Weight Loss Foods with 1 Week Grocery List

Vancouver, WA Semaglutide Weight Loss

• Salmon (3-ounce serving): Baked Salmon with Lemon and Dill

  • Protein: 22 grams
  • Omega-3 fatty acids: 2.3 grams
  • Vitamin D: 570 IU (142% DV)
  • Vitamin B12: 4.8 micrograms (80% DV)
  • Selenium: 31 micrograms (45% DV)

 

• Kale (1 cup, chopped): Kale and Quinoa Salad with Lemon Vinaigrette

  • Vitamin A: 885 micrograms (98% DV)
  • Vitamin C: 53 milligrams (71% DV)
  • Vitamin K: 547 micrograms (608% DV)
  • Calcium: 90 milligrams (9% DV)
  • Fiber: 2.6 grams (10% DV)

 

• Blueberries (1 cup): Blueberry Oatmeal

  • Fiber: 3.6 grams (14% DV)
  • Vitamin C: 14 milligrams (19% DV)
  • Manganese: 0.5 milligrams (25% DV)
  • Antioxidants: Anthocyanins and other polyphenols

 

• Quinoa (1 cup, cooked): Quinoa-Stuffed Bell Peppers

• • Fiber: 5 grams (20% DV)
  • Magnesium: 118 milligrams (30% DV)
  • Phosphorus: 281 milligrams (22% DV)
  • Folate: 78 micrograms (20% DV)

 

• Sweet Potatoes (1 medium, baked): Baked Sweet Potato Fries

  • Beta-carotene (Vitamin A): 23,769 micrograms (264% DV)
  • Vitamin C: 29.51 milligrams (39% DV)
  • Fiber: 3.8 grams (15% DV)
  • Potassium: 542 milligrams (12% DV)

 

• Almonds (1 ounce, approximately 23 almonds): Almond-Crusted Baked Chicken

  • Protein: 6 grams
  • Vitamin E: 7.27 milligrams (49% DV)
  • Magnesium: 76 milligrams (19% DV)
  • Fiber: 3.5 grams (14% DV)
  • Healthy fats: Approximately 14 grams

 

• Greek Yogurt (1 cup): Greek Yogurt Parfait with Fresh Berries

  • Protein: 17 grams
  • Probiotics: Varies by brand/type
  • Calcium: 240 milligrams (24% DV)
  • Vitamin B12: 1.34 micrograms (56% DV)

 

• Spinach (1 cup, cooked): Spinach and Feta Stuffed Chicken Breast

  • Vitamin A: 943 micrograms (105% DV)
  • Vitamin C: 17.6 milligrams (23% DV)
  • Vitamin K: 888 micrograms (987% DV)
  • Iron: 6.43 milligrams (36% DV)

 

• Broccoli (1 cup, chopped): Roasted Broccoli and Garlic and Chili

  • Vitamin C: 81.2 milligrams (108% DV)
  • Vitamin K: 92.5 micrograms (103% DV)
  • Fiber: 2.4 grams (10% DV)
  • Folate: 57.3 micrograms (14% DV)

 

• Avocado (1/2 avocado): Avocado Toast

  • Healthy fats: Approximately 15 grams
  • Fiber: 7 grams (25% DV)
  • Potassium: 487 milligrams (10% DV)
  • Vitamin K: 14 micrograms (12% DV)

Shopping List

Proteins:

• Salmon (3-ounce serving)
• Chicken breast (for almond-crusted baked chicken)

Vegetables:

• Kale (1 cup, chopped)
• Spinach (1 cup, cooked)
• Broccoli (1 cup, chopped)
• Bell peppers (for quinoa-stuffed bell peppers)
• Sweet potatoes (1 medium, baked)
• Garlic (for roasted broccoli and garlic)
• Avocado (1/2 avocado)

Fruits:

• Blueberries (1 cup)

Grains/Legumes:

• Quinoa (1 cup, cooked)
• Chickpeas (for avocado and chickpea salad)

Dairy/Alternatives:

• Greek yogurt (1 cup)

Nuts/Seeds:

• Almonds (1 ounce, approximately 23 almonds)

Other:

• Lemon (for grilled salmon with lemon and herbs and lemon vinaigrette)
• Fresh herbs (for grilled salmon with lemon and herbs)
• Olive oil (for lemon vinaigrette)
• Feta cheese (for spinach and feta stuffed chicken breast)
• Balsamic vinegar (for lemon vinaigrette)
• Seasonings/spices: Salt, pepper, garlic powder, paprika, cumin, etc. (for various recipes)