The 15 Best Foods To Buy At Walmart If You’re Trying To Lose Weight

Your wallet and waistline will thank you.

It’s easy to assume that shopping at a big box store like Wal-Mart, with its not-so-healthy processed foods and supersized snacks, is an uphill battle when you’re trying to lose weight. But the truth is, this megastore continually takes steps toward making it easier for customers to eat healthier and shed pounds.

“Many Wal-Mart locations now have organic and fresh food sections that make them comparable to regular grocery stores,” says nutrition consultant Danielle Omar, R.D., so you can stock up on go-to weight-loss staples, such as lean meats, fruits and veggies, and grains and nuts, all at a fraction of the price.

And contrary to popular belief, convenience foods can be weight-loss-friendly too, so long as you know what to look for as you’re scouring the aisles. Stick to pre-packaged and frozen meals that clock in under 400 calories, with fewer than 400 milligrams of sodium, 10 grams of fat, and 12 grams of added sugar, while still providing at least five grams of protein and fiber, says Omar, and focus on buying convenience foods that can, well, conveniently be supplemented with fresh, whole foods.

It may sound like a tall order, but here are 15 hidden gems to stock up on the next time you’re at Wal-Mart:

All-Bran Branbuds Cereal


This cereal delivers 40 percent of your daily fiber needs, which is an important part of losing weight, says dietitian and blogger Abbey Sharp, R.D. Among other things, eating enough fiber staves off hunger at a slow-and-steady pace, keeps your blood sugar in check (and, in turn, cravings), and improves digestion while also helping you break up with bloating.

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Plain Greek yogurt is a super-handy ingredient to have on hand when you’re trying to trim down—it can be paired with fruit for a high-protein, probiotic-filled snack, or used as a substitute for more calorie-dense ingredients in baked goods, creamy dressings, frozen desserts, and other dishes. “Protein helps keep you full, and requires more calories to metabolize than other macronutrients,” says Edwina Clark, R.D., head of nutrition and wellness at Yummly. Plus, yogurt is rich in gut-maintaining probiotics, and preliminary research suggests that gut flora may play a role in weight regulation as well, she adds.

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Great Value Black Beans
Beans not only contain loads of fiber and protein, but they also keep you full on very few calories, says Eliza Savage, a registered dietitian at Middleberg Nutrition in New York. One serving contains only 110 calories and a whopping seven grams of both fiber and protein. They’re a super-quick and cost-effective way to show hunger who’s boss.

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Prep a big batch of quinoa at the start of the week and add it to any dish to give it a major satiety boost, suggests Sharp. Each quarter-cup serving contains a whopping four grams of fiber and six grams of protein.

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Canned soup is one of those classic shortcut meals, but can often be loaded with fat and sodium, without providing any real substance in the form of protein and fiber, says Omar. This soup keeps the sodium content down to just 340 milligrams per serving (stopping bloat in its tracks), while providing six grams of fiber and seven grams of protein in the form of nutrient-dense veggies .

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“This hummus is pre-portioned into an individual serving, making it ideal for people who need help with portion control,” says nutrition expert Toby Amidor, R.D., author of The Healthy Meal Prep Cookbook. It also contains healthy fats and fiber, which are two important nutrients in the quest to feel full and satisfied. For even more satiety (without spiking your calorie intake), pair with sliced veggies like carrots, celery, and red pepper.


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An important component to weight management is hydration, as thirst can easily be mistaken for hunger, says Nina Eng, R.D., a chief clinical dietitian at Plainview Hospital in New York. If you’re ever tired of drinking plain water to quench your thirst (because sigh), LaCroix also makes flavored sparkling waters that are all-natural, calorie-, sweetener-, and sodium-free.

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Nuts contain the ultimate weight-loss trifecta to keep you satisfied—fiber, protein, and healthy fats. Grabbing the pistachios with no salt means less bloating, and the fact that they’re in-shell may help you slow down and become more mindful during your next snack attack, which can help you feel more satisfied on less munching, says Sharp.


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These are an excellent portable snacking option when you’re trying to lose weight. “Made with egg whites, nuts, dates, and cocoa, RXBARs are packed with satiety-boosting protein, fiber, and healthy fats to help offset blood sugar highs and lows between meals,” says Clark, nixing junk food cravings before they start.

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Luvo makes a delish line of frozen meals and bowls that you can stock up on for those nights when you don’t feel like cooking, but also don’t want to wreck your diet with takeout. “The meals are controlled for calories, saturated fat, sodium, and added sugar, while providing a plethora of filling whole grains and protein,” says Amidor.

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Usually, when a side dish is this convenient to make, there’s a catch (in the form of empty calories). Such is not the case with Seeds of Change, a 100 percent certified organic rice that contains two grams of fiber and five grams of protein per serving—and, bonus, is ready in 90 seconds, says Savage.


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Eating breakfast is a quick-and-dirty way to stabilize your blood sugar from the jump, so you’re less likely to turn to those not-so-healthy vending machine snacks when your body needs fuel, says Omar. These cups take the guesswork out of breakfast by pre-portioning everything so that all you have to do is add milk. Once you do that, you’ve got a filling breakfast with less than 300 calories, five grams of fiber, and 10 grams of protein to tide you over until lunch.

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Marketside Organic Vegetable Tray with Organic Ranch

“Veggies are packed with nutrients, and add volume to meals for very few calories,” says Clark. Keeping a veggie tray on hand is a super-convenient way to fill up—and slash calories—without compromising total meal size when you’re trying to lose weight.

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If you’re looking for a low-calorie pasta replacement but are sick of zoodles, look no further, says Savage. These noodles are low-cal, gluten-free, and contain no carbs, yet still, satisfy hunger like regular pasta. They’re made out of water-soluble fiber from the konjac plant, which also has prebiotic properties that can enhance gut health and potentially decrease bloating.

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The frozen meals section can be a tough aisle to navigate—sure, there are plenty of meals that could be considered weight-loss friendly, but often they’re loaded with sodium and the small portion sizes can leave you feeling hungry before you’ve even finished it. Instead, opt for frozen main dishes like pre-seasoned fish, and then supplement them with lots of veggies and a whole-grain side (frozen veggies and instant brown rice work wonders here!) for an easy meal that will actually fill you up, says Omar. This salmon, for example, contains 35 grams of high-quality protein for just 170 calories and 210 milligrams of sodium.

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