Macro friendly food

Best Grocery Macro Friendly Food List for Recipes

Have you ever considered how grocery shopping influences your diet, nutrition, and overall health? Consider the food groups and food materials you choose for your fitness journey.

As it turns out, flexible dieting and macro-friendly grocery shopping play a significant role in maintaining balanced nutrition.

Incorporating various food groups during meal prep can further enhance this approach. Macros, or macronutrients like carbohydrates, are the nutritional building blocks of our meals, found in various food materials and often referred to as carbs.

By incorporating macro-friendly foods like multi-grain bread, canned vegetables, whole eggs, or ground turkey into your nutrition-focused grocery list, you’re setting yourself up for success.

Navigating the grocery store for food groups like bread and other materials might initially seem daunting, but don’t worry about your nutrition! With some planning and advice from a personal trainer, incorporating nutrition and understanding food groups become key.

Handy tips like buying in bulk or regular exercises can make significant progress towards your health goals.

So next time you’re at the store with your ultimate macro-friendly grocery list, why not try these food groups? Perhaps pick up some bread or even ice cream. You might be surprised by how much they help!

Grocery Macro Friendly Food List for Recipes


✅ Chicken breast or thighs (skinless)

Chicken breast

✅ 2. Turkey (ground, breast, or slices)


✅ 3. Lean beef (like sirloin or tenderloin cuts)

Lean beef

✅ 4. Tofu or tempeh


✅ 5. Eggs and egg whites

Eggs and egg whites

✅ 6. Greek yogurt (non-fat or low-fat)

Greek yogurt

✅ 7. Cottage cheese

Cottage cheese

✅ 8. Fish (especially fatty fish like salmon, mackerel, and trout)


✅ 9. Shrimp, crab, and other seafood


✅ 10. Lentils and legumes (like black beans, chickpeas, etc.)

Lentils and legumes


✅ 11. Quinoa


✅ 12. Brown rice or wild rice

Brown rice or wild rice

✅ 13. Sweet potatoes

Sweet potatoes

✅ 14. Oats


✅ 15. Whole grain bread and pasta

Whole grain bread and pasta

✅ 16. Fruits (berries, apples, bananas, oranges, etc.)


✅ 17. Vegetables (broccoli, cauliflower, zucchini, bell peppers, etc.)


✅ 18. Beans (black, pinto, navy, etc.)


✅ 19. Lentils


✅ 20. Popcorn (air-popped, without added butter)



✅ 21. Avocado


✅ 22. Olive oil and olives

Olive oil and olives

✅ 23. Nuts (almonds, walnuts, cashews, etc.)

Macro friendly food lis

✅ 24. Seeds (chia, flax, pumpkin, etc.)

Macro friendly food lis

✅ 25. Coconut oil or coconut milk

Macro friendly food lis

✅ 26. Nut butter (almond, peanut, cashew, etc.)

Macro friendly food lis

✅ 27. Fatty fish (as mentioned above, e.g., salmon)

Macro friendly food lis

✅ 28. Dark chocolate (in moderation and preferably with high cocoa content)

Macro friendly food lis

✅ 29. Grass-fed butter or ghee

Macro friendly food lis

✅ 30. Cheese (in moderation, and opt for varieties that aren’t highly processed)

Macro friendly food lis

Fibers (essential for digestion):

✅ 31. Brussels sprouts

Macro friendly food lis

✅ 32. Artichokes

Macro friendly food lis

✅ 33. Peas


✅ 34. Avocado


✅ 35. Blackberries and raspberries

Blackberries and raspberries

✅ 36. Pears


✅ 37. Whole grains (like barley, oats, and bulgur)

Whole grains

✅ 38. Beans and lentils

Beans and lentils

✅ 39. Nuts, especially almonds


✅ 40. Chia seeds

Chia seeds


✅ 41. Water


✅ 42. Herbal teas

Herbal teas

✅ 43. Bone broth

Bone broth

✅ 44. Electrolyte drinks (preferably with no added sugars)

Electrolyte drinks

✅ 45. Coconut water

Coconut water

When creating macro-friendly recipes, consider the portions and adjust them according to your macro goals. Tools like food scales and macro-tracking apps can be beneficial to keep your macros in check.

Remember, it’s essential to balance the macros and ensure you get a wide variety of vitamins, minerals, and other micronutrients from whole and minimally processed foods.

Creating Your Macro-Friendly Grocery List

Crafting a grocery list that aligns with your food groups, macro-nutrient goals, and calorie intake is like constructing your nutritional blueprint. It’s a balance of carbs, exercises, and other factors.

It’s not just about picking up items off the shelves; it’s about crafting a friendly grocery list with strategic planning. It’s about considering nutrition measuring the right amount per cup.

The Power of Planning

Planning and creating a list before shopping isn’t just an old-school tip from grandma; it’s a game-changer for those on a macro-friendly program.

Why? Because when you’ve got your ultimate nutrition-focused, calorie-conscious grocery list in hand, complete with ideal carbs and fats, you’re less likely to be sidetracked by those sneaky, macro-unfriendly snack aisles. Not to mention, it saves time and reduces stress.

Crafting Your List

So, how do you create this friendly grocery list? Start with nutrition-focused, protein-rich foods like lean meats, Tofu, or eggs. Consider the fat and calorie content when adding these to your grocery list.

Then, add nutrition-rich complex carbs such as quinoa or sweet potatoes to your grocery list, mindful of their fat and low calorie content. Don’t forget nutrition-rich healthy fats on your grocery list, like avocados or olive oil (measured in tbsp), which also contain calories and carbs.

Add fruits and veggies to your nutrition-focused grocery list for fiber, vitamins, fat, and carbs. Keep nutrition in mind and consider the amount of calories and fat content while selecting items for your grocery list. Remember, even healthy food can contribute to weight gain if eaten in excess portions.

Here’s an example:

  • Protein: Chicken breast (3-4 oz), Tofu (1/2 cup)
  • Carbs: Quinoa (1/2 cup cooked), Sweet potato (medium)
  • Fats: Avocado (1/4), Olive oil (1 tbsp)
  • Veggies & Fruits: Spinach (2 cups), Apple

This nutrition-focused approach ensures you manage your calories effectively, have all the nutrients needed on your grocery list, and avoid going overboard on any specific category, like fat.

Variety is the Spice of Life

Including various foods in your meal plan prevents monotony and ensures balanced nutrition, providing the right mix of calories, fat, carbs, and other essential calories. Consider rotating different types of proteins, carbs, and fats weekly or bi-weekly, keeping in mind nutrition and calories.

Add these to your grocery list and monitor your calorie intake. You might want to revise your grocery list and try salmon instead of chicken one week, considering the fat, calories, and carbs involved. Or, swap quinoa for brown rice.

Portion Sizes Matter

Finally, remember that portion sizes, calories, and fat content are crucial in a macro-friendly diet. So, keep your grocery list aligned with your calorie intake.

Even though almonds are healthy, consuming them by the handful could skyrocket your calorie and fat intake, pack in extra calories and carbs, and derail your program faster than you can say “extra large pizza.”

So stick to recommended serving sizes, whether 1 tbsp of peanut butter packed with fat and calories or 6 oz of steak loaded with calories and carbs.

Creating your best grocery list for macro-friendly food recipes doesn’t need to be complicated – it just requires some planning, variety, and mindfulness about portions, calories, fat, and carbs! Keep your calls in check, and don’t forget to balance your intake.

Identifying Macro-Friendly Foods

So, you’re searching for friendly foods that fit your macros with the right balance of carbs, calories, fat, and calories? Let’s dive right in. First, we must recognize high-protein, low-fat foods and complex carbs and understand their calorie (cals) content. Carbs, fat, and calories are the real MVPs of any macro-friendly food list.

High-Protein Foods

Proteins are building blocks for our bodies. Some top picks include:

  • Lean meats like chicken or turkey
  • Fish such as salmon or tuna
  • Plant-based proteins like lentils and quinoa

Low-Fat Foods

Low fat doesn’t mean no flavor. Here are some examples:

  • Greek yogurt (non-fat)
  • Whole grains
  • Most fruits and vegetables

Complex Carbohydrates

Complex carbs, low in fat and calories, keep you full longer and provide sustained energy. Examples include:

  • Brown rice
  • Sweet potatoes
  • Oats

Next up: reading food labels to identify nutrient content. Understanding fat, carbs, and calories isn’t rocket science but requires detective work! Look beyond the flashy packaging and marketing claims – flip that package over and get familiar with the nutrition facts panel, particularly the calories, fat, and carbs content.

  1. Check out the serving size first.
  2. Next, look at the calories per serving.
  3. Then, check protein, fat, carb content, and the total calories.

Remember, knowledge is power!

Now, let’s talk about processed versus whole foods. Imagine this: two food items – an apple, low in calories, carbs, and fat, versus a pack of apple-flavored candies, high in all three. Which one seems more natural?

The apple, of course! Low in fat, calories, and carbs, whole foods have undergone less processing than their packaged counterparts, often packing more nutrients.

A simple rule of thumb – if it comes from a plant, eat it for fewer calories, fat, and carbs; if it’s made in a plant, think twice about these nutritional factors!

Finally, let’s not forget about fresh fruits and vegetables! They’re nature’s candy, after all! Including them in your diet can add color (literally) to your meals while providing essential vitamins and minerals, calories, fat, and carbs.

Some easy ways to incorporate low-fat, low-calorie, and low-carb fruits & veggies into your meals could be.

  • You are adding berries to your morning oatmeal.
  • I am making a big salad with lunch.
  • I am snacking on carrot sticks instead of chips.

In short, identifying macro-friendly foods isn’t just about numbers on a label – it also involves making intelligent choices from different food groups for overall health benefits, considering calories, fat, and carbs.

So go forth with this new knowledge about fat, calories, and carbs, and conquer that grocery store!

Understanding Macros: Proteins, Carbs, Fats

What’s up with proteins, carbs, and fats?

Let’s break it down. Proteins are the building blocks of your body. They’re like the construction workers that build and repair your muscles, managing fat, calories, and carbs. Carbohydrates,h calories, and fat are your primary energy source.

Think of calories, carbs, and fat as the fuel for your body’s engine. And fats? Well, they’re not all bad! Dietary fat is essential for absorbing vitamins, protecting your heart, and balancing calories and carbs.

You can’t just eat proteins, carbs, fats, and calories without care! It’s all about balance.

The Magic Ratio

So, what’s this ideal ratio everyone keeps yapping about? It usually goes something like this:

  • 45-65% of cal from carbs
  • 10-35% from proteins
  • 20-35% from fats

That means if you’re consuming 2000 calories a day (just an example), you’d want between 900 and 1300 calories from carbs (that’s about 225 to 325 grams), between 200 and 700 calories from proteins (50 to 175 grams), and between 400 and 700 calories from fats (44 to 78 grams).

Remember, though, these are rough estimates. Everybody is different!

Too Much or Too Little – Both Bad News!

Overdoing it on any macronutrient, be it calories, fat, or carbs, isn’t doing your body any favors. Overeating protein and consuming excess calories can strain your kidneys, while too many carbs can spike blood sugar levels and increase fat, leading to weight gain.

And too much fat? Well, that’s just a fast track to obesity.

On the flip side, underconsumption isn’t great either! Insufficient protein can lead to muscle loss, while a low intake of carbs may cause fatigue and a decrease in the number of calories burned. And skimping on fats could mess up hormone production.

Dietary Fiber – The Unsung Hero

Lastly, let’s love dietary fiber – an often overlooked part of carb intake that impacts calories and fat! This stuff doesn’t just keep things moving in the digestive department and helps control blood sugar levels by slowing down the absorption of sugar into the bloodstream, managing calories, carbs, and fat effectively.

So there you have it, folks – proteins for muscle-building and calories, carbs for energy and calorie intake, and fats for vitamin absorption and calorie contribution, among other things!

But remember – balance is crucial, so don’t go overboard or skimp on macronutrients like calories, fat, or carbs!

Selecting Plant-Based Proteins

Protein is the building block of our bodies. It’s like the calories, fat, and carbs that are the resistance band holding our muscles together, giving them strength and endurance.

However, not all proteins are created equal. Let’s delve into plant-based proteins, their fat, calories, and carb content, and why they might be an excellent meal option.

The Power of Plant Protein

Plant-based proteins, with varying amounts of carbs, fat, and calories, come from diverse sources like legumes, nuts, seeds, whole grains, and veggies like broccoli.

They’re packed with high protein content, fat, essential nutrients, calories, and carbs, making them a staple in any macro-friendly recipe list.

  • Legumes: Beans, lentils, peas
  • Nuts: Almonds, peanuts (hello, peanut butter!), walnuts
  • Seeds: Chia seeds, flaxseeds, pumpkin seeds
  • Whole Grains: Brown rice, quinoa
  • Veggies: Broccoli, spinach

Animal Protein vs. Plant Protein

There’s an ongoing debate about whether animal protein (meat, fish), fat and calories, or plant protein, often lower in fat and calories but higher in carbs, offers more nutritional value. While both have their pros and cons:

Animal ProteinPlant Protein
Nutritional ValueHigh in all essential amino acidsMay lack one or more essential amino acids
SustainabilityRequires more resources to produceMore environmentally friendly

Incorporating plant-based proteins into your daily meals can be a simple way to control carbs, fat, and calories. This could be as simple as swapping out meat for beans in your pasta dish or adding a serving of quinoa instead of rice.

You could also try stirring some chia seeds into your low-fat yogurt for a protein boost, helping to cut down on calories and carbs.

But it’s essential to understand the concept of complete vs. incomplete proteins and calories, fat, and carbs when considering plant-based diets. Complete proteins, despite their fat, calories, and carb content, contain all nine essential amino acids our body needs, while incomplete ones lack at least one.

Most animal sources provide complete proteins, but many plants do not, although they can be lower in fat, calories, and carbs.

However, by combining different types of plants (like beans with whole grains), you can ensure you’re getting all these vital nutrients, including fat, carbs, and calories, without relying on meat or fish options.

So next time you’re grocery shopping for ingredients for your recipes, remember this list – it’ll help guide you towards healthier meal choices with fewer calories, less fat, and balanced carbs without skimping on taste!

Favorite Macro-Friendly Snacks and Recipes

Quick & Easy Ideas

Have you ever been in a rush but still want to keep your macro-diet of carbs, calories, and fat on track? Many friendly food options come together quickly, with low fat, fewer calories, and minimal carbs.

Greek yogurt with berries is a low-fat, low-calorie, and low-carb pick-me-up snack. The protein-rich, low-fat Greek yogurt paired with the antioxidant-packed, low-calorie berries makes for a balanced, low-carb snack.

Another quick idea? Hummus with veggies. It’s simple, tasty, and full of fiber, protein, fat, calories, and carbs.

Fave Recipes

Youtube player

Have you got more time on your hands? Let’s discuss some favorite recipes that effectively incorporate all three macronutrients: fat, carbs, and calories. One standout is the quinoa salad with grilled chicken (Slightly different from the video above).

  1. Cook up some quinoa; it’s packed with protein and fiber and has balanced fat, calories, and carbs.
  2. Grill a chicken breast (hello, lean protein!).
  3. Include your favorite veggies for added crunch and nutrients, and monitor your fat, carbs, and calorie intake.
  4. Drizzle it all with one of those friendly sauces you love; mind the fat, carbs, and calories.

This delicious meal ticks off all macro boxes, including calories, fat, and carbs!

Meal Prep Strategies

Meal prepping can be a game-changer when maintaining a consistent macro-diet plan managing calories, fat, and carbs throughout the week.

  • Prep rice cakes, a source of carbs, topped with butter or cheese, which contain fat and calories, for a leisurely grab-and-go breakfast.
  • Hard-boil eggs at the start of the week for quick, low-fat snacks or salad toppings low in calories and carbs.
  • Make batches of macro-friendly sauces, mindful of fat, calories, and carbs, to jazz up any meal.

With these fat, calorie, and carb strategies, your weekly meals will be sorted quickly!

Dessert Options

Who says desserts can’t fit into a macro-focused eating plan, even with calories, carbs, and fat considerations? Despite their calories, fat, and carbs, plenty of sweet treats won’t derail your diet.

  • Try bread pudding made from whole-grain bread for a fiber-rich dessert low in fat, carbs, and calories.
  • Have you ever tried making ice cream from frozen bananas? It’s a great way to reduce fat, calories, and carbs. It’s creamy, sweet, and guilt-free!
  • And let’s not forget about cookies made from oats, bananas, and dark chocolate chips – they’re practically healthy food, packed with carbs, low in fat, and moderate in calories!

Remember, balance is critical.

So there you have it! Various snacks, meals, prep strategies, and even desserts rich in calories, carbs, and fat can help keep your macro-diet exciting and manageable.

Remember: it’s not just about eating “healthy” foods; it’s about finding balance among all the macronutrients our bodies need to function at their best – including calories, fat, and carbs!

Money-Saving Tips for Macro Dieters

Buy in Bulk

First up on the best grocery list for macro-friendly food, rich in fat, carbs, and calories, ideal for recipes, is buying in bulk. This tip, related to managing calories, fat, and carbs, is a no-brainer but often overlooked when eating healthily on a budget.

Purchasing whole grains, lean proteins, and low-fat, low-calorie snacks low in carbs can save you some serious dough over time. Plus, having these staples on hand makes counting calories, managing fat, and tracking carbs in your meal prep a breeze.

  • Whole wheat pasta
  • Brown rice
  • Quinoa
  • Lean meats (chicken breast, turkey)
  • Sugar-free snacks

Seasonal Produce

Next is planning meals around what’s fresh and in season and mindful of calories, fat, and carbs. Not only does this ensure you’re getting the highest quality produce packed with nutrients, fat, calories, and carbs, but it also means lower prices since these items are available.

Imagine biting into a juicy, low-fat peach in the summer or savoring a crisp, low-calorie apple in the fall – tasty and cost-effective!

Eating apple
  1. Spring: Asparagus, strawberries
  2. Summer: Peaches, tomatoes
  3. Fall: Apples, squash
  4. Winter: Citrus fruits, root vegetables

Frozen Fruits & Veggies

Don’t turn your nose up at frozen fruits and veggies; they can help manage your fat intake! They’re picked at peak ripeness and flash-frozen to lock in all their nutritious goodness, including beneficial fats.

When fresh isn’t available or affordable, these frozen alternatives can be a lifesaver, especially when limiting fat intake.

For example:

  • Mixed berries for smoothies
  • Stir-fry vegetable mix for quick dinners
  • Spinach for adding to soups

Store Brands vs. Name Brands

Lastly, avoid exploring store brands versus name brands when shopping for macro-friendly, low-fat groceries. Often, they have similar nutritional profiles, including fat content, but come with more petite price tags.

Store BrandName Brand
Great Value Whole Wheat Pasta ($1)Barilla Whole Wheat Pasta ($2)
Kroger Frozen Berries ($3)Dole Frozen Berries ($5)

Remember that eating healthy doesn’t mean breaking the bank! These money-saving tips allow you to maintain your macro diet without compromising fat content, nutrition, or taste.

Wrapping It Up Macro Friendly Food List

Embarking on a journey towards your fitness goals is never a straightforward path. The first thing many consider is their daily calories and macro breakdown, especially when aiming for weight loss or fat loss. Luckily, there’s good news!

With the right meal planning and a macro food list, achieving these objectives becomes a bit easier.

The best way to start is by focusing on high-volume foods that are low in calories but fill you up. A great place to discover new recipes is the downloads area of your account.

It’s an exhaustive list of options tailored to individual needs, from quick meals for the whole family to separate meals for those with particular dietary concerns.

For those who don’t have much time, a fast food restaurant might seem like the easiest choice. However, a side salad and lean ground beef can be a good option when you’re on the go, ensuring you keep track of your macros even at a fast-food joint.

One of the top tips for those new to this journey is to incorporate staple foods into your diet. Cauliflower rice, for instance, is a delicious way to replace white rice.

It’s lower in g carbs, offers a little fat, and can help boost energy levels when paired with higher protein options by the end of the day. For those uncertain about how much protein is enough, it varies based on your activity level.

However, a good starting point could be aiming for a daily protein goal that supports skeletal muscle without overwhelming the digestive nervous system.

Speaking of protein, the g protein content in foods isn’t the only measure to consider. While grams of protein from whole foods are great, sometimes supplementing with protein powder can help meet the daily targets.

The best practices suggest balancing your intake so you’re not just relying on powders.

For those eager to craft their macro grocery list, adding favorites like parmesan cheese or lean ground beef is an easy way. But, a bonus macro list might also include items rich in fatty acids for brain and immune system support.

It isn’t an exhaustive list, but it’s a good starting point for those new to the journey.

The first step in this health endeavor is understanding that it’s not just about g fat or g carbs; it’s about a balanced diet. By the end of a single week, with careful planning and incorporating favorite foods, you might find that you’re closer to your goals without compromising taste.

One great thing about macro-friendly meal planning is that you can find delicious, high-volume foods that won’t add significant calories to your day. By the end of your first week, you might discover that you’re meeting your macro requirements and enjoying every bite.

Lastly, while this is a good foundation, remember special occasions might call for extra foods not on the list. In those instances, the best option is to indulge mindfully and return to your trusted shopping list the next day.

After all, it’s about a healthy diet and not denial. With these guidelines and your commitment, you’re on your way to success!

So, there you have it! You’re now armed with the knowledge to conquer your macro-diet, including managing fat intake. Remember, it’s not just about counting calories or fat; it’s about making those calories and fat count.

By choosing macro-friendly foods, including good fats, and incorporating them into your recipes, you’ll fuel your body with all the essential nutrients it needs.

Don’t forget to keep that grocery list handy, remember the money-saving tips we shared, and be mindful of fat content. You don’t need to break the bank to stay healthy, fit, and fat-free.

Now go out there, grab those nutrient-packed, low-fat goodies, and start cooking up a storm!

FAQs – Macro Friendly Food List

What are some examples of macro-friendly foods?

Macro-friendly foods include lean proteins like chicken breast or Tofu, complex carbs such as sweet potatoes or brown rice, and healthy fats like avocados or nuts.

Can I eat fruits on a macro diet?

Absolutely! Fruits are packed with essential vitamins and minerals. Remember to account for their sugar and fat content in your daily macros.

Is eating out possible while on a macro diet?

Yes, but it requires careful planning. Opt for dishes that allow you to quickly identify and estimate the amount of each macronutrient, including fat.

Are there any ready-made snacks suitable for a macro diet?

Look for low-fat snacks high in protein, like Greek yogurt or jerky sticks. Just make sure they fit within your daily macros.

How can I save money while following a macro diet?

Buying in bulk, meal prepping at home, and opting for seasonal produce can help cut costs significantly.

U.S. DEPARTMENT OF AGRICULTURE Learn how to eat healthy with MyPlate

Born and raised in a family of foodies, Georgia’s passion for cuisine was nurtured from a young age as she learned the intricacies of flavor and texture from her grandmother’s kitchen. As an adult, this early fascination blossomed into a full-fledged love affair with the culinary world.

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