“What items should I keep on hand in my pantry, freezer and fridge for Macro Counting?” is one of the first questions we get from macro beginners. With Macro Counting you’re keeping track of your daily allocated protein, carbohydrates and fats so there are definitely food items you can keep on hand that will make meeting your macro goals easier.  

Keep in mind that one of the benefits to counting macros 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! 

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We’ve linked and listed a few brands that we like, but do not feel tied to any specific brand. Check the nutritional labels and get the brands that suits your preferences. You can get most of these items at your local grocery store.

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
• Taco shells
• Canned veggies 
• Rice Cakes
• Self Rising Flour
• Honey
• Sugar free syrup

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
• Chocolate

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

Others:

• Frozen Rice Packets and other sides from Trader Joe’s
• Ice Cream Alternatives like frozen yogurt or popsicles

Pre-made Meals

If you’re short on time, there is NOTHING easier than grabbing a pre-made meal and thawing. Check out a FULL LIST of Stay Fit Mom freezer friendly recipes + Tips for freezing HERE.

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

Other:

• Uncooked Tortillas

Always be sure to check the nutritional labels to make sure you’re staying within your macro budget. Having your pantry, fridge and freezer stocked with macro friendly foods should give you a huge advantage when counting macros.