If you’re looking to shed 10 pounds in six weeks, fitness coach Shauna Jense has a grocery routine that can help you get there. In a recent TikTok, Shauna walked viewers through the 11 key items she always buys when focused on fat loss, sharing tips to make grocery shopping for weight loss easy, nutritious, and sustainable.
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1. Fresh Vegetables
Shauna always starts in the produce section. “I always go to the veg section first, making sure I get my core nutrients,” she says. Leafy greens, bell peppers, broccoli, and zucchini are low in calories but high in fiber and vitamins, keeping you full and energized. Vegetables are the cornerstone of any weight loss plan because they fill your plate without adding excess calories.
2. Fresh Fruits
Next up are fruits, which Shauna uses as healthy snacks. “I like finding little snacks like berries so I can munch when I’m not really hungry,” she explains. Berries such as strawberries, blueberries, and raspberries are packed with antioxidants, low in sugar, and perfect for satisfying a sweet craving without derailing your diet.
3. Lean Protein
Protein is essential for fat loss, muscle retention, and satiety. Shauna recommends having a protein source with every meal. Options include ground turkey, chicken breast, and salmon. Lean proteins help keep you full longer and support your metabolism during a calorie deficit.
4. Turkey Sausage
Shauna also swears by low-fat turkey sausages as a breakfast option. “These are really good breakfast alternatives for a lower fat sausage, and they’re packed with protein,” she says. They give you the savory satisfaction of traditional sausage without all the extra fat and calories.
5. Frozen Vegetables
To make meal prep easier, Shauna stocks frozen vegetables. They’re convenient for quick stir-fries, soups, and side dishes. Even if you run out of fresh produce, having frozen options on hand ensures you always have nutrient-dense foods ready to go.
6. Low-Calorie Pasta
Shauna recommends low-calorie pasta for a healthier carb alternative. These options are filling, low in calories, and help prevent blood sugar spikes. They work well in stir-fries or pasta dishes while keeping your meals satisfying.
7. Condiments
Flavor doesn’t have to add calories. Shauna loves Naked and Saucy sauces, which are only 20 calories per serving. “They’re great for adding flavor without adding unnecessary calories,” she says.
8. Quinoa
A slow-digesting carb, quinoa keeps you full and fuels your workouts. Shauna uses it to round out meals and balance macros without overloading on calories.
9. Rice
Rice is another staple for meals, providing energy and fiber (especially brown rice or pre-cooked low-calorie options). It pairs well with lean proteins and vegetables.
10. Sweet Potatoes
Sweet potatoes are nutrient-dense, high in fiber, and low on the glycemic index. They’re perfect for balancing meals and helping you feel full longer.
11. Berries or Healthy Snack Alternatives
Shauna also emphasizes keeping snack-friendly items on hand. Berries, cherry tomatoes, or pre-cut veggies make it easy to curb cravings without sabotaging your progress.
Shauna recommends following a simple pattern when grocery shopping: start with vegetables, then protein, then frozen foods, followed by carb sources and condiments. For drinks, you can opt for regular black coffee for a boosted metabolism or sparkling water.
By building your fridge and pantry around these staples, you can create balanced meals, stay full, and make fat loss far more achievable.
