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The Advanced Guide to Macro Friendly Grocery List

Lists are a great way to organize your information at your convenience. When you jot down a grocery list, you help you get the most out of your grocery budget while aiming toward a fitness journey. A macro-friendly grocery list is one of the amazing methods to track the food you intake daily. This article will help you understand the importance of making a grocery list, how to make a grocery list, what needs to be avoided while buying food materials, what to consider before creating a macro-friendly list, how to use macro-friendly grocery lists, and many such questions related to a grocery list. Grab your coffee, sit on your couch, and read this informative piece of article.

Why Macro Friendly Grocery list?

A Macro Friendly grocery list helps you understand your requirement of macros for your body. When you go to the grocery list to shop, you might buy food materials that are good to taste but unhealthy to eat or may contain high calories. The crowded grocery stores may also waste your time thinking about what to take. Sometimes, you buy extra foods that are not in use or do not fit your daily fitness plan. So, it is essential to figure out your grocery list. 

Every human is different. Their fitness journey differs too. You must know how many macros are required for your body in a day, week, and month. The macro-friendly list is to ensure you get everything that is full of nutrition and macros as per your body’s needs. Being a beginner when you start your fitness journey, it is difficult to stay away from your favorite food or the quantity of food material you eat. In the fitness life, one needs to be very strict towards food intake. Therefore, avoid stocking staples and try to buy what you need, not what you want to eat. Try to buy food materials that allow your budget. Do not purchase in bulk. If you are doing so to save time, make sure you are storing it correctly. 

What To Consider Before Creating a Macro-Friendly Grocery List?

  • Preferences

The first step for creating a macro-friendly grocery list is the importance and preference of the food you like to eat. Per your fitness goal, the grocery list will help fuel your body without being too restrictive and strict. It means that you need to understand your likes and fit the macros according to your need. For example, you can intake nutritious food along with treats, treats, and extra tasty food you love eating. The portion should be 80% healthy food and 20% your choice of food.

  • Budget

Being healthy does not mean you need to spend all your money on the grocery list. You can also stay fit while making wise choices on grocery items. You can buy your macro-friendly food items every week, or instead of eating a specific food, which is costly can be replaced as per the grocery store sale flyer and coupon availability. You are wrong if you think one can only stay fit by spending extra money. Regularize the food materials per your budget and enjoy a healthy life.

  • Family

If you live with your family at home, we must choose items suitable for all the family members. Some people prepare separate meals for themselves and their families. However, one can easily prepare macro-friendly food by getting the proper knowledge. You take the help of smiley points blogs to prepare a meal that can be delicious and satisfying for all.

  • Recipes

While making a grocery list, remember the ingredients used in the recipes you plan to make weekly. Ensure you do not get extra food items that can rarely be used.

All in all, grocery lists are a great thing that will help you save time, money, and anxiety to hit daily targeted macros.

How to Use Macros?

Many macros are essential to our body and must be consumed daily. Protein, fat, and carbs are the basic macronutrients of all.

Their amount matters more when you intake your food.

  • Protein

It primarily repairs and rebuilds hormones, tissues, and the immune system. Protein is essential for everyone, but the amount of intake depends on your activity chart. You will need more protein if you do any physical chores or heavy exercises. Else, a standard range of daily intake of protein is enough for your health.

  • Fat

It helps to transfer energy in skeletal muscle, tissues, and cells or for storage. One can easily balance hormones, and form cell membranes, brain, or nervous system by consuming fats in the right amount. It also helps the body transport fat-soluble vitamins A.D, E, and K. Fats provide the two fatty acids our body cannot make on its own, i.e., Omega-6 and Omega-3.

  • Carbohydrates

It is the body’s primary and ideal form of energy to make our body fit and healthy. Our body breaks carbs when we put our food inside the mouth and chew. Our body first uses carbs more than any other macros available.

5 Steps To Plan Macro-Friendly Grocery List

  • STEP 1:- First of all, go through the inventory check. You need to see the things already available in your kitchen. The benefit of an inventory check is that if anything is already present in your kitchen, you will not order or purchase the same product again. If the product gets extra, it may get wasted. It helps to save some money. Also, we need to know where you have to put the groceries so they can be easy to use and save time while cooking. The kitchen side must be clearly defined for those groceries. Try to make a different compartment for all kinds of groceries. 
  • STEP 2:- As we all prefer three types of shopping. They are:

 I. Local store marketing

II. Departmental store marketing

II. Online shopping

What you need to do is to make a list of where you prefer to go shopping. That may be messy, but one should know where to get the particular product. For instance, if you go to a departmental store, make a list accordingly, like if that store keeps lentils, frozen food, and snacks. So try to make your grocery list as it is; consequently, you don’t miss anything and do not have to take four to five rounds of a store. That may sound a little funny, but usually, people do that, and if you notice in yourself, you may have done this. It may be easier to find anything in just one search if you are an online shopping person. You only need to make a list and order after the month, but you must keep budgets in mind and some basic calculations. But in case you prefer all three techniques for your shopping, you can go for making three different lists and can purchase from the stores or online as well.

  • STEP 3:- Now comes the most important section of purchasing products and groceries for your kitchen – How much to take and how many times to take. This logic is as simple as your groceries item lists like you can not take the fruits, vegetables, and meats at once for a month. For that, you have to choose wise shopping options. You can prefer to purchase once or twice a week for a healthy balanced diet and proper nutrients. Thereupon, these items start to decay within 3-5 days. We can keep the beverages, powdered species, and oils for a month, and the benefit is that you don’t have to order again and again. How much one should purchase depends on the size of family members. As a tip, you can store some extra products so that if in case, due to any emergency, you are not able to purchase the product within one to two days, you and your family may not suffer.
  • STEP 4:– The main highlight of this step is checking the inventory to make a list. When you return from grocery shopping and feel like you forgot to add something you wanted to add from next month, the solution to this is to make a grocery master list. Master list is a super easy process. What you have to do is when you try some recipe on an occasion or special day that one missing ingredient which you want to add to enhance the food taste but you forgot to add in your previous list write it down immediately to your notebook for the next time. 

Grocery Master Lists

*Beverages:-

     Tea

      Coffee

      Geen Tea

      Fruit juice

      Milk powder

      Any other health drinks

*Lentils:-

   Grains

    Rice

    Split/whole red lentils

     White sesame

    Black sesame

     Corn flour

     Mustard seeds

     Onion Seeds

      Poppy seeds

*Whole Spices

    Cumin

    Clove

    Nutmeg

    Cinnamon

    Carom seeds

    Fennel seeds

    Fenugreek seeds

*Powdered spices

    Red chili

    Sugar

    Salt- low sodium

    Jaggery

    Kokum

    Asafoetida

    Chili flakes

    Turmeric Powder

    Cumin Powder

    Dry Mango Powder

    Rasam Powder

    Cinnamon Powder

    Cardamom Powder

    White pepper Powder

    Custard Powder

    Cocoa Powder

*Oils/Ghee

      Olive Oil

      Groundnut Oil

      Coconut Oil

      Sunflower Oil

      Vegetable Oil

      Sesame Oil

      Ghee

*Breakfast

       Oats

       Cereals

       Tapioca pearl

       Semolina or Suji

       Broken Wheat

       Rice Vermicelli

       Semiya or Vermicelli

*Frozen Foods

     Frozen Peas

     Frozen Corn

     Frozen, Ready to fry

*Condiments

      Tomato ketchup

      Soya Sauce

      Pickles

      Salsa

      Hot sauce

      Vinegar

      Fish sauce

      Herbs and seasoning

      Mustard

*Milk Product

       Milk

       Cream

       Butter

       Spreads

       Curd/Yogurt

       Coconut Milk

       Cheese slices

       Paneer or cottage cheese

       Cheese(Mozzarella/ cheddar/parmesan etc.)

*Snacks

      Chips

      Candy

      Cookies

      Cup Cakes

      Dark Chocolates

      Pop Corn

      Nachos

      Hakka noodles

      Flat noodles

      Instant noodles

      Fox nuts/ lotus seeds

      Cashew/ Cashew nut

      Nuts and almonds

      Raisins

      Dry date/Date

      Walnut

*General

      Tamarind

      Mint Powder

      Kokum         

Macro Friendly Grocery List: Protein Macros

  • Single protein macros- Helps you fulfill and meet your goals of the day if you lack any nutrients and want instant balance in macros. E.g., Turkey, chicken, bison, fish, plain yogurt, and protein powder.
  • Lean protein- Chicken breast, turkey breast, pork tenderloin, egg whites, game meat, flank steak, white fish, canned tuna, shellfish, ham steak, ahi tuna
  • High fat protein- chicken thighs, chicken wings, ground beef, steak, beef roast, pork shoulder, turkey bacon, Lamb roast, salmon
  • Moderately lean protein- ground beef 94%, lean chicken sausage, lean turkey sausage, Cod, Mahi Mahi, haddock, snapper, trout, pork tenderloin, pork chop, ham

Macro Friendly Grocery List: Fat macros

  • Single fat macros- Helps you fulfill and meet your goals of the day if you lack any nutrients and want instant balance in macros. E.g., Oil, butter, olive, nuts, and egg yolks.
  • Contain fats- avocado, walnut, bacon, egg yolks, olives, peanut butter, almond butter, cashew butter, salad dressings, chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, coconut

Macro Friendly Grocery List: Carbohydrates macros

  • Single carb macros- Helps you fulfill and meet your goals of the day if you lack any nutrients and want instant balance in macros. E.g., Oatmeal, vegetables, fruits, wholegrain, brown rice, and sweet potato.
  • High/Complex fiber- quinoa, brown short grain rice, rolled oats, Ezekiel bread, Tortilla, pasta, beans, lentils, wild rice, steel cut oats, muffins.
  • Produce- Avocado, cucumber, ginger, garlic, mushroom, arugula, asparagus, cauliflower, potatoes, spinach, broccoli, cilantro, kale, onion, chives, radish, tomatoes

Macro Friendly Diet staples

  • Greek yogurt- It has a smooth and cheese-like texture. Serve it with fruit salad and enjoy.

Nutrition content:

Protein- 17g

Carbs- 13g

Fats- 0g

Calories- 115kcal

  • Turkey pepperoni- It is an excellent option as a lower-fat alternative. It can be consumed in wraps and salads.

Nutrition content:

Protein- 9g

Carbs- 0g

Fats- 4g

Calories- 70kcal

  • Tuna pouches- If you are looking for maximum protein, tuna can be a great choice. 

Nutrition content:

Protein- 15g

Carbs- 4g

Fats- 0g

Calories- 80

  • Ranch Dip can be consumed as fruit and vegetable dip, sandwich spread, or seasoning.

Nutrition content:

Protein- 1g

Carbs- 3g

Fats- 5g

Calories- 60kcal

  • Laughing cow pouches- It is a beautiful alternative to cheese and sandwich sauce

Nutrition content:

Protein- 2g

Carbs- 1g

Fats- 1.5g

Calories- 30kcal

  • Mozzarella Sticks- It is an excellent source of fats and protein

Nutrition content:

Protein- 6g

Carbs- 0g

Fats- 4.5g

Calories- 70kcal

  • Eggs- It is a perfectly balanced staple food one can add to their grocery list

Nutrition content:

Protein- 6.3g

Carbs- 4g

Fats- 4.8g

Calories- 72kcal

  • Deli Meat- You can easily add them to your lunch as it is a source of protein

Nutrition content:

Protein- 9g

Carbs- 1g

Fats- 2.5g

Calories- 60 calories

  • Everything Bagel seasoning- It helps improve a food's nutritional value.

Nutrition content:

Protein- 0g

Carbs- 0g

Fats- 0g

Calories- 5kcal

  • Sugar-free energy drink mix- It helps to make your water give flavor so that you can be energized and stay hydrated throughout the day.

Nutrition content:

Protein- 0g

Carbs- 2g

Fats- 0g

Calories- 5kcal

  • Collagen peptides help you stay full and satisfied for a longer period. Start your day with this protein source.

Nutrition content:

Protein- 10g

Carbs- 0g

Fats- 0g

Calories- 40kcal

  • Protein powder- You can get the perfect amount of macro-nutrients for your body.

Nutrition content:

Protein- 24g

Carbs- 3g

Fats- 1.5g

Calories- 120kcal

  • Built bars- One can easily consume built bars for an afternoon snack. It comes in different flavors.

Nutrition content:

Protein- 20g

Carbs- 8g

Fats- 2g

Calories- 150kcal

  • Mixed Nuts- You also need fats and carbs to stay fit apart from protein. Mixed nuts boost your energy by providing sufficient carbs and fats.

Nutrition content:

Protein- 7g

Carbs- 5g

Fats- 15g

Calories- 170kcal

  • Lavash bread- this low-carb and high-protein lavash bread can be an excellent option to have for lunch.

Nutrition content:

Protein- 6g

Carbs- 8g

Fats- 1.5g

Calories- 60kcal

  • Avocado- It is the most healthy and easy way to consume fat. You can use them in smoothies and toast too.

Nutrition content:

Protein- 1.5g

Carbs- 6.4g

Fats- 11g

Calories- 120kcal

  • Frozen turkey burger- If you are looking for low-carb lunch, then it is a perfect food to intake.

Nutrition content:

Protein- 31g

Carbs- 2g

Fats- 11g

Calories- 240kcal

  • Cottage cheese- If you like cheese, then go for it. You can have them with fruits and everything with bagel seasoning.

Nutrition content:

Protein- 13g

Carbs- 6g

Fats- 1g

Calories- 90kcal

  • Yasso Bars- If you crave to eat something sweet late at night, you must have this in your fridge.

Nutrition content:

Protein- 5g

Carbs- 150g

Fats- 2f

Calories- 100kcal

  • Protein shakes- An excellent source to intake tons of protein at once.

Nutrition content:

Protein- 30g

Carbs- 1g

Fats-

Calories-160kcal

Conclusion

Macro friendly grocery list is very important to track your calorie intake and stay dedicated to fitness journeys without compromising your favorites. It helps you understand your requirement of macros for your body. You may also save your time and money by making a list. In the above, you may get knowledge on how to make a macro-friendly grocery list, how to use it, and many more. For macro-friendly recipes, go for the smileyspoints blog.

References


https://therelatablered.com/the-ultimate-macro-friendly-grocery-list/

https://www.workingagainstgravity.com/guides/nutrition-guide/macro-friendly-shopping-lists

https://www.malzisfit.com/staple-items-go-grocery-list-meeting-macros/

https://www.prospre.io/blog/how-to-make-a-macro-friendly-grocery-list

https://thebodybulletin.com/macro-food-list-for-meal-prep/

http://smilesandwich.com/2021/12/26/macro-friendly-foods-from-walmart-the-best-groceries-for-counting-macros/

https://www.macrolab.com/the-ultimate-macro-friendly-grocery-list/

https://www.lambertslately.com/21-favorite-macro-diet-friendly-staples

https://www.fithealthymomma.com/macro-grocery-list/

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