5 fl oz): 80 calories, 1.5 g fat (1 g saturated fat), 310 mg sodium, 5 g carbs (1 g fiber, 0 g sugar), 12 g protein

Put your sweet tooth to good use when you sip on Skinnygirl's vanilla protein shake. Since each bottle is sugar-free and less than 100 calories, you can get a guilt-free dose of protein without taking the time to mix up a shake yourself. These grab-and-go drinks are great for after the gym; at 12 grams of protein, they'll make up about half of the 20-30 grams of protein you need to eat after a workout.

Buy it now for $8.87 per 11.5 oz. bottle at


Amy's Black Beans & Tomatoes Breakfast Burrito

amys breakfast burrito beans tomatoes

Per 1 burrito (170 g): 270 calories, 8 g fat (1 g saturated fat), 540 mg sodium, 38 g carbs (6 g fiber, 3 g sugar), 12 g protein

Calling all vegetarians: this breakfast burrito belongs on your grocery list! Amy's is known for their delicious organic options, and this product is no exception. With potatoes, tofu, black beans, vegetables, and salsa wrapped up in a flour tortilla, you'll find yourself feeling fuller longer with this satiating pick.

Buy it now for $2.09 per 6 oz. box at


Horizon Organic Mozzarella Cheese Sticks

horizon mozzarella cheese sticks

Per 1 stick (28 g): 80 calories, 6 g fat (3.5 g saturated fat), 200 mg sodium, < 1 g carbs (0 g fiber, 0 g sugar), 8 g protein

Hungry between meals? Look no further than these Horizon string cheese sticks for a low-cal, high-protein snack. They're great for your kids' lunchboxes, but don't miss out on the benefits yourself. Since each serving packs on 20 percent of your recommended daily dose of calcium, it's a simple way to battle bone disease and osteoporosis.

Buy it now for $5.29 per 6 oz. package at


Wild Planet Light Tuna

wild planet tuna

Per 2 oz (56 g): 90 calories, 3.5 g fat (1 g saturated fat), 100 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 13 g protein

Tuna's a great source of protein, but make sure you aren't overriding its benefits by purchasing cans packed with added oils. You want something like this Wild Planet tuna, which is sustainably caught and only canned with sea salt so you can scoop it onto whole grain crackers or a spinach salad with confidence.

Buy it now for $3.99 per 5 oz. can at


Rx Bar, Coconut Chocolate

coconut chocolate rx bar

Per 1 bar (52 g): 210 calories, 9 g fat (2 g saturated fat), 150 mg sodium, 23 g carbs (6 g fiber, 14 g sugar), 12 g protein

Sure, there's 14 grams of sugar in each of these Rx bars, but it's from natural sources including dates and fruit. Each one is made with real, whole foods and "no b.s," which is an ingredients list to cheer about. Unwrap one of these protein-packed bars after a run or a spin class when your body's glucose levels are depleted and you need to refuel. It's a satiating snack that will keep your sweet tooth happy while boosting your muscle mass at the same time.

Buy it now for $2.06 per 1.8 oz. bar at


Justin's Classic Almond Butter Squeeze Pack

justin squeeze pack almond butter

Per 1 pack (2 tbsp): 200 calories, 18 g fat (2.5 g saturated fat), 0 mg sodium, 6 g carbs (3 g fiber, 1 g sugar), 6 g protein

Whether you love squeezing them onto a banana or straight into your mouth, Justin's almond butter packs belong in your grocery cart. Each one is full of 18 grams of fat (the healthy kind) and lots of protein. And the best part is, pre-measured packs like these make it easy to know just how many creamy calories you're spreading on that AB&J.

Buy it now for $1.99 per squeeze pack at


GT's Kombucha

gt kombucha bottles

Per Gingerade (8 fl oz): 30 calories, 0 g fat (0 g saturated fat), 10 mg sodium, 7 g carbs (0 g fiber, 2 g sugar), 0 g protein

Pencil this probiotic drink onto your list and let the live cultures growing inside of it work wonders in your tummy. Good bacteria, like the kind lingering at the bottom of these kombucha bottles, have been shown to have a positive effect on general health. According to a study in the British Journal of Nutrition, taking a probiotic supplement for 12 weeks over a placebo led to significantly higher weight loss in overweight women. Drinking GT's kombucha can give these benefits, but won't make too much of a dent on your daily calorie intake.

Buy it now for $4.47 per 16 fl oz. bottle at


Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread

ezekiel low sodium whole grain loaf

Per 1 slice (34 g): 80 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 4 g protein

Don't cut these carbs from your diet. Ezekiel 4:9's whole grain slices are the best way to bookend a sandwich, especially if you're opting for the sodium-free version. This organic brand uses sprouted grains and legumes in their bread, which can up their vitamin synthesis six to ten times, according to a study in the American Journal of Plant Nutrition.

Buy it now for $18.97 per loaf at


Sir Kensington's Organic Mayonnaise

jar of kensingtons organic mayo

Per 1 tbsp (14 g): 100 calories, 11 g fat (1 g saturated fat), 11 mg sodium 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

Look out for Sir Kensington's on your next trip to the store; We Tested 5 Mayos, And This Is The Best! Made with organic ingredients, including free-range eggs, this silky spread will shock you with its great taste, but not its nutrition label.

Buy it now for $9.99 per 16 oz. jar at


Quaker's Steel Cut Oats

quakers steel cut oats

Per 1/3 cup (45 g): 170 calories, 3 g fat (0.5 g saturated fat), 0 mg sodium, 31 g carbs (4 g fiber, 1 g sugar), 6 g protein

Opt for oats in the morning with a bowl of Quaker's. These steel-cut, 100 percent whole grain oats aren't just easy to make, but easy on your body. Low in fat and free of sodium, you can trust in each protein-rich spoonful. While other products are bursting with sugar, these oats only have one single gram, so have fun with your toppings! We recommend a sweet handful of berries.

Buy it now for $3.88 per 25 oz. canister at


Newman's Own Thin & Crispy Roasted Vegetable Pizza

newmans own roasted vegetable pizza

Per 1/3 pizza (35 g): 240 calories, 9 g fat (3.5 g saturated fat), 550 mg sodium, 33 g carbs (3 g fiber, 3 g sugar), 11 g protein

Believe it or not, pizza can be part of a healthy lifestyle. With scale-friendly choices like Newman's Own's vegetable pizza, you don't have to call your cheesy slice a cheat meal. This crispy pie is made of part-skim mozzarella and has a multigrain crust, more grams of protein than fat, and a hearty helping of mushrooms, red onions, and bell peppers. So don't feel pressured to order a pizza next time your friends are over; simply heat up one of these.

Buy it now for $11.19 per pizza at


Siggi's Whole Milk Icelandic Yogurt With Mixed Berries

siggis mixed berries yogurt

Per container (125 g): 140 calories, 4.5 g fat (3 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 8 g sugar), 12 g protein

12 grams of protein and only 8 grams of sugar? A yogurt ratio like that is music to our ears and characteristic of full-fat finds like this. And to make Siggi's Icelandic yogurt even better, each of their mixed berries cups is bursting with bacteria. Like the GT's Kombucha above, the live active cultures on the ingredients list make this a probiotic product that's good for your gut, in addition to the rest of your body.

Buy it now for $1.49 per 5.3 oz. container at



lemon rosemary oloves

Per 1 Lemon & Rosemary pack (30 g): 53 calories, 5.5 g fat (>1 g saturated fat), >1 mg sodium, >1 g carbs (0 g fiber, >1 g sugar), >1 g protein

It doesn't get much better than these gems when it comes to snacking. Each low-cal bag of Olove's is home to at least 10 pit-free olives and less than one milligram of sodium. So snack on the go with any of the brand's four flavors for a freshly packed treat between meals.

Buy it now for $0.72 per 1.1 oz. pack at


Progresso Light Zesty! Santa Fe Style Chicken

progresso santa fe chicken soup

Per 1 cup (236 g): 80 calories, 1 g fat (0 g saturated fat), 460 mg sodium, 13 g carbs (3 g fiber, 1 g sugar), 5 g protein

Make some serious weight loss progress with Progresso's light options. The Santa Fe Style Chicken can is full of white meat chicken, corn, rice, and black beans, not to mention a nutrition label that reads more like a snack than a soup. Each cup of the stuff is less than 100 calories, and while lots of other brands sneak in sodium levels that inch close to quadruple digits, this Progresso product contains less than 500 milligrams. Yes, please!

Buy it now for $2.49 per 18.5 oz. can at


Emerald 100 Calorie Pack Natural Almonds & Walnuts

almond walnut pack emerald

Per 1 pack (16 g): 100 calories, 9 g fat (1 g saturated fat), 0 mg sodium, 3 g carbs (2 g fiber, 1 g sugar), 3 g protein

Why load your cart up with flavored or sodium-heavy nuts when you could buy Emerald packs? At 100 calories each, these almond and walnut mixes don't just help you easily keep track of your snacking, but let the nuts speak for themselves. There are only two ingredients listed on the package: almonds and walnuts. So simple and so simply good for you.

Buy it now for $4.94 per 3.92 oz. pack at


Smucker's Natural Creamy Peanut Butter

smuckers natural peanut butter

Per 2 tbsp (32 g): 200 calories, 16 g fat (2.5 g saturated fat), 105 mg sodium, 6 g carbs (2 g fiber, 1 g sugar), 8 g protein

Read your labels right and choose a peanut butter jar packed with only peanuts and salt, like Smucker's Natural. Without any sketchy ingredients tacked on, you can go nuts when slathering the spread, confident in where those good fats and protein levels are coming from.

Buy it now for $8.98 per 26 oz. jar at


Organic Valley Reduced Fat Grassmilk

carton of organic valley milk

Per 1 cup (240 mL): 130 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 12 g carbs (0 g fiber, 11 g sugar), 8 g protein

It's time you gave your body a break from all the hormones, pesticides, and GMOs flooding in from the meat you're eating and the milk you're drinking. We know that buying products from grass-fed cows can bump up the price of the product, but isn't that worth the health benefits? Stock up on vitamin D and calcium without stocking up on chemicals when you try Organic Valley's Grassmilk.

Buy it now at your local market when you check out these location listings at


Skinny Pop Original Popcorn

bag of skinny pop

Per 1 package (18 g): 100 calories, 6 g fat (0.5 g saturated fat), 45 mg sodium, 9 g carbs (2 g fiber, 2 g sugar), 2 g protein

Banish buttered popcorn from your life and sneak one of these 100 calorie bags into your purse on your next movie date. Skinnypop turns a cheat treat into a smart snack by adding only sunflower oil and a little salt to their "pure popped perfection."

Buy it now for $0.47 per 0.65 oz. pack at


Lean Cuisine Chicken With Almonds

lean cuisine marketplace chicken almonds

Per 1 package (8.5 oz): 290 calories, 5 g fat (0 g saturated fat), 490 mg sodium, 44 g carbs (4 g fiber, 8 g sugar), 16 g protein

The freezer section can be hit or miss, so make sure you don't pass up this Lean Cuisine entree if you've got the chance. Zap this in the microwave and you'll have a steaming bowl of long-grain rice, chicken, nuts, and veggies within minutes. We love that you can count the grams of fat on one hand, but even more that the protein clocks in at a whopping 16 grams!

Buy it now for $2.79 per 8.5 oz package at


Lay's Oven Baked Potato Crisps, Original

bag of oven baked lays

Per 1 package (0.88 oz): 110 calories, 3 g fat (0 g saturated fat), 140 mg sodium, 19 g carbs (1 g fiber, 2 g sugar), 2 g protein

You didn't think we'd deprive you of your chips, did you? It's totally possible to indulge in a bag of crispy Lay's without hurting your health habits since one serving is just over 100 calories with 7 fewer grams of fat and 200 fewer milligrams of sodium than the classic version.

Buy it now for $0.47 per 0.88 oz. bag at


Aloha Chocolate Organic Protein Powder

aloha chocolate protein powder

Per 2 scoops (37 g): 150 calories, 4.5 g fat (1.5 g saturated fat), 190 mg sodium, 10 g carbs (3 g fiber, 4 g sugar), 18 g protein

Get the most out of each gym sesh with a protein shake made from chocolate Aloha powder. This blend of pea, pumpkin seed, and hemp seed protein is organic and full of key nutrients like magnesium and iron. It's also got 18 grams of protein, which will put you right at the sweet spot between 18-25 that Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios recommends for breakfast.

Buy it now for $28.49 per 15-serving container at


Applegate Smoked Turkey Breast

applegate smoked turkey package

Per 2 oz (56 g): 50 calories, 0 g fat (0 g saturated fat), 360 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 10 g protein

For humanely-raised, non-GMO, antibiotic-free meat, look out for Applegate products next time you're shopping. Their smoked turkey breast, in particular, is a low-cal, fat-free option that can spice up any sandwich with 10 grams of protein. We know buying more organic can ultimately mean spending more money, so read up on these 30 Ways To Save At The Grocery Store — Without Coupons! to make up for your splurges.

Buy it now for $6.99 per 6 oz. package at For Prime Fresh Members only.