Cutting Grocery List For Any Budget (With Template)

It can be hard to know exactly what groceries to buy when you’re trying to cut down on calories.

Not only do you need to worry about the right foods, but also the right portion sizes. And if you’re on a budget, that can make things even more difficult.

I’ve got you covered!

In this article, you’ll find cutting grocery lists in different price ranges. So, you can find the one that is most optimal for you!

Furthermore, I discuss how to create your own grocery shopping list and provide a link to a free cutting grocery list template you can use next time you go to the grocery store.

Jump to sections:

GET THE TEMPLATE

Cutting grocery list template – just click on the link to make your own editable copy in Google Sheets.

What Is a Cutting Grocery List?

When you are in a caloric deficit, attempting to lose body fat, you want to make sure that you are getting the right foods that will help you stay within your daily calorie and macronutrient targets without feeling hungry all the time.

A cutting grocery list is a great tool to have on hand because it takes out all of the guesswork of what food items you should buy when following a cutting diet.

It’s simply a list of foods that are categorized by macronutrients.

Foods making up this list are typically lower in calories and higher in total food volume.

SUMMARY

A cutting grocery list is a simple list of foods that are conducive to helping you lose body fat.

Calories and Macros for Cutting

Before you go and get the groceries you need, it’s crucial to have an understanding of how many calories and macros you should be eating every day.

This will ensure that you are getting the right foods in the correct quantities so that you can remain in a caloric deficit to lose body fat.

I won’t go into too much detail here because I have a dedicated guide on how to calculate macros for cutting. It includes a calculator that will help you determine the number of calories and the optimal macronutrient ratio that is right for you.

SUMMARY

First, you need to know how many calories and macros you should be eating each day to lose body fat. So, it’s important to calculate your macros before you go grocery shopping.

Best Cutting Foods To Include In Your Grocery List

Below, I’ve categorized the best foods to include in your cutting grocery list by the main macronutrient source.

Protein Sources

  • Lean Round Steak
  • Filet Mignon
  • Buffalo
  • Bison
  • Lean Ground Beef
  • Pork Tenderloin
  • Lean Ground Turkey
  • Turkey Breast
  • Skinless Chicken Breast
  • Turkey Bacon
  • Lean Deli Meat
  • Tilapia
  • Tuna
  • Cod
  • Pollock
  • Shrimp
  • Salmon Fillet
  • Canned Tuna
  • Egg Whites
  • Whole Eggs
  • Tofu
  • Tempeh
  • Quorn

Dairy

  • Low-Fat Cottage Cheese
  • Low-Fat Greek Yoghurt
  • Skyr (Icelandic Yoghurt)
  • Whey Protein Powder
  • Isolate Protein Powder
  • Low-Fat Milk
  • Ricotta Cheese
  • Feta Cheese
  • Mozzarella Cheese

Carbohydrate Sources

  • Potatoes
  • Couscous
  • Oatmeal
  • Buckwheat
  • Bulgur
  • Pasta
  • Barley
  • Rice
  • Low-Calorie Tortilla Wraps
  • Whole-Wheat Bread    
  • Rice Cakes
  • Cereal
  • Beans
  • Lentils
  • Peas
  • Quinoa
  • Popcorn

Healthy Fat Sources

  • Avocado Oil
  • Canola Oil
  • Olive Oil
  • Flaxseed Oil
  • Coconut Oil
  • Peanut Butter
  • Peanut Butter Powder
  • Almonds
  • Cashew
  • Hazelnuts
  • Peanuts
  • Pecans
  • Macadamia Nuts
  • Pistachios
  • Walnuts
  • Chia Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Flaxseeds
  • Avocado

Fruits

  • Apples
  • Apricots
  • Banana
  • Blackberries
  • Blackcurrants
  • Blueberries
  • Raspberries
  • Strawberries
  • Cherries
  • Clementines
  • Kiwi
  • Mango
  • Melon
  • Oranges
  • Peach
  • Pears
  • Pineapple
  • Plums
  • Watermelon
  • Frozen Fruit Mix
  • Frozen Berrie Mix

Vegetables

  • Artichoke
  • Aubergine (Eggplant)
  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Fennel
  • Kale
  • Spinach
  • Lettuce
  • Mushrooms
  • Onions
  • Bell Peppers
  • Beetroots
  • Carrots
  • Zucchini
  • Butternut Squash
  • Pumpkin
  • Cucumber
  • Tomato
  • Green Beans
  • Frozen Vegetable Mix

Furthermore, choosing the right snacks to hold you over to the next meal can make or break your physique over time.

So, make sure you also stock up on some healthy bodybuilding snacks.

Lastly, if you are looking to get a better understanding of what foods contain what macronutrients, then check out this macro cheat sheet. It illustrates which foods can be categorized as the source of each macronutrient, and combinations of macros.

How to Create a Cutting Grocery List

So, now you know which foods you should include in your cutting grocery list.

But, how do you actually create the list?

First, you need to have an idea in mind in regards to:

  • What meals you’ll be eating?
  • How many times per day you’ll be eating them?
  • What ingredients each meal will require?

When coming up with meal ideas, it’s important that they’re well-balanced and have a good mix of all the macronutrients – protein, carbs and fats.

This will help you hit your daily targets and prevent nutrient deficiencies.

I prefer to think of which food item I would like to eat from each of the macronutrients.

For example, when deciding what to eat for breakfast, you could, first, think of the protein source you would like. Let’s say, you pick eggs, which are a great source of protein and healthy fats.

Then, you need to decide on a carbohydrate source.

You could go for oatmeal, which is a whole grain and contains fiber. Top it off with some berries, which are a great source of antioxidants, and you have a well-rounded breakfast that contains all the macronutrients.

You can use this method for each meal of the day until you have a list of meals with all the ingredients you need.

Here are a few more examples:

MealProtein SourceCarb SourceFat SourceFruits & Veggies
Meal #1Whole EggsOatmealBerries
Meal #2CodRiceOlive OilAsparagus
Meal #3Lean Deli MeatWhole-Wheat BreadLow-Fat MayonnaiseLettuce and Tomato
Meal #4Lean Round SteakPotatoesOlive OilBroccoli
Meal #5Skyr (Icelandic Yoghurt)Mixed Berries

Once you have your meals planned out, it’s time to create a grocery list with all the ingredients you need.

You can use this simple cutting grocery list template to record all the food items you need to buy. (Click here to make your own editable copy in Google Sheets.)

SUMMARY

Before going to the grocery store you need to come up with a list of meal ideas that include all the macronutrients. Then you can create a grocery list with all the ingredients you need.

Weight Loss Grocery List Examples (Different Price Ranges)

Below you will find cutting grocery lists in different price ranges:

  • The lower-cost version
  • The average price grocery list
  • The most expensive one

NOTE

Keep in mind that the prices may vary depending on where you live and the store you shop at.

Healthy Cutting Grocery List on a Budget

If you’re on a tight budget, here’s a fairly cheap cutting grocery list that won’t break the bank.

Protein Sources

  • Skinless Chicken Breast
  • Cod
  • Canned Tuna
  • Whole Eggs

Dairy Products

  • Whey Protein Powder
  • Low-Fat Cottage Cheese
  • Low-Fat Greek Yoghurt
  • Low-Fat Milk

Carb Sources

  • Potatoes
  • Oatmeal
  • Pasta
  • Rice
  • Beans

Fat Sources

  • Olive Oil
  • Peanut Butter
  • Peanuts
  • Sunflower Seeds

Fruits and Vegetables

  • Apples
  • Bananas
  • Frozen Fruit Mix
  • Frozen Berrie Mix
  • Tomato
  • Cucumber
  • Cabbage
  • Frozen Vegetable Mix

Average Price Cutting Grocery List

If your budget is average, here’s a cutting grocery list with slightly more expensive items.

Protein Sources

  • Lean Round Steak
  • Lean Ground Beef
  • Turkey Breast
  • Tilapia
  • Shrimp
  • Egg Whites

Dairy Products

  • Low-Fat Cottage Cheese
  • Skyr (Icelandic Yoghurt)
  • Whey Protein Powder
  • Low-Fat Milk
  • Mozzarella Cheese

Carb Sources

  • Potatoes
  • Couscous
  • Oatmeal
  • Buckwheat
  • Whole-Wheat Bread    
  • Rice Cakes
  • Lentils
  • Popcorn

Fat Sources

  • Flaxseed Oil
  • Peanut Butter
  • Peanut Butter Powder
  • Almonds
  • Walnuts
  • Avocado

Fruits and Vegetables

  • Apples
  • Bananas
  • Oranges
  • Strawberries
  • Blueberries
  • Frozen Fruit Mix
  • Frozen Berrie Mix
  • Tomato
  • Cucumber
  • Cabbage
  • Broccoli
  • Green Beans
  • Frozen Vegetable Mix

Expensive Cutting Grocery List

If you have a higher budget, here’s a cutting grocery list with pricier items and much more variety.

Protein Sources

  • Filet Mignon
  • Buffalo
  • Bison
  • Pork Tenderloin
  • Lean Ground Turkey
  • Turkey Bacon
  • Shrimp
  • Salmon Fillet
  • Tofu

Dairy Products

  • Low-Fat Cottage Cheese
  • Low-Fat Greek Yoghurt
  • Skyr (Icelandic Yoghurt)
  • Isolate Protein Powder
  • Low-Fat Milk
  • Feta Cheese
  • Mozzarella Cheese

Carb Sources

  • Couscous
  • Oatmeal
  • Bulgur
  • Barley
  • Low-Calorie Tortilla Wraps
  • Whole-Wheat Bread    
  • Quinoa
  • Popcorn

Fat Sources

  • Avocado Oil
  • Canola Oil
  • Coconut Oil
  • Peanut Butter
  • Peanut Butter Powder
  • Almonds
  • Macadamia Nuts
  • Walnuts
  • Chia Seeds
  • Flaxseeds
  • Avocado

Fruits and Vegetables

  • Apples
  • Bananas
  • Oranges
  • Strawberries
  • Blueberries
  • Frozen Fruit Mix
  • Frozen Berrie Mix
  • Any Other Fruit
  • Tomato
  • Cucumber
  • Cabbage
  • Kale
  • Broccoli
  • Green Beans
  • Frozen Vegetable Mix
  • Any Other Vegetable

Cutting Grocery List Template

To help you make your own cutting grocery shopping list, I’ve prepared a template. (Click here to make your own editable copy in Google Sheets.)

It includes all the foods mentioned in the article, as well as some plant-based options. All food items are categorized by macronutrients, so it’s easy to find what you need.

Furthermore, I have included categories and included some food examples for condiments, spices, beverages, and other extras.

Feel free to add or remove items from the template as you see fit!

Once you click on the link, a new tab will open asking whether you want to make a copy of the template.

Cutting Grocery List Template Making a Copy

Click “Make a copy”.

Once the document opens, first you will see a “DATA” tab which includes all the food items categorized in their own group.

Cutting Grocery List Template Data Tab

You can add or remove items from here.

Just make sure you are writing in new food items in the appropriate category column.

One thing to note…

This tab is protected, which means that every time you try to edit something, a pop-up will appear asking whether you want to edit it.

Cutting Grocery List Template Editing

To edit the cells, simply click “OK”.

If you are going to edit multiple cells in a row then you can tick the box “Don’t show this again for 5 minutes”.

The “Grocery List” tab is where you will be able to input all the food items you are going to buy before going to the grocery store.

Cutting Grocery List Template Empty Sheet

First, you will need to choose the “Food Source/Category”.

Cutting Grocery List Template - Selecting a Food Category

Thereafter, you will select the “Food Item”.

Cutting Grocery List Template - Selecting a Food Item

Then, in the “Quantity” column you can input the quantity of a given food item.

Cutting Grocery List Template - Filled

You can use the “Check?” column and the tick box once you got the food item in your shopping cart.

Lastly, I have included a column for “Notes” in case you want to write down anything specific about the food item.

Bulking Grocery List

At some point, you might want to transition to bulking. If you are looking for a similar grocery list but for bulking, then look no further!

I have also created similar bulking grocery lists in different price ranges.

Final Thoughts

So, now that you know all about what to include in your grocery lists, it’s time to put this knowledge into practice and create your very own cutting grocery list!

Just remember to be mindful of the foods you include – focus on buying low-calorie dense foods that are high in volume. This will help you feel fuller for longer and set you up for success as you go through your weight loss journey.

Have fun with it and happy shopping!

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