Dr. Ben’s Budget-Friendly + Macro-Friendly Grocery List
Simplify your nutrition and stretch your budget without sacrificing results.
If you attended our Macros Masterclass, you've already taken a powerful step toward mastering your nutrition. To make your journey even smoother, I've compiled a free grocery list designed to help you shop smarter, eat better, and stay on track with your macros without breaking the bank.
This list is packed with affordable, macro-friendly staples you can find at Walmart. Whether you're meal prepping for the week or just getting started, these items will help you build balanced meals that fuel your goals.
The link below will take you to the full grocery list on Walmart.com:
Or you can pick and choose from the itemized list below with hyperlinks to each specific food item:
Protein Staples
Lean, high-protein, and great for bulk meal prep.
A solid choice for tacos, bowls, or burgers with a good protein-to-fat ratio.
Pure protein, low calorie, great for omelets and baking.
Inexpensive and nutrient-dense protein source.
Optimum Nutrition Gold Standard Whey – Vanilla Ice Cream Flavor
A trusted whey protein for shakes or recipes.
A grab-and-go protein snack for busy days.
Carbs & Grains
High fiber and great for sandwiches or avocado toast.
Use for wraps, tacos, or quesadillas.
Quick breakfast option with fiber and flavor.
Convenient carb source to pair with protein and veggies.
Nutrient-dense carb that's easy to prepare.
Fruits & Vegetables
Crisp, fiber-rich fruit to keep on hand.
Portable, pre-packaged by nature, and potassium-rich.
Great in smoothies, oatmeal, or yogurt bowls.
Easy frozen veggie mix for stir-fries or bowls.
Quick-steam side loaded with fiber and micronutrients.
Condiments & Seasonings
Simple seasoning to enhance flavor.
Calorie-conscious way to cook without sticking.
Adds bold flavor without the added sugar.
A macro-friendly way to spice up your meals.
Low-calorie flavor enhancer for eggs, chicken, or bowls.
Natural sweetener for oats, yogurt, or recipes.
Dairy
Classic low-fat protein and calcium source.
High in protein and low in fat for topping bowls or wraps.
Healthy Fats & Snacks
Adds healthy fats and flavor with built-in portion control.
Great for protein shakes, rice cakes, or oatmeal.
Convenient snack with healthy fats and protein.
*Note: Prices and availability may vary. Check Walmart.com or your local store for current details.
Pro Tips for Grocery Success
Stick to the list. Buying with purpose helps keep your meals aligned with your goals.
Shop the perimeter. You'll find most whole-food staples around the outside aisles.
Go frozen. Frozen fruits and veggies are often cheaper and just as nutritious.
Prep in bulk. Cooking once and eating multiple times saves both time and money.
Want to Take the Next Step?
If you want help building personalized macro targets and a workout routine to match, we can help. Apply to work with the Aspire Fit coaching team and get the support of Doctors of Physical Therapy certified in nutrition and strength and conditioning coaching.
https://aspire-fit.com/application
Other major grocery chains:
Target - share-a-cart LINK
Smiths/Kroger - share-a-cart LINK
Albertsons - share-a-cart LINK
HEB - share-a-cart LINK
Sam’s Club - share-a-cart LINK