Staple Items: My Go-To Grocery List for Meeting Macros

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It was requested by a client of mine to share my go-to grocery list for reaching macros/eating a well-balanced diet. I decided to come up with something that was simple and covered all macro-nutrient needs, meaning I don’t purchase every single thing on this list every single week but I do make sure to have a few of these options from each category in my pantry and fridge.

As many of you know, I create a meal plan each week before grocery shopping. They are designed exactly like the meal plans found here. However, when it’s the day before I need to go grocery shopping or I just feel like going off plan and being spontaneous, it’s extremely helpful to have these staple items around. At the end of this list I’ll provide some simple meal options you can use with this list but trust me, the options are pretty endless. Happy flexible dieting!

Fat:

  • Egg yolks
  • Avocado
  • Nut butters
  • Nuts
  • Oils
  • Olives

Fat/Protein:

  • Eggs
  • Bacon
  • Steak
  • Whole fat milk
  • Whole fat yogurt
  • Full fat cheese
  • Chia seeds

Protein:

  • Egg whites
  • Chicken breast (or sliced from the deli)
  • Turkey (breast, patties, or bacon)
  • White fish
  • Lean ground beef
  • Non-fat plain Greek yogurt
  • Non-fat cottage cheese
  • Non or low fat cheese
  • Whey protein

Carbs/Protein:

  • Beans
  • Whole grains
  • Quinoa
  • Nonfat sweetened¬†Greek yogurt
  • Frozen yogurt
  • Fair Life skim milk
  • Peas
  • Protein bars (most have around 7g fat)

Carbohydrates:

  • Bread
  • English muffins
  • Tortillas
  • Rice
  • Pasta
  • Cereal
  • Bran
  • Oats
  • Potatoes
  • Popcorn
  • Pancakes/waffles
  • Bananas
  • Frozen berries
  • Seasonal veggies
  • Spinach
  • Jello or pudding

Simple Meal Ideas Using List:

Breakfast:

Lunch:

Dinner:

Snacks:

  • 1/2 cup Fair Life skim milk, 1 scoop whey protein, 1 banana, 1 tbsp peanut butter
  • 1/2 cup water, 1 scoop whey protein, 1 cup frozen berries, 2 cups spinach, 1 banana
  • Greek yogurt & berries with chia seeds
  • Light popcorn
  • Jello or sugar free pudding
  • Protein bar
  • Frozen yogurt
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