When focusing on macro-balanced meals, you want to prioritize protein-forward options. One of the first questions we hear from people new to our program is, “What items should I keep on hand in my pantry, freezer, and fridge to build macro-balanced meals?” While macro counting involves tracking specific amounts of protein, carbohydrates, and fats, understanding how to stock your kitchen with the right staples can make creating balanced plates much easier—whether you’re tracking or not. 

Keep in mind that one of the benefits to eating macro balanced meals is eating foods that you enjoy to meet your goals. If you see food items on here that you don’t enjoy, you don’t need to be married to them by any means. Move on to options that you do enjoy! 

Pantry Protein Sources:

• Canned tuna/ tuna packets
• Canned chicken
• Canned beans
• Jerky
• Protein Powder (some of our favorites are Clean Simple Eats: use discount code Stayfitmom and Dymatize
• Fairlife Protein Drinks (Store locator found HERE)
• Protein Bars (G2G: use discount code: stayfitmom and Fit Crunch bars)
• Chicken and Beef Broth

Pantry Carbohydrate Sources:

• Brown Rice
• White Rice
• Quinoa
• Quick Oats
• Whole Wheat Pasta
• Chickpea Pasta
• Gnocchi
• Kodiak Cakes
• Sweet Potatoes
• Whole grain tortillas
• Whole grain bread
• Pita Bread
• Hamburger buns
• Kashi cereal
• Canned veggies 
• Honey

Pantry Fats Sources

• Olive oil
• Avocado oil
• Cooking Spray
• Nuts
• Peanut Butter
• Almond Butter
• Chia Seeds
• Salad dressings
• Pesto
• canned olives

Other Pantry Items

• Marinara Sauce
• BBQ Sauce 
• Ketchup
• Mustard
• Balsamic Vinegar
• Seasonings
• Salsas
• Hot Sauce
• Crystal Light Packets

Freezer Protein Sources:

These meats can easily be portioned out to meet your macro goals. It’s nice to have readily available options you can pull out of your freezer at any time.

• Frozen Chicken breasts and/or thighs
• Turkey
• Fish
• Shrimp
• Chicken or Turkey Breakfast Sausage
• Pork Loin

Frozen Vegetables

Super convenient and easy way to add nutrients to your meals without worrying about spoilage!

• Broccoli
• Cauliflower
• Green Beans
• Spinach
• Chopped Onion
• Corn

Frozen Fruit

Frozen berries are high in fiber and antioxidants and are a great way to add sweetness to your meals without adding a lot of calories.

• Strawberries
• Blueberries
• Raspberries
• Bananas

Pre-made Meals
If you’re short on time, there is NOTHING easier than grabbing a pre-made meal and warming it up. Check out a FULL LIST of Stay Fit Mom’s Meal prep Recipes! These are all great macro balanced plate options!

Refrigerated Protein Options:

• Eggs
• Egg Whites
• Ground Turkey
• Chicken Breast
• Ground Beef
• Fish
• Lean Ham
• Diced Ham
• Turkey
• Pork Loin

Refrigerated Dairy Items

• Fairlife Milk
• Fairlife Chocolate Milk
• Non Fat Plain Greek Yogurt
• Low Fat Greek Yogurt
• Low Fat Cottage Cheese
• String Cheese
• Laughing Cow; Light Creamy Swiss Triangles
• Shredded Cheese
• Sliced Cheese

Refrigerated Fresh Fruits and Veggies

• Berries
• Spinach
• Romaine Lettuce
• Tomatoes
• Broccoli
• Cauliflower
• Celery

Having your pantry, fridge and freezer stocked with macro friendly foods will give you a huge advantage!