When it comes to grocery chains, Publix is a great place to find just about anything you’re looking for, from fresh produce to sushi to household items, and that’s not all. Publix should also be on your radar if you’re in the process of losing weight. We’ve put together a shopping list of the 10 best foods to buy at Publix for weight loss, to make your grocery shopping task even easier.
One of the biggest challenges of a diet is having the right foods available in your kitchen, and we’re here to make it easier. “Consumers should focus on unprocessed foods such as fruits, vegetables, proteins and whole grains,” he explains. Lisa Young, Ph.D., Registered Dietitianthe author of Finally full, finally slimnutritionist in private practice and member of our committee of medical experts.
Young recommends adding fiber-rich foods to your cart, as they promote satiety. Sources of healthy fats, like nuts, avocados, and olive oil, are also great buys, as are whole grains like quinoa, oats, and brown rice.
“When you consider purchasing packaged foods, [beware] added sugars and unhealthy fats; if possible, try to avoid ultra-processed foods and drinks [as] “They are often high in unhealthy fats, calories, added sugars and preservatives,” Young warns.
Losing weight can be a full-time job, so focus on all the right exercises and lifestyle changes, and we’ll help you choose the right groceries to have on hand for every meal. Let’s dive into the best foods to buy at Publix for weight loss.
Publix Medium Fruit Salad
Nutrition Facts (per 3 1/2 oz.):
Calories: 35
Fat: 0 g (saturated fat: 0 g)
Sodium: 10 mg
Crabs: 9 g (Fiber: 1 g, Sugar: 8 g)
Protein: 1 g
Fruit salad is always a smart choice to have on hand. It makes a great light meal served with Greek yogurt or salad or enjoyed on its own as a low-calorie snack. Publix Medium Fruit Salad includes watermelon, strawberries, honeydew melon, cantaloupe, pineapple, and grapes. It changes seasonally, so you won’t get bored!
Skinless Chicken Breasts
Nutritional Value (per 4 oz):
Calories: 130
Fat: 3 g (saturated fat: 1 g)
Sodium: 45 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 25 g
Chicken is a staple in everyone’s meal rotation. It pairs well with a freshly prepared salad or as a lean protein main dish with a side of vegetables. Research shows that following a high-protein diet can lead to weight loss, and these Skinless Chicken Breasts from Publix, a quality protein concentrate with 25 grams of protein in a four-ounce serving.
GreenWise Organic Firm Tofu
Nutritional Value (per 3 oz):
Calories: 70
Fat: 4 g (saturated fat: 0 g)
Sodium: 15 mg
Crabs: 2 g (Fiber: < 1 g, Sugar: 0 g)
Protein: 8 g
Tofu is an excellent source of plant-based protein that can be perfectly combined with quinoa, vegetables and salads. GreenWise Organic Firm Tofu At Publix, it’s the perfect complement to a Buddha bowl, which you can fill with bean sprouts, avocado, sweet potato, carrots, peppers, tomatoes and cabbage. A 3-ounce serving of GreenWise tofu has just 70 calories and provides eight grams of protein.
GreenWise Organic Steel Cut Oatmeal
Nutrition (per 1/4 cup):
Calories: 150
Fat: 2.5 g (saturated fat: 0 g)
Sodium: 0 mg
Crabs: 27 g (Fiber: 4 g, Sugar: 0 g)
Protein: 5 g
Oats are truly a dieter’s best friend when it comes to breakfast. Switch up your morning oats by adding mixed berries, Greek yogurt, maple syrup or farm-fresh honey, cinnamon, and chia seeds to make the start of your day extra special.
GreenWise Oats Publix’s 150 calories contain 1/4 cup while providing five grams of protein and four grams of fiber, leaving you feeling full and satisfied.
Blue Diamond Almonds, Whole and Natural
Nutritional Value (per 1 oz):
Calories: 160
Fat: 14 g (saturated fat: 1 g)
Sodium: 0 mg
Crabs: 6 g (Fiber: 3 g, Sugar: 1 g)
Protein: 6 g
Almonds are high in fiber, healthy fats, and protein, making them a must-have on your weight loss shopping list. Blue Diamond Almonds Oatmeal is the perfect snack, as one ounce contains six grams of protein and three grams of fiber. Enjoy it on its own, toss it into salads, or sprinkle it on top of your morning oats.
Publix Low Fat Cottage Cheese
Nutritional information not available.
In addition to Greek yogurt, dietitians love low-fat cottage cheese. Publix Low Fat Cottage Cheese is another staple to keep on hand. You can add it to your morning eggs for an extra boost of protein and calcium or enjoy it with fresh fruit for a healthy midday snack that won’t break your calorie budget.
Publix Red Beans, Dark Red
Nutritional information not available.
If you haven’t yet taken the plunge into bean salad, now is the perfect time to do so. Publix Dark Red Beans are pantry staples. Pair them with chickpeas, cannellini beans, red onions, and extra virgin olive oil (or even canned tuna) and you have a healthy, fiber-rich meal. And the great thing about canned beans is that you can stock up on them, so you never run out!
Del Monte Cauliflower and Broccoli Rice with Vegetables, Garlic and Herbs
Nutrition (per 3/4 cup):
Calories: 40
Fat: 2 g (saturated fat: 0 g)
Sodium: 300 mg
Crabs: 5 g (Fiber: 2 g, Sugar: 2 g)
Protein: 2 g
Riced cauliflower is a great alternative to rice when making a side dish or base for your meal. It also makes an amazing stuffing for a stuffed pepper dinner. Publix Del Monte Vegetarian Cauliflower and Broccoli Rice contains only 40 calories in a 3/4 cup serving while providing two grams of fiber and two grams of protein.
Apron-style salmon burgers with lemon dill
Nutritional values (for 1 burger):
Calories: 320 calories
Fat: 18 g (saturated fat: 4 g)
Sodium: 950 mg
Crabs: 13 g (Fiber: 1 g, Sugar: 1 g)
Protein: 26 g
By now you should know that protein is essential for weight loss and healthy eating. Salmon burgers on apron Burgers are a great meal to make because they’re packed with protein (26 grams per burger) and will only set you back 320 calories. Enjoy your burger on a lettuce leaf and feel free to spread some hummus on top for an extra kick.
Publix Garden Salad
Nutritional information not available.
Publix offers a Garden salad which is already packaged in a convenient, grab-and-go container, so you can even grab it for your lunch at work that same day! It consists of a fresh mix of red cabbage, iceberg lettuce, carrots, radishes, tomatoes, green onions, and various peppers.
Be selective in your salad dressing choice, as the wrong topping can skyrocket your daily calorie intake. Mixing extra virgin olive oil and balsamic vinegar is always a good idea!
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