Shop by aisle / choose your portions
Macro Counting Grocery List
A macro counting grocery list groups foods by protein, carbohydrates and fat, with vegetables alongside them. Use the portions and macros below to choose foods for your existing targets, then shop by aisle. Download the free printable PDF to check off your choices.
Download free printable PDF2 pages · No email or signup · By the KaloCam team · October 28, 2026
These are options, not a list to buy in full. Foods contain more than one macro; the groups help you plan, rather than rank foods. Weights are edible amounts. Cooked means weighed after cooking; raw means weighed before cooking. Canned tuna is drained. Ounces are weight, not fluid ounces.
Cups and spoons use USDA household measures, with grams alongside for shopping in Canada or the US. Use the gram weight if your cup size differs. Oats, rice and quinoa are listed cooked; buy the dry ingredient and weigh the prepared portion. Bread is weighed after toasting. Added oil and sauces are extra.
Protein foods
Meat, seafood, eggs, dairy and refrigerated plant proteins. Whole eggs, salmon and creamed cottage cheese also contribute fat.
| Food / supermarket aisle / portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Protein / 100 kcal (g) |
|---|---|---|---|---|---|
| Chicken breast, roasted, skinlessMeat & poultry3 oz, cooked (85 g)USDA FDC 171477 | 140 | 26 | 0 | 3 | 18.8 |
| Turkey breast, roastedMeat & poultry3 oz (85 g)USDA FDC 171496 | 125 | 26 | 0 | 1.8 | 20.5 |
| Egg, whole, rawEggs & dairy1 large egg (50 g)USDA FDC 171287 | 72 | 6.3 | 0.4 | 4.8 | 8.8 |
| Greek yogurt, plain nonfatEggs & dairy1 container (6 oz) (170 g)USDA FDC 170894 | 100 | 17 | 6.1 | 0.7 | 17.3 |
| Cottage cheese, creamedEggs & dairy½ cup (112.5 g)USDA FDC 172179 | 110 | 13 | 3.8 | 4.8 | 11.3 |
| Tofu, firm, calcium-set, rawRefrigerated plant proteins1/2 cup (126 g)USDA FDC 172475 | 181 | 22 | 3.5 | 11 | 12 |
| Light tuna, canned in water, drainedCanned fish3 oz, drained (85 g)USDA FDC 173709 | 73 | 17 | 0 | 0.8 | 22.6 |
| Salmon, farmed Atlantic, rawSeafood3 oz, raw salmon (85 g)USDA FDC 175167 | 177 | 17 | 0 | 11 | 9.8 |
| Shrimp, cookedSeafood3 oz (85 g)USDA FDC 171971 | 101 | 19 | 1.3 | 1.4 | 19.1 |
| Ground beef, 90% lean, rawMeat & poultry4 oz, raw (113 g)USDA FDC 174030 | 199 | 23 | 0 | 11 | 11.4 |
Carbohydrate foods
Grains, bread and fruit, plus potatoes from the produce aisle.
| Food / supermarket aisle / portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Protein / 100 kcal (g) |
|---|---|---|---|---|---|
| Oatmeal, cooked with waterCereal aisle1 cup, cooked (234 g)USDA FDC 173905 | 166 | 5.9 | 28 | 3.6 | 3.6 |
| White rice, cookedGrains aisle1 cup, cooked (158 g)USDA FDC 168878 | 205 | 4.3 | 45 | 0.4 | 2.1 |
| Potato, baked, flesh and skinProduce1 medium, baked with skin (173 g)USDA FDC 170093 | 161 | 4.3 | 37 | 0.2 | 2.7 |
| Sweet potato, baked fleshProduce1 medium, baked (114 g)USDA FDC 168483 | 103 | 2.3 | 24 | 0.2 | 2.2 |
| Quinoa, cookedGrains aisle1 cup, cooked (185 g)USDA FDC 168917 | 222 | 8.1 | 39 | 3.6 | 3.7 |
| Whole-wheat bread, toastedBread aisle1 slice, toasted (25 g)USDA FDC 172689 | 77 | 4.1 | 13 | 1 | 5.3 |
| Banana, rawProduce1 medium banana (118 g)USDA FDC 173944 | 105 | 1.3 | 27 | 0.4 | 1.2 |
| Apple with skin, rawProduce1 medium apple (182 g)USDA FDC 171688 | 95 | 0.5 | 25 | 0.3 | 0.5 |
Fat foods
Oils, nuts, nut butters and dairy, plus avocado from produce.
| Food / supermarket aisle / portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Protein / 100 kcal (g) |
|---|---|---|---|---|---|
| Avocado, California, rawProduce1/2 avocado (68 g)USDA FDC 171706 | 114 | 1.3 | 5.9 | 10 | 1.2 |
| Olive oilOils aisle1 tbsp (13.5 g)USDA FDC 171413 | 119 | 0 | 0 | 14 | 0 |
| AlmondsNuts aisle1 oz (about 23 almonds) (28.4 g)USDA FDC 170567 | 164 | 6 | 6.1 | 14 | 3.7 |
| Peanut butter, smooth, saltedNut butters2 tbsp (32 g)USDA FDC 174266 | 191 | 7.1 | 7.1 | 16 | 3.7 |
| Cheddar cheeseDairy1 oz (28.4 g)USDA FDC 173414 | 114 | 6.5 | 1 | 9.4 | 5.7 |
| Almond butter, unsaltedNut butters1 tbsp (16 g)USDA FDC 168588 | 98 | 3.4 | 3 | 8.9 | 3.4 |
Low-calorie vegetables
Produce aisle: raw vegetables without added oil or dressing.
| Food / supermarket aisle / portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Protein / 100 kcal (g) |
|---|---|---|---|---|---|
| Cucumber with peel, rawProduce½ cup, sliced (52 g)USDA FDC 168409 | 8 | 0.3 | 1.9 | 0.1 | 4.3 |
| Romaine lettuce, rawProduce1 cup, shredded (47 g)USDA FDC 169247 | 8 | 0.6 | 1.5 | 0.1 | 7.2 |
| Tomato, rawProduce1 plum tomato (62 g)USDA FDC 170457 | 11 | 0.5 | 2.4 | 0.1 | 4.9 |
| Green bell pepper, rawProduce1 medium pepper (119 g)USDA FDC 170427 | 24 | 1 | 5.5 | 0.2 | 4.3 |
| Celery, rawProduce1 medium stick (40 g)USDA FDC 169988 | 6 | 0.3 | 1.2 | 0.1 | 4.9 |
| Kale, rawProduce1 cup, raw (21 g)USDA FDC 168421 | 7 | 0.6 | 0.9 | 0.3 | 8.3 |
How to use this macro counting grocery list
- Write down the protein target you already use and how many meals you are shopping for. Pick a few protein foods, then multiply their portions by the number of meals.
- Add a grain, potato or fruit portion to fit your carbohydrate target. Add vegetables for the meals you plan to cook.
- Measure oils, nut butters, cheese and avocado against your fat target. Count the fat already present in eggs, meat, fish and dairy.
- Subtract what you have at home. Combine the remaining amounts by aisle and round your shopping quantities up to package sizes.
- Log the portion you actually eat. For a different weight, multiply each listed nutrient by your grams divided by the listed grams. Check packaged-food labels when your product differs.
Protein per 100 kcal is protein grams divided by USDA calories, multiplied by 100. It compares composition on an equal-energy basis; it is not a serving recommendation.
Free printable macro counting grocery list PDF
Get the free macro counting grocery list PDFPrintable macro food list: sources and rounding
Source: USDA FoodData Central, SR Legacy April 2018. Each row links to its FDC record; that record supplies every nutrient in the row. Portion nutrients = USDA value per 100 g × edible portion grams ÷ 100. Protein per 100 kcal uses unrounded USDA values. Generic entries may differ from your brand.
Calories round to whole kcal. Portion macros use the linked food pages’ rounding: one decimal below 10 g and whole grams at 10 g or above, with trailing zeros removed. Protein per 100 kcal and gram weights show at most one decimal. Calculations retain full precision before display. The PDF uses the same portions and numbers.
For meal combinations, explore our measured meal ideas. This printable macro food list is a shopping reference, not a daily meal plan.