Now that you've had time to go over your new macros, it's time to create a shopping list. Since your macros are unique to your body, goals, and life, your list will also be unique to you. However, there are a few staples that can help your first week go as smooth as possible.
You're going to be eating a ton of them! You'll most likely be eating between 3-5 servings per day. While I try and consume fresh veggies as often as possible, I always keep a massive bag of frozen broccoli in my freezer just in case I run out. If you're worried about over buying, frozen is the way to go. My weekly staples usually include, broccoli, asparagus, mixed peppers, onions and Brussels sprouts.
There's nothing like a fresh local strawberry on a hot summer day. Farmer's market season is kicking into gear here in NJ and I couldn't be more excited. When purchasing fruit I usually stick with berries since they offer a huge punch of fiber per serving and are generally delicious. I'm not in particular about buying organic and don't believe the GMO hype, when shopping for fruit I look for local and seasonal when available.
Lean and whole muscle (think chicken breast, thigh, leg, tenderloin) meats as an everyday option. Personally, I go for boneless, skinless chicken breast since it's lower in fat than chicken thighs and allows me to add more fat to my meals.
I try and incorporate seafood 2x night a week when I can. As summer begins I'm pumped for fresh fish to dominate my weekend dinners. While I usually go for tuna, salmon or talapia, there's always a bag of cooked frozen shrimp in my freezer for protein emergencies. Shrimp only have .3g of fat and 24g of protein per 100g serving making them the perfect choice for nights where I've felt short on protein but maxed out my fats.
The base of my breakfasts are usually 1-2 eggs and added egg whites. With eggs, I look for local fresh when available, but usually end up with the run of the mill cage free large brown egg.
Greek yogurt makes a great protein heavy snack you can easily add fresh fruit too. I usually go for the Oikos Triple Zero vanilla and add whichever berry I have on hand that week. Whichever yogurt you choose, go for on that is higher in protein (15g +) and lower in sugar( under 10g). I like the Oikos flavors because they meet the above protein and sugar criteria while also including 5+g of fiber. If you prefer a higher fat Greek yogurt, absolutely go for it if you can fit it as long as it meets the protein and sugar requirement.
For most macro first timers, coming from the land of Whole 30 or Paleo where certain carbs are banished, reintroducing whole grains, beans, and high fiber breads or pastas can feel like a cheat. You may need to ask for assistance in locating the bread isle in your local supermarket, but trust me it's there. Once located, look for whole grain breads with 5g+ of fiber per serving. A few of my favorites include Dave's Killer Breads, Flat Out Flat Breads, High Fiber or 100 Cal Multi Grain Thomas English Muffins, Kontos Lavash, and La Tortilla Factory. As long as you don't have an intolerance to these foods, try reintroducing them in small servings.
Oatmeal, quinoa, brown rice, white rice, and whole grain pastas are shelf stable grains you can add into your day for some variety. White rice is particularly perfect for a pre-workout carb loaded meal.
I never finish a shopping trip without loading up on flavored seltzers. I could dedicate an entire website to my love for seltzers but as it stands, I can't beat Wegman's Black Cherry Vanilla. LaCroix who???