75 Macro-Friendly Foods (with a Printable List)
Need to Know:
Macro-friendly foods are foods that are nutrient-dense and help you reach your daily protein, fat, and carbohydrate choices without excess sodium, excess saturated fat, or added sugar.
Foods such as eggs, cottage cheese, edamame, lentils, whole grains, poultry, and tofu are excellent macro-friendly foods.
Using a printable food list can help you save money and buy healthier foods when you shop for groceries.
A macro-friendly grocery list should be filled with nutritious and versatile foods that boost your protein intake, increase your intake of vitamins and minerals, and provide your body with healthy fats. A budget-friendly list can also help you save money when you check out.
The Printable Macro-Friendly Food List
Grocery shopping with a list is far more efficient than wandering the aisles and making food choices on the fly. You’re also more likely to fill your shopping cart with nutritious selections if you have a list prepared in advance that prioritizes the best macro foods. So, I highly recommend creating a list before you go.
Use this downloadable list as your starting point. Add or remove foods based on your preferences. Then, use the section-by-section lists below to fine-tune your selections.
👉 Click here to download and print the shopping list
Macro Friendly Foods by Category
Produce
Focus on eating the rainbow when visiting the produce aisles. Pick up as many colorful fruits and veggies as possible. That way, your body will benefit from a wide range of vitamins and minerals. In general, fruits and veggies provide healthy carbohydrates, but some veggies, like spinach or peas, can also help boost your protein intake.
Apples
Artichokes
Asparagus
Avocado
Bananas
Beets
Berries such as blueberries, blackberries, raspberries, and strawberries
Broccoli or broccolini
Brussels sprouts
Carrots
Celery
Cauliflower
Citrus fruits such as lemons, limes, oranges, grapefruit, or clementines
Garlic, ginger, fresh herbs
Green beans
Leafy greens like kale, spinach, mustard greens, bok choy, collard greens, or Swiss chard
Lettuce such as bibb, romaine, iceberg, butterhead, arugula, watercress
Mushrooms (button, portobello, shitake, oyster)
Onions such as red onions, Vidalia, green onions, leeks, or yellow onions
Peas
Pomegranates
Red or green cabbage (whole or pre-shredded in bags)
Red, yellow, or green peppers
Sweet potatoes or yams
Tomatoes, including cherry tomatoes, Roma tomatoes, beefsteak, or heirloom varieties
Red, Yukon, or Idaho potatoes
Seasonal fruits like peaches, plums, and pears are also great when they are in season.
Meat and Seafood
Look for meat and seafood products that are as minimally processed as possible. For example, cold cuts are convenient, but often, they are processed using lower-quality, fattier cuts of meat and may also include added ingredients like sodium. Also, remember that the butcher is also a great resource for helpful advice about choosing and preparing meat and seafood. Ask questions if you are unsure about trying a new cut of meat or preparing a different kind of seafood.
Beef cuts, including tenderloin, flank steak, strip steak, or other lean cuts
Chicken thighs, chicken breast, or whole chicken
Cod
Halibut
Lean ground beef
Lean ground turkey
Mahi Mahi
Oysters
Pork chops or tenderloin
Salmon
Scallops
Shrimp
Trout
Tuna
Turkey breast or whole turkey
Dairy
The big question in the dairy aisle is whether to choose full-fat, low-fat, or non-fat dairy. If you are on a macro diet to lose weight, keep in mind that full-fat choices contain more calories than lower-fat options. But in some cases, full-fat dairy makes more sense, especially if you only use a small amount of a product, and the full-fat option is more satisfying. Also, some lower-fat dairy products contain added sugar, so be sure to read labels before you buy.
Cheese
Cottage cheese
Eggs
Greek yogurt
Milk or soy milk
Tofu
Tempeh (may also be in the refrigerated produce section)
Milk alternatives like almond milk or oat milk are very popular, but they are not necessarily healthier than cow’s milk (unless you have an allergy or intolerance). Dairy milk and soy milk are the highest-protein choices. Other milk alternatives are generally lower in protein and may contain unwanted additives like sweeteners or thickeners.
Frozen Foods
If budget is a concern, the freezer section is where you want to be. Frozen fruits and vegetables are just as nutritious as the fresh versions, but they are much less expensive and they last longer. If you like smoothies, for example, I highly recommend buying frozen fruit rather than fresh. Frozen vegetables can be tricky because cruciferous veggies (like broccoli) don’t always freeze well. But some veggies, like lima beans, are often tastier and easier to use than their fresh counterparts.
Artichokes
Berries
Individual chicken breasts
Edamame
Falafel
Greek yogurt treats
Lean turkey or beef meatballs
Lima beans
Peas
Shrimp
Spinach
Pantry Items
Making smart choices in the pantry aisles can be tricky because food manufacturers often put misleading claims on packages. Front-of-package claims don’t have to adhere to the same rigorous standards that regulate the Nutrition Facts label. For that reason, I recommend browsing the nutrition label and ingredients list to get the most accurate information about what is in your food.
Canned beans (white beans, black beans, kidney beans)
Lentils
Nuts
Quinoa, farro, or other ancient whole grains
Oats (rolled oats, steel cut)
Olive oil
Peanut butter
Pasta (whole grain or chickpea for more protein)
Popcorn
Rice (brown, wild, white)
Sardines or anchovies
Tuna or salmon (canned or in packets)
5 Tips for Macro-Friendly Grocery Shopping
In addition to making a list, these other tips will help you complete your grocery shopping with ease.
Eat before you go: Never go to the grocery store after your workout or when hungry. It is too easy to buy food based on your immediate need to eat. You’ll make better decisions if you can wait and shop on a full stomach.
Organize your list by department: Shop at the same market from week to week and organize your list according to the store's layout. Usually, you’ll hit the produce aisles first, then meat and seafood, then the center aisles (pantry), and lastly, the refrigerated and freezer sections.
Scan coupons and deals ahead of time: Most stores have online coupons and other deals that you can take advantage of if you do a bit of homework in advance. Also, join your store’s loyalty department to ensure you get insider deals.
Plan meals in advance: Many people on the macro diet prep meals in advance so that they consistently hit their nutrient targets. Meal prepping can help you save money as well if you buy in bulk and shop during store sales. But even if you don’t prep meals in advance, simply making a general plan for meals is smart. For example, you might roast a chicken on Sunday, then use chicken leftovers for tacos and soup later in the week.
Bag your own groceries: Bring your own bags (it’s environmentally friendly!) and bag your groceries according to where they will be stored at home. It’ll help you save time when you get home.
Remember, it doesn’t matter if you are a meal prep master or a complete newbie in the kitchen; grocery shopping is a snap with a well-organized list. A shopping list helps to make your grocery experience more efficient and can ultimately help make your meals healthier and more satisfying.
In Macro Diet for Dummies, I devote a whole section to grocery shopping and food choices. The book also provides several lists that you can use to create your own personalized grocery guide. Pick up a copy of the book to keep on hand for recipes, food lists, and nutritional basics.