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

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