The Ultimate Healthy Grocery List for Intermittent Fasters

Most people get intermittent fasting wrong at the grocery store. 80.1% of people have heard of intermittent fasting. But they buy the same foods as before. Then they wonder why nothing changes.

You fast for 16 hours. Then you eat pizza, pasta, and chips during your eating window. Your body never switches into fat-burning mode. Combining fasting with proper nutrition helps lose around 3% of the body weight.

The difference is the right grocery list. This guide shows you exactly what to buy. Every food group. What works and what sabotages your fast.

Also read: The Ultimate Fasting Meal Plan: Recipes for Your First Week of 16:8

Why Your Grocery List Makes or Breaks Your Fast

Your food choices matter more than you think. Intermittent fasting works through metabolic switching. Your body switches from using glucose stored in the liver to using ketones stored in fat. This switch is powerful. But eating the wrong foods stops it cold.

Break your fast with donuts and your blood sugar spikes. Insulin floods your system. The fat-burning stops. Break it with eggs and vegetables, your blood sugar stays stable. The benefits continue for hours.

Studies report that intermittent fasting trains the body to feel less hungry in 2-4 weeks. But that only happens when you eat foods that support the process.

Check our fasting tracker to see how different foods affect your progress. You’ll notice patterns fast.

The Essential Protein Section

Protein is your best friend while fasting. It keeps you full longer than carbs or fats. It protects your muscles. It supports every function in your body.

What to buy:

Lean Meats

• Chicken breast (buy 3-4 pounds weekly)
• Turkey breast
• Lean ground beef (93% lean or higher)

Fish

• Salmon (rich in omega-3)
• Tuna
• Cod
• Sardines

Eggs and Dairy

• Eggs (18 per week minimum)
• Greek yogurt (plain, unsweetened)
• Cottage cheese (low-fat)

Plant-Based Options

• Lentils
• Black beans
• Chickpeas
• Tofu

Protein keeps you satisfied between eating windows. You won’t raid the pantry at 3 PM if you ate enough protein at lunch.

Shopping tips: Buy chicken in bulk and freeze it. Eggs last for weeks. Canned fish is cheap and convenient.

Vegetables That Keep You Full

Vegetables are nutrient powerhouses with almost no calories. They fill you up without filling you out. They provide vitamins your body needs during fasting periods. They keep your digestive system happy.

What to buy:

Leafy Greens

• Spinach (2 bags weekly)
• Kale
• Arugula
• Lettuce (romaine, mixed greens)

Cruciferous Vegetables

• Broccoli
• Cauliflower
• Brussels sprouts
• Cabbage

Other Essentials

• Bell peppers (all colors)
• Tomatoes (cherry tomatoes last longer)
• Zucchini
• Asparagus
• Mushrooms
• Celery

Cup-for-cup, vegetables deliver more nutrients than almost any other food. They’re low in calories but high in fiber. Research shows fasting enhances your body’s defenses against oxidative stress. Vegetables support this process with their antioxidants.

Shopping strategy: Buy fresh vegetables for meals this week. Stock frozen vegetables for convenience. Pre-washed greens save time when you’re hungry.

Smart Carbohydrates for Energy

Your body needs carbohydrates. Don’t believe anyone who says otherwise. The trick is choosing the right ones. Complex carbs give you steady energy. Simple sugars spike your blood sugar and leave you crashed.

What to buy:

Whole Grains

• Quinoa
• Brown rice
• Oats (steel-cut or rolled)
• Whole grain bread (check the label for “whole” as first ingredient)

Starchy Vegetables

• Sweet potatoes (3-4 per week)
• Butternut squash
• Regular potatoes (in moderation)

Legumes

• Lentils (also high in protein)
• Black beans
• Kidney beans

These carbs break down slowly. Your energy stays steady. No crashes. No sudden hunger pangs.

What to skip: White bread, white rice, sugary cereals, and anything with “enriched flour” on the label.

Read The Best Exercise Routine for Intermittent Fasting: Pre-Fast vs. Post-Fast for staying in shape.

Healthy Fats That Support Fasting

Research shows healthy fats reduce the risk of coronary heart disease. They also keep you full and help your body absorb vitamins.

What to buy:

Oils

• Extra virgin olive oil
• Avocado oil
• Coconut oil (for high-heat cooking)

Nuts and Seeds

• Almonds
• Walnuts
• Cashews
• Chia seeds
• Flaxseeds
• Pumpkin seeds

Whole Foods

• Avocados (3-4 per week)
• Fatty fish (salmon, mackerel)
• Natural nut butters (no added sugar)

Portion guide: One avocado has about 240 calories. That’s not bad, but it adds up. Use 1/4 avocado per meal. Eat a small handful of nuts (about 1 ounce). Use 1-2 tablespoons of oil for cooking.

Shopping tips: Buy nuts in bulk to save money. Store seeds in the refrigerator to keep them fresh. Choose cold-pressed oils when possible.

Fruits for Breaking Your Fast

Fruit is nature’s candy. But unlike actual candy, it comes with fiber, vitamins, and minerals.

What to buy:

Best Choices (Lower Sugar)

• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Apples
• Oranges
• Pears

Occasional Treats (Higher Sugar)

• Bananas
• Grapes
• Mangoes
• Pineapple

Berries are your best bet. They’re low in sugar and high in antioxidants. They won’t spike your blood sugar like other fruits.

When to eat them: Break your fast with berries and protein. Don’t eat fruit alone – pair it with nuts or yogurt. This slows down sugar absorption.

Skip this: Fruit juice. All the sugar, none of the fiber. Just eat the whole fruit.

Beverages for Your Fasting Window

Staying hydrated matters during fasting. A lot.

During your fasting window (zero calories):

• Water (aim for 8 glasses minimum)
• Black coffee
• Green tea
• Herbal tea (unsweetened)
• Sparkling water

Black coffee is fine during fasting. It might even help. Just don’t add milk, cream, or sugar.

During your eating window:

• Water with lemon
• Bone broth (nutrient-rich)
• Unsweetened tea
• Coffee with a splash of milk if you want

What breaks your fast:

• Coffee with milk or cream (unless it’s just a splash)
• Any sugary drinks
• Diet soda (zero calories but might trigger hunger)
• Alcohol (save it for special occasions)

Use our AI assistant to track your hydration and get reminders throughout the day.

Check Is Coffee OK While Fasting? What Science Says for more guidance.

Foods That Sabotage Your Fast

Some foods undo everything you worked for. Consuming unhealthy, processed foods leads to weight gain, inflammation, and poor energy levels. These foods are high in empty calories, sugar, and unhealthy fats.

Avoid these:

Sugary Foods

• Candy
• Cookies
• Pastries
• Soda
• Energy drinks

Processed Foods

• Chips
• Frozen meals with long ingredient lists
• Fast food
• Packaged snacks

Refined Carbohydrates

• White bread
• Regular pasta
• Crackers
• Breakfast cereals with added sugar

Sugary Drinks

• Soda
• Sweetened coffee drinks
• Fruit juice
• Sports drinks

Why they’re terrible: They spike your blood sugar fast. You get hungry again in an hour. They provide zero nutrition. Your body stores them as fat. Breaking your fast with these foods makes you eat more than you need. You lose all the benefits you earned during your fasting hours.

Your Weekly Shopping List Template

Copy this list and take it to the store this week.

Protein:

• 3-4 pounds chicken breast
• 1 pound salmon or other fish
• 18 eggs
• 2 containers plain Greek yogurt
• 1 can black beans
• 1 package tofu (if you eat it)

Vegetables:

• 2 bags spinach or mixed greens
• 1 head broccoli
• 2 bell peppers
• 1 container cherry tomatoes
• 1 bag frozen mixed vegetables
• Mushrooms
• Zucchini

Carbohydrates:

• 1 bag quinoa
• 1 container oats
• 3-4 sweet potatoes
• 1 loaf whole grain bread

Healthy Fats:

• 3-4 avocados
• 1 bag mixed nuts
• 1 container almonds
• Extra virgin olive oil
• Chia seeds

Fruits:

• 2 containers berries (blueberries or strawberries)
• 4-5 apples
• 2-3 oranges

This list covers one person for a week. Adjust quantities based on how much you eat and how many people you’re feeding.

Check our fasting tracker to plan your meals and track what works best for your body.

Start This Week

The right healthy grocery list makes intermittent fasting easier and more effective. Focus on whole, unprocessed foods. Load up on protein and vegetables. Add healthy fats to stay satisfied. Choose complex carbs over refined ones.

Start with this grocery list this week. Pay attention to how different foods make you feel. Use our AI assistant to get personalized meal suggestions based on your fasting schedule and food preferences.

Your success with intermittent fasting depends on two things: when you eat and what you eat. You’ve got the timing figured out. Now you have the shopping list to match.