During the cutting phase during prep, bodybuilders strive to maintain muscle mass while shedding body fat. Navigating the grocery store during those times can feel like walking through a minefield of temptation that could disrupt the desired calorie deficit.
On Aug. 1, 2024, pro Wellness division bodybuilder Julia Rene shared her grocery list, shopping strategies, and clever food-choice swaps for fat loss.
[Related: Men’s Open Competitor Martin Fitzwater Details the Financial Cost of Being a Pro Bodybuilder]
Julia Rene’s Weight-Loss Focused Grocery List
Rene’s complete grocery list:
Lean Protein
- Chicken breast
- Egg whites
- Cod
- Shrimp
- Jenny O’s turkey bacon
- Jenny O’s 93/7 turkey
- Tilapia
- Swaii
During a cut, Rene switches to lean protein sources like chicken breast and white fish to facilitate fat loss. She also begins her day with a serving of liquid egg whites.
Fatty Protein
- Bison 90/10
- Beef 90/10
- Steak
- Salmon
Rene suggests high-volume, low-calorie foods since they promote satiety while in a calorie deficit. She incorporates fatty protein sources into her meals to fulfill her daily fat requirement.
During her cut, Rene swaps her preferred full-fat beef, which she enjoys during the off-season, for the leaner Jennie-O 93% lean/7% fat ground turkey. She replaces pork chops with chicken breasts and bacon with Jennie-O turkey bacon.
Fats
- Avocado
- Almonds
- Walnuts
- Zero-calorie olive oil spray
- Pb2
- Unsweetened almond milk
- Unsweetened cashew milk
- Fairlife protein milk
- Egg yolk
- Dark chocolate
To minimize calorie intake during a fat-loss phase, Rene suggests swapping regular olive oil for a zero-calorie olive oil spray, peanut butter for PB2, and whole milk for unsweetened almond milk.
Carbs
- Bob’s red mill oats
- Puff wheat cereal
- Chex gluten-free cereal
- Orville Redenbacher’s smart popcorn
- Banza chickpea pasta
- Sarah Lee bread 45 cal bread
- Dave’s killer bread or bagels
- Oikos fat-free Greek yogurt
- Quaker rice cakes (plain, chocolate,
- apple cinnamon)
- Quaker cheddar rice crisps
- Black beans, lentils, or chickpeas
Rene prefers gluten-free cereal during the cutting phase to avoid bloating. She suggests substituting whole wheat pasta with chickpea pasta, which offers more protein and feeling of satiety.
Veggies
- Cabbage
- Asparagus
- Zucchini
- Squash
- Cucumber
- Celery
- Bell Peppers
- Green Onions
- Spinach
- Broccoli
- Cauliflower
- Sweet potato
- Alfalfa sprouts
- Radishes
- Frozen Mixed Vegetables
Cabbage is Rene’s go-to veggie while at home. When traveling, she opts for the convenience of a frozen vegetable mix and adds cucumbers as a quick, satisfying snack during the day.
Rene keeps pre-chopped green onions and bell peppers readily available in a container and adds them to her meals for flavor and nutrition.
Fruits
- Blueberries
- Strawberries
- Watermelon
- Pineapple
- Raspberries
Rene eats a serving of blueberries each morning, valuing their antioxidant properties that aid in flushing out metabolites from the muscles. (1) Post-workout, she opts for pineapple, a fruit low in calories but high in fiber and antioxidants.
Extras
- Yasso Greek yogurt bars
- Diet Soda
- ICE zero-calorie drinks
- Bolthouse Farms salad dressing dressing
- Waldfen Farms coffee creamer
- Walden Farms sugar-free syrup
- Walden Farms salad dressings
- G Hughes BBQ sauce
- Splenda
- La Croix
- Pickles
Following a training session, Rene enjoys a pickle, a low-calorie snack (five calories) that helps replenish electrolytes and prevent muscle cramps. Rene uses Splenda in her coffee and oats. She uses sugar-free syrup in other recipes to add sweetness without extra calories.
Rene keeps a well-stocked cabinet of low-calorie sauces and syrups, rotating them to add variety and excitement to meals.
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Reference
- Satheesh Babu, A. K., Petersen, C., Iglesias-Carres, L., Paz, H. A., Wankhade, U. D., Neilson, A. P., & Anandh Babu, P. V. (2024). Blueberry intervention mitigates detrimental microbial metabolite trimethylamine N-oxide by modulating gut microbes. BioFactors (Oxford, England), 50(2), 392–404. https://doi.org/10.1002/biof.2014
Featured image: @_juliarene on Instagram
