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.
A post shared by Julia Rene IFBB PRO » Women’s Fat Loss Coach (@_juliarene)
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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