Achieving your fitness and nutrition goals begins with what you put into your shopping cart. A well-curated, macro-friendly grocery list not only supports your journey towards a balanced diet but also ensures that you’re getting the right mix of macronutrients – protein, carbohydrates, and fats.
If you’re new to macro tracking and building a solid macro knowledge base, don’t fret, I’ve been there before too. Once you understand the basics of macro’s, learning how to track them becomes second nature.
In this guide, I’ll break down how to create a grocery shopping list tailored to your macro needs, making healthy eating an enjoyable and sustainable lifestyle.
WHY CREATE A MACRO FRIENDLY GROCERY LIST
We’ve all heard the saying if you fail to plan, plan to fail. This is so true when it comes to your health and nutrition. If you haven’t made a solid plan of what you will be purchasing at the grocery store, or eating for the week, chances are you most likely will fail at whatever goal you’re aiming for.
Having macro-friendly food options on hand will eliminate some frustrations in your health and fitness journey ensuring you are still making healthy smart choices along the way. Filling your pantry with staple foods sets you up for success in the long run.
WHAT ARE MACRO-FRIENDLY FOODS
Macro-friendly foods are those that provide a good balance of macronutrients (carbohydrates, proteins, and fats) and are often nutrient-dense. If you are following a macro meal plan, then many of these foods will be incorporated into that plan with daily targets broken down with different targets for each. A typical macro breakdown is 40% carbs, 30% fat, 30% protein for daily targets.
Know that each person’s macro targets will be different based on things like age, height, weight and activity level as well as fitness goals.
HOW TO TRACK MACRONUTRIENTS
Tracking macro nutrients does not have to be frustrating or overwhelming. With so many macro tracking apps on the market to help demystify the process, it can be really simple. Majority is knowing what category each food belongs to and then focusing on hitting your macro targets without going over your individual needs.
Some good apps to use for macro-tracking are: MyFitness Pal, Nutrtionix Track, and MyMacros+.
UNDERSTANDING MACRONUTRIENTS
Before you embark on your grocery shopping adventure, it’s essential to grasp the significance of macronutrients. Protein aids in muscle repair and growth, carbohydrates provide energy, and healthy fats support bodily functions. The right balance is key to optimal health and performance.
If you want to delve deeper into what Macronutrients are, this blog post, What are Macronutrients, breaks it down and explains how each one plays an important role in your overall diet.
BUILDING A HEALTHY MACRO GROCERY LIST
Prioritize Lean Proteins
Protein-rich foods should be a staple in your macro-friendly grocery list. Opt for lean protein source like skinless poultry, fish, lean beef, tofu, legumes, and low-fat dairy products. These choices are not only high in protein but also lower in saturated fats. Most lean meats have 25-30 g protein per serving.
Some protein options are:
- Chicken breast
- Turkey breast
- Salmon
- Tuna
- Egg whites
- Greek yogurt
- Cottage cheese
- Lean beef cuts
- Pork tenderloin
- Beans (black, kidney, chickpeas, lentils)
These lean meats and other protein sources are not only nutritious foods but a great foundation to aid in your fitness goal.
Select Complex Carbohydrates
Complex carbohydrates provide a steady release of energy and are crucial for sustained physical activity. Incorporate whole grains like brown rice, quinoa, whole wheat pasta, and oats. Load up on fruits, vegetables, and legumes which are rich in fiber, vitamins, and minerals. Most of whole grain and fruit options have 25-35 g carbs per single serving.
Some carbohydrate options are:
- Oats
- Brown rice
- Quinoa
- Sweet potatoes
- Butternut squash
- Bananas
- Berries (strawberries, blueberries, raspberries)
- Whole wheat bread
- Whole grain pasta
- Legumes (lentils, black beans, chickpeas)
Whole grains is a great way to build delicious meals that you can enjoy.
Embrace Healthy Fats
Include sources of healthy fats to support various bodily functions. Avocados, nuts, seeds, olive oil, and fatty fish like salmon are excellent options. While fats are more calorie-dense, they play a vital role in overall nutrition. Most healthy fats have 9-12 g fat per serving.
Some good fats to include are:
- Avocado
- Olive oil
- Nuts (almonds, walnuts, pecans)
- Nut butters (almond, peanut)
- Coconut oil
- Cheese
- Flax seeds
- Chia seeds
- Eggs
Stock Up on Fibrous Vegetables
Fibrous vegetables are a macro-friendly secret weapon. They’re low in calories, high in fiber, and packed with essential nutrients. Greens like spinach, kale, broccoli, and cauliflower should find a place in your cart. These are typically low calorie high-volume foods that you can load your grocery cart with.
Some great vegetable options are:
- Leafy greens (spinach, kale, lettuce)
- Broccoli
- Bell peppers
- Carrots
- Cauliflower
- Tomatoes
- Zucchini
- Asparagus
- Onions
- Mushrooms
With these items on your grocery list, you’ll have the necessary ingredients to make a variety of macro-friendly recipes.
Don’t be afraid to experiment with different recipes to find what works for you. The key is to have a balance of all macronutrients in each meal, so you feel satisfied and energized throughout the day.
OTHER THINGS TO CONSIDER
Plan Balanced Meals
Consider planning your meals ahead of time to ensure you’re getting the right balance of macronutrients. A combination of lean protein, complex carbs, and healthy fats in each meal will keep you feeling satisfied and energized.
Some top tips for Meal plans are:
- Plan your meals for the week based on your selected items.
- Batch cook and prepare meals in advance to stay on track.
A sample daily meal plan could be:
- Breakfast: Egg white bites
- Lunch: Asian turkey meatballs
- Dinner: Cajun shrimp and sausage skillet
- Snack: Peanut butter protein balls
If you want to take the guesswork out of meal planning, visit my shop page that has 2 weekly meal plans available for purchase.
Snack Smart
Don’t forget about your snacks! Opt for macro-friendly options like Greek yogurt, mixed nuts, rice cakes with almond butter, or protein bars. These choices will help keep your energy levels stable throughout the day.
Hydration Matters
Water is often overlooked but is a vital component of any balanced diet. Make sure to include it in your grocery list to stay hydrated, support digestion, and maintain overall health.
Remember to also keep in mind portion sizes and to track your daily intake to ensure you are hitting your specific macronutrient goals. A macro-friendly diet can take some time to get used to, but with a little effort and a well-stocked pantry, you’ll be on your way to a healthier and happier you!
Building a macro-friendly grocery list is a crucial step towards achieving your fitness and nutrition goals. By prioritizing lean proteins, complex carbohydrates, and healthy fats, you’re setting yourself up for success.
Remember, balance is key, and with thoughtful planning, you can enjoy a wide variety of delicious, nutritious meals. Happy shopping and happy eating!
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