One of the best ways to ensure you’re eating healthy and on your way to lose weight is by having home-cooked meals. When meals are prepared at home, you have complete control over the ingredients, amount of cooking oil used, and also the cooking method, allowing you to make nutritious meals, and helping to stay in calorie deficit. A good strategy to follow while losing weight is to plan your meals ahead, fetching all the groceries needed beforehand, and according to your diet plan. This cuts down the temptation to buy unhealthy snacks or indulge in foods outside of the diet plan. But while grocery shopping at the supermarket, it easy to fall for labels like “low-fat,” “natural,” or “organic” assuming they are healthy and thus weight loss friendly, but most of them aren’t, and can lead to weight gain instead (readymade soup packets and breakfast cereals for example). There’s also a myth that weight loss foods are expensive, well it’s not! That’s why you need to check diet plans on the Rati Beauty app, here you can lose weight by eating normal, “ghar ka khana.” What to eat, how much to eat, how to when to eat, and how to prepare your meals – everything is mentioned on the app. Do subscribe to the app to access all diet plans. In this article, we list out 15 Cheapest and Weight-Loss Friendly Foods From The Supermarket.
1. Frozen Green Peas:
A low-calorie veggie that’s available throughout the year in local grocery stores in the frozen section of the supermarket, green peas is a nutrient-dense vegetable with protein, fiber, vitamin A, C, K, thiamine, and minerals like manganese, phosphorous, zinc, etc. Additionally, they also have antioxidants. The combination of protein and fiber in green peas promotes satiety and can fit into any weight loss diet. Price: 169 INR for 1 kg. Also read: “10 Green Vegetables That Are Good For Weight Loss.”
2. Greek Yogurt:
Greek yogurt is considered a good protein source for vegetarians. Unlike regular yogurt, Greek yogurt undergoes multiple straining, resulting in a creamier texture and significantly higher protein content. This yogurt contains all nine essential amino acids and also boasts of substantial levels of calcium and healthy fats. Additionally, it’s rich in probiotics, aiding in optimal gut health. Furthermore, the probiotics in Greek yogurt promote a healthy digestive system, improving insulin sensitivity, supporting smooth digestion, and boosting weight loss in the process. Add Greek yogurt to smoothies for extra creaminess, substitute it for mayonnaise, or add some fruits and nuts to yogurt and have it as a snack to curb 4 pm hunger pangs. Price: INR 55 for 90 gm of tub.
3. Almond Butter or Peanut Butter:
Ditch sugar-rich chocolate spreads and pick almond butter or peanut butter to get a good dose of protein, healthy fats, various trace minerals, and many other essential nutrients. From smoothies to toasts, to granola to plain oatmeal recipes, almond and peanut butter can add a lot of flavour and taste to the blandest of foods. But while picking it off the supermarket aisle, buy the “no-added sugar” variant. In fact, roasted almonds/peanuts should only be the ingredient mentioned at the back of the pack. Price: Peanut butter 1 kg – INR 288. Almond butter 1 kg – INR 425
Eggs are a highly beneficial food for weight loss due to their high-quality protein content. Additionally, they are low in calories, with one large egg containing about 70 calories, making them a filling and nutritious option for those aiming to shed weight. Eggs are also rich in nutrients like vitamin B12, riboflavin, folate, iron, and phosphorus, and they all help to boost metabolism. The combination of protein and fat in eggs helps maintain feelings of satiety, reducing the temptation to overeat or snack on unhealthy foods. There are just a million ways to have eggs, from boiled to burji, to omelette – the options are just endless. The price of one egg is just 6 INR.
The caffeine content in coffee can increase metabolic rate and help your body burn more calories, especially during an intense workout session. It also acts as an appetite suppressant which means you would feel less hungry through the day. But do remember to drink your coffee black, without any sugar or creamer added. Price: INR 319 for 90 gm jar.
6. Puffed Rice/Murmura:
Murmura, also known as puffed rice, is a popular snack all across India. By choosing puffed rice over calorie-dense snacks like chips and cookies, we can satisfy their cravings without consuming excessive calories. For a weight-loss friendly version of spicy murmura, make it with less oil and spices like turmeric, cumin, chili powder, and salt. These spices can enhance the taste without adding extra calories. You can also roasted chickpeas and nuts to make it a protein-rich treat. Price: INR 299 for 1 kg.
Paneer is a rich source of protein along with being a source of fat-soluble vitamins A and D. Paneer is considered to have a high nutritional profile as it retains about 90% of the fat and protein, 50% of the minerals, and 10% of the lactose of the original milk. Not to mention, paneer tastes delicious and can be used to make a variety of dishes. But that does not mean having street-style shahi paneer or high-calorie paneer butter masala can be made a staple in your diet. Grilled paneer, paneer burji, paneer tikka, palak paneer are some weight-loss friendly dishes you can have without guilt. Price: INR 130 for 200 gm.
Lentils such as arhar, masoor, chana, moth, lobia, etc., are used extensively in India, and excellent options for weight loss due to their high protein and fiber content. Rich in plant-based protein, they create a sense of fullness, reducing overall calorie intake. Lentils are low in calories and fat, making them a filling yet healthy option. All lentils in India are available for less than 200 INR for 1 kg.
Flaxseeds aid in weight loss due to their high content of fiber, healthy fats, and essential nutrients. The soluble and insoluble fibers in flaxseeds promote feelings of fullness, reducing overall calorie intake and curbing cravings. Additionally, these seeds are a rich source of omega-3 fatty acids, promoting a healthy metabolism and supporting fat loss. Add them to smoothies, Greek yogurt, sprinkle over salads, and also make homemade energy bars with flaxseeds. Price: INR 186 for 1 kg.
10. Chia Seeds:
These tiny seeds come packed with mega doses of nutrition. They are whole grains, an excellent source of protein, high quality fibre, omega 3 fatty acids, calcium, potassium and magnesium, and iron among other nutrients. A true superfood indeed! What’s more, chia seeds are considered an excellent food option for those who are trying to lose weight. Not only do chia seeds have you covered nutritionally, the high fibre content keeps you full for long hours and helps you eat a better diet, which in turn helps with weight loss. Also, the high-protein content boosts the whole fat-burning process. Read about “15 Ways to Lose Weight with Chia Seeds.” Price: INR 269 for 500 gm.
Millets like kodo, proso, ragi, barnyard, foxtail are Indian superfoods with complex carbs, protein, fiber, and a host of micronutrients that are absolutely great for the health. When it comes to weight loss – these are particularly great because they do not cause sharp insulin spikes, have high protein and fiber content, and also contain minerals that help with the fat-burning process. The good news is that you can replace white rice with millets, and also make a wide variety of other dishes. Learn more about millets here – “Kutki and Other Amazing Millets for Weight Loss.” Millets are extremely budget friendly and you can get them all within 200 INR for 1 kg.
12. Kidney Beans:
Rajma or kidney beans is one of the best sources of plant-based protein. It’s a good non-perishable, affordable, high protein source with a high nutrient profile as well – vitamins, fiber, folate, iron, copper, potassium, manganese, to name a few. The combination of high fiber and protein content in rajma keeps one fuller for longer, boosts metabolism, and accelerates weight loss. The fiber in rajma acts as a prebiotic that promotes the growth of healthy bacteria in the gut. Price: INR 179 for 1 kg.
It’s considered one of the healthiest grains due to its high fiber and protein content, and also complex carbs. Quinoa is packed with protein, fiber, vitamins, minerals, fiber, protein, and healthy fats. It’s one of the best “plant-based” protein source with one cup of quinoa providing up to 8 gm of protein. This grain has a metabolism-boosting enzyme called betaine and also lysine which is an amino acid which aids in fat burning. It also has antioxidants and other essential minerals, and helps regulate blood sugar. Quinoa has also a good dose of antioxidants such as quercetin, kaempferol that fight free radicals. What’s amazing is that, it’s absolutely gluten free and keeps you full for long hours. You can add quinoa to salads to soups, and even use it for baking cakes. Price: INR 386 for 1 kg.
Tofu, a popular plant-based protein, is highly beneficial for weight loss due to its low calorie content and high protein levels. With minimal calories, tofu provides a feeling of fullness, reducing overall calorie intake. Tofu is versatile and can be incorporated into various dishes, making it easier to maintain a balanced, calorie-controlled diet. Price: INR 79 for 200 gm.
Chickpeas provides both protein and dietary fiber, two nutrients that help with weight loss. Each cup of chickpeas offers 15 grams of protein and up to 13 grams of fiber, without too many calories. Both protein and fiber in chickpeas keep you full for longer, keep appetite under check. Make chana masala, hummus, salad out of chickpeas or have them roasted for a crunchy, protein-packed snack. Price of 1 kg of chickpeas is 250. Also read: “Are Chickpeas Healthy for Weight Loss?”
Also, while you are grocery shopping, here’s an amazing tip to save money that no one will tell you about – shopping for local produce at your farmers’ market can be more affordable. Also, picking groceries from the store’s brands can be approximately 40% cheaper than popular brands, and you can save a lot of money that way too.