weight loss foods

In Part one of our guide to shopping for weight loss, we explained the best fruit and vegetables to include in your shopping cart in order to maximize weight loss with Phen Caps. In this second part, we will explain the other foods you need to stock up on to maximize your weight loss potential.

Meat & Fish


A lean chicken breast is low in fat, calories and high in protein, which makes it ideal for weight maintenance. Not to mention, this meat is full of essential nutrients and vitamins, including vitamin B6, which boosts your metabolism.


This fish is one of the essential buys for your weekly shop. Packed with monounsaturated fatty acids (MUFAs)omega-3 and 6, it can help reduce body fat and increase metabolism, while also being an extremely good source of protein, low in calories and low in bad fats. Plus, it’s delicious and so easy to cook!


Tuna is a great source of protein and it is also rich in MUFAs omega-3 and 6, with the same weight loss benefits as salmon. While canned tuna is a convenient snack and can be packed in olive oil for more MUFA-rich health benefits, plus extra vitamin D, fresh tuna is lower in calories so aim to eat it that way, too.


These tiny fish are high in protein and loaded with omega-3s, which also help the body maintain muscle and they're a great non-dairy source of calcium. If you don’t like the flavor, soak them in milk for an hour to remove any trace of fishiness.

Chilled Products


Eggs are a great addition to your shopping cart, as they’re packed with protein, which is great for curbing your appetite and helping to build muscle as you lose fat. And forget having to separate the egg and the yolk to make egg white omelets, the yolk contains choline, a nutrient in the B-vitamin family, which breaks down fat.


Fear not, some cheeses have weight loss benefits, so you don’t have to go without while you’re working to lose weight. Fresh goat’s cheese and feta contain a fatty acid which helps you feel full and burn more fat; cheese labeled ‘grass fed’ will have the highest content of this healthy fat, so try to buy that if you can.


Milk contains the same fatty acid as these cheeses, plus a lot of satisfying protein. The calcium found in dairy products like milk has also been said to assist in the burning of fat and calories; studies have shown that consuming 1,000 to 1,400 milligrams of calcium per day resulted in women losing more fat and burning more calories.


Yogurt is often cited as a weight loss super food, and with good reason. Like milk, yogurt is high in fat-blasting calcium, plus it packs a lot of protein, which will keep you feeling full. Always opt for low sugar and low fat varieties of natural yogurt or Greek yogurt, as then you will not undo their good work. In general, Greek yogurt has more protein, but natural yogurt has more calcium, so put a pack of each in your cart if you’re a fan of both.

Dry Goods


Lentils are an extremely cost-effective addition to your shopping cart. With their combination of fiber and complex carbs they are a great low-calorie way to fill you up, plus you can skip meat altogether as they’re so high in protein.


Beans provide protein and fiber, helping firm muscle, keep you toned and fill you up. Buy your red, white and black beans dried and soak them overnight for the most benefits.

Brown Rice

This complex carb is rich in muscle-strengthening protein, in addition to energy-boosting B-vitamins. Add it to your cart and always have some in storage as a staple food of your weight loss journey.


This ideal breakfast food is filling and releases natural energy throughout the day, keeping you feeling satisfied and putting a stop to hunger pangs. Opt for steel-cut rolled varieties for the highest fiber content.

weight loss foods

Green Tea

This drink hydrates like water, helping fill you up and shed pounds. Plus, the antioxidants in green tea will increase the fat-burning potential of your body, helping you burn calories and target weight around your middle.


This ideal snack food is a great addition to your cart. Choose from almonds, peanuts, pistachios or pine nuts, or grab a bag of each and make your own 150-calorie nut mixes. These tiny bites fill you up with protein, while providing many nutrients and vitamins, plus their heart-healthy fatty acids stop hunger and burn fat.


A square of dark chocolate now and again can slow down digestion so you feel full for longer and eat less at your next meal. Dark chocolate is also full of MUFAs which boost your metabolism to burn more fat and calories, plus indulging in a little chocolate will stop feelings of deprivation while curbing sweet cravings.

Peanut Butter

This kids’ favorite is also great for weight loss, as it is packed with protein and full of healthy fats that help you slim down by burning fat and suppressing hunger. Natural peanut butters, which should list just peanuts and salt as ingredients, are the best, and watch the portion – Keep it small, about 1 tbsp.


Olive Oil

Many studies have shown that when people used MUFA-rich olive oil they ate less food and either maintained or lost weight. Plus, other studies indicate that the oleic acid in olive oil enhances the body's breakdown of stored fat. Use it for cooking and as a dressing for salads, pasta and cooked vegetables.

Black Pepper

Black pepper contains a substance called piperline, which blocks the formation of new fat cells, and studies have shown that it can enhance metabolism and burn calories. So, if you’re a fan, make sure you add a jar to your cart and feel free to sprinkle it liberally on your food!


As well as helping to boost your metabolism, cinnamon has also been found to significantly reduce blood sugar and cholesterol levels, in addition to helping metabolize sugar up to 20 times better. This means that your body is much less likely to store sugar as fat, plus balanced sugar levels will also stabilize your mood and energy levels, and your sugar cravings will be satisfied for the day.

While this is not an exhaustive list of all the foods you should put in your shopping cart, this guide forms a great idea of some of the foods you should consider as staples of a weight loss journey with Phen Caps. You can also check out part one of this guide here. We would love to hear from you about the foods you like to buy, especially if you’ve discovered something that also helps with weight loss. Let us know by commenting below!