Macro Friendly Macro Food List

Mar 26, 2024

Choosing macro friendly foods is easier than you think!

Are you new to macros and wondering what are the most macro-friendly foods? I hope so because in this post, I’m sharing a macro food list full of easy-to-find, easy-to-prepare, macro foods that are as tasty as they are macro friendly. Say goodbye to bland diets and hello to meals that not only satisfy your cravings but also help you reach your daily macro goals. 

Each macro friendly food on this macro food list is easy to find at your local grocery store and each one can be prepared in a variety of ways to keep it interesting. There’s something here for everyone! 

Oh, and be sure to read all the way through to get your FREE Macro Food List!

I’m ready. Are you? Let’s grab your shopping list, and let's get shopping!

1. Eggs

Let's kick things off with a breakfast staple that's as versatile as it is nutritious: eggs! Eggs are packed with protein, contain healthy fats, and virtually no carbs. Whether scrambled, fried, or poached, eggs are a macro-friendly food option that should have a permanent place on your macro food list and in your fridge.

Nutrition per Large Egg:

  • Protein: 6 grams
  • Fat: 5 grams
  • Carbs: 0 grams

Portion Size: Enjoy 2-3 eggs for a hearty breakfast, or whip up a veggie-packed omelet for a satisfying meal any time of day.

2. Boneless, Skinless Chicken Breast

If one macro friendly food deserves a spot on your macro food list, it's boneless, skinless chicken breast. Not only is it a lean source of protein, but it's also incredibly versatile and easy to prepare. Grill it, bake it, or toss it in a stir-fry – the possibilities are literally endless!

Nutrition per 3 oz. Serving:

  • Protein: 26 grams
  • Fat: 1 gram
  • Carbs: 0 grams

Portion Size: Aim for a palm-sized portion of chicken breast for a protein-packed meal. If you need more protein to reach your daily goal, simply increase the portion size by half or even double!

And if you love chicken as much as I do but don’t always have time to make it, check out these macro friendly fast food options to get your chicken fix even when you don’t have time to meal prep!

3. Avocado

Another addition to our macro food list is high in healthy fats and well-known as everyone's favorite green fruit – avocado! Creamy, delicious, and super nutritious, avocados are loaded with heart-healthy monounsaturated fats and fiber, making them a perfect addition to salads, sandwiches, or simply enjoyed alone.

Nutrition per Half Avocado:

  • Protein: 2 grams
  • Fat: 15 grams
  • Carbs: 9 grams (Fiber: 7 grams)

Portion Size: Half an avocado is the perfect portion for adding a creamy texture to your meals without going overboard on calories. A must-have on any good macro food list.

4. Raw Almonds

When it comes to satisfying your snack cravings, almonds are the ultimate macro friendly snack food. Packed with protein, healthy fats, and a hint of sweetness, these little nuts are perfect for munching on the go or adding a crunchy topping to your favorite dishes.

Nutrition per 1 oz. Serving (Approx. 23 Raw Almonds):

  • Protein: 6 grams
  • Fat: 14 grams
  • Carbs: 6 grams (Fiber: 3.5 grams)

Portion Size: Keep your portions in check by pre-portioning almonds into snack-sized bags to avoid mindless eating which’ll stack the calories up quick!

5. Tuna

Say hello to your new go-to macro friendly protein source: canned tuna! Not only is it budget-friendly and convenient, but it's also packed with protein and virtually carb-free. Make an easy tuna salad packed with crunchy diced veggies, stuff it in a sandwich, or toss it with some pasta – the possibilities are endless!

Nutrition per 3 oz. Serving (Canned in Water):

  • Protein: 20 grams
  • Fat: 1 gram
  • Carbs: 0 grams

Portion Size: A 3 oz. serving of canned tuna is perfect for a light meal or snack that'll keep you feeling full and satisfied. Up the portion as needed to reach your daily protein goal.

6. Greek Yogurt 

Greek yogurt, a must-have on your macro food list, is packed with protein and probiotics. This makes it a perfect macro friendly food. Greek yogurt is not only delicious but also incredibly versatile. Enjoy it on its own, use it as a base for smoothies, or swap it for sour cream in your favorite recipes (I love it on nachos!).

Nutrition per 6 oz. Serving (Plain, Non-Fat):

  • Protein: 17 grams
  • Fat: 0 grams
  • Carbs: 6 grams

Portion Size: A 6 oz. serving of Greek yogurt is ideal for a satisfying snack or light breakfast. Top with berries and raw almonds or even a little baked granola for texture…so good!

7. Quinoa

One of the most macro friendly grains out there is quinoa. Quinoa is packed with protein and fiber, and it's also incredibly versatile and easy to prepare. Use it as a base for salads, soups, or stir-fries, or enjoy it on its own as a hearty side dish.

Nutrition per 1/4 Cup Serving (Cooked):

  • Protein: 4 grams
  • Fat: 1.5 grams
  • Carbs: 18 grams (Fiber: 2 grams)

Portion Size: I typically stick to a 1/4 cup serving of cooked quinoa to keep my carb intake in check while still enjoying the protein in this nutritious grain.

8. Fresh Berries

Last but not least, I love macro friendly fresh berries! This includes strawberries, blueberries, and raspberries, packed with antioxidants, vitamins, and fiber, making them the perfect macro friendly fruit option for most people.

Nutrition per 1 Cup Serving (Mixed Berries):

  • Protein: 1 gram
  • Fat: 0 grams
  • Carbs: 15 grams (Fiber: 7 grams)

Portion Size: Enjoy a cup of mixed berries as a refreshing snack, or add them to your morning yogurt or oatmeal for a burst of flavor.

There you go! A grocery store-friendly macro friendly food list that'll keep your taste buds happy and make hitting your daily macro goals easier. With these delicious options, eating healthy will be easier, more enjoyable, and you’ll reach your goals faster too! 

Need More Help?

I’ve got you!

Click THIS LINK to get your FREE Macro Food List for a complete listing of all my favorite macro friendly foods.

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