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A macro counting grocery list

A shopping list sorted by macro, with grams per serving, so every item has a job.

Written by Updated 7 min read

A good macro counting grocery list is sorted by the nutrient each food supplies, so you can fill your protein, carb and fat targets without guessing. Work out your daily numbers first with the macro calculator, built on your calories from the TDEE calculator, then use the list below to shop for them.

Infographic: A macro-counting grocery list. Buy the same twenty foods and your macros take care of themselves.
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How to use this list

  1. Get your daily calories and macro grams.
  2. Pick two or three foods from each section that you enjoy.
  3. Buy for about five days at a time, and use frozen items to cover the rest of the week.
  4. Weigh and log for the first two weeks, then check your results against the scale (track and adjust calories).

Protein

FoodServingProteinCaloriesFat
Chicken breast, cooked100 g31 g1653.6 g
Canned tuna in water, drained100 gabout 26 gabout 116about 1 g
Cod, cooked100 gabout 23 gabout 105about 1 g
Shrimp, cooked100 gabout 24 gabout 990.3 g
Eggs, large212.6 gabout 1449.5 g
Greek yoghurt, plain nonfat170 g (6 oz)about 17 gabout 100under 1 g
Cottage cheese, low-fat½ cup (113 g)about 14 gabout 81about 1 g
Lentils, cooked1 cupabout 18 gabout 230under 1 g
Edamame, shelled1 cupabout 18 gabout 188about 8 g
Milk, 2%1 cupabout 8 gabout 122about 5 g

Compare the protein per calorie. Chicken breast gives about 19 g per 100 calories, shrimp about 24 g, nonfat Greek yoghurt about 17 g, whole eggs about 9 g. Aim for lean sources most of the time and keep richer ones such as whole eggs or fatty fish for variety. The high protein grocery list goes deeper on protein per serving.

Carbohydrates

FoodServingCarbsCaloriesFibre
Rolled oats, dry½ cup (40 g)27 gabout 1504 g
Brown rice, cooked1 cup (about 195 g)about 46 gabout 218about 3.5 g
Potato, boiled150 gabout 30 gabout 130about 2.7 g
Banana, medium1 (118 g)27 g1053 g
Whole-wheat bread1 slice (about 30 g)about 13 gabout 75about 2 g
Black beans, cooked1 cupabout 41 g22715 g
Blueberries1 cupabout 21 gabout 84about 3.6 g

Beans and lentils count as both carbs and protein, which is why they are the best value on a macro list. Pick whole grains and fruit for fibre (highest fibre foods) and keep refined options for when you want them.

Fats

FoodServingFatCalories
Olive oil1 tbsp (13.5 g)13.5 gabout 119
Almonds1 oz (28 g)about 14 g164
Peanut butter2 tbsp (32 g)about 16 gabout 188
Avocadohalf (about 100 g)about 15 gabout 160
Salmon, cooked100 gabout 12 gabout 206

Fat is 9 calories per gram, so it is the easiest macro to overshoot. Measure oils and nut butters; portion control matters most here. For which fats to favour, see saturated vs unsaturated fat.

Vegetables and basics

Buy plenty of vegetables (fresh or frozen), such as broccoli, spinach, peppers, tomatoes and cucumbers, since they add volume, fibre and micronutrients for very few calories. Stock herbs, spices, mustard, vinegar and hot sauce: they add flavour with almost no macros. Check the labels on sauces, dressings and drinks, where calories hide (how to read a nutrition facts label).

A sample five-day shop, matched to a plan

Example: 2,200 calories, about 165 g proteinFor five days: 1.2 kg chicken breast, 10 eggs, 1 kg Greek yoghurt, 500 g dried oats, 1.5 kg potatoes or 1 kg rice, 2 tins of beans, 1 kg frozen vegetables, a bag of spinach, 6 bananas, 500 g berries, olive oil and a jar of peanut butter. Adjust quantities to your own targets from the calculator; the aim is a repeatable pattern, not a perfect cart.

Once your list is set, a balanced plate keeps variety in the mix.

Get your daily protein, carb and fat grams before you shop.

Open the macro calculator

Frequently asked questions

What should be on a macro counting grocery list?
Protein foods (chicken, fish, eggs, Greek yoghurt, beans), carbohydrate foods (oats, rice, potatoes, fruit), fats (olive oil, nuts, avocado) and plenty of vegetables. Choose foods you will actually eat, and stock a few with simple labels.
How do I shop if I do not know my macros yet?
Set a calorie target first, then use the macro calculator to turn it into grams of protein, fat and carbs. Shop for foods that cover each number, and adjust after a week.
Do I need a food scale?
A cheap digital scale makes macro counting far more accurate, especially for rice, oats, meat and oils. Weigh for a couple of weeks to learn what portions look like, then you can estimate more.
Are packaged foods fine for macro counting?
Yes. Labels make logging easy. Just watch serving size, and choose products with short ingredient lists when you can.
How much does a macro grocery shop cost?
It varies by country and store. Beans, eggs, oats, frozen vegetables and chicken thighs are usually the cheapest ways to hit protein and fibre targets. Compare grams of protein per unit of price on the label.

Keep reading

High protein grocery listProtein per serving.What are macros?A beginner's guide.Read a nutrition labelServing size, %DV.

Sources

  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov. Values in this guide are rounded from USDA entries for the foods named; brands and preparation change them.
  2. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005 (Acceptable Macronutrient Distribution Ranges).
  3. U.S. Food and Drug Administration. Nutrition labeling of food, 21 CFR 101.9(c)(1): 4, 4 and 9 calories per gram of protein, carbohydrate and fat.