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:

What Is a Cutting Grocery List?
Calories and Macros for Cutting
Best Cutting Foods To Include In Your Grocery List
How to Create a Cutting Grocery List
Weight Loss Grocery List Examples (Different Price Ranges)
Cutting Grocery List Template
Bulking Grocery List

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 about what food items you should buy when following a cutting diet or during a mini-cut phase.

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.

Recommended Reading: How to Cut After Bulking: The Ultimate Guide

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:

Meal	Protein Source	Carb Source	Fat Source	Fruits & Veggies
Meal #1	Whole Eggs	Oatmeal	–	Berries
Meal #2	Cod	Rice	Olive Oil	Asparagus
Meal #3	Lean Deli Meat	Whole-Wheat Bread	Low-Fat Mayonnaise	Lettuce and Tomato
Meal #4	Lean Round Steak	Potatoes	Olive Oil	Broccoli
Meal #5	Skyr (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.

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.

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.

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 a lean bulking diet. 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!

Cutting Grocery List For Any Budget (With Template)

What Is a Cutting Grocery List?

Calories and Macros for Cutting