A Quick Grocery Shopping Guide and Checklist for Cyclists
Make real, whole foods, especially fruits and veggies, a big part of your grocery shopping and nutrition strategy!
If you're an endurance cyclist, your grocery cart is more than just a basket of food—it's fuel for your rides, your recovery, and your everyday energy. Whether you’re logging long training sessions or just trying to stay consistent with your nutrition, having the right ingredients on hand can make or break your week.
That’s why we created the Grocery Shopping Checklist for Endurance Cyclists—a simple, go-to tool designed to make grocery shopping easier, more intentional, and more supportive of your training goals. This isn’t just a list—it’s a strategic system that helps you stock your kitchen with the right mix of foods to build balanced meals, whip up portable ride snacks, and support recovery, even when you’re short on time or creativity. Download your grocery shopping checklist below and save it for later!
How This Checklist Works: The Theory Behind the Structure
This checklist is thoughtfully organized to mimic the principles of balanced meal planning and sports nutrition. Here’s how it’s structured—and why that matters for cyclists:
Carbohydrates: The primary fuel source for endurance activities. Aim for simple carbs to fuel long and intense efforts and complex carbohydrates to provide sustained energy and balanced meals.
Protein: Essential for muscle repair and recovery. Look for quality, lean sources of protein.
Heart-Healthy Fats: Focus on consuming unsaturated fats in moderation. These fats can help improve cholesterol levels, reduce inflammation, and lower the risk of heart disease.
Vitamins and Minerals: Crucial for overall health and optimal performance. A varied diet of fruits, vegetables, nuts, seeds, grains, legumes, and herbs/spices ensures you’re consuming a wide range of micronutrients.
Dairy and plant-based alternatives add flexibility, flavor, and a bonus boost of protein and calcium—perfect for snacks, smoothies, or recovery meals.
Packaged and convenience items are included for those busy days when you need quick, reliable fuel before or after a ride.
Finally, sweet treats are optional but encouraged, because joy is part of a healthy relationship with food and there's always room for a little indulgence.
Hydration Essentials: Proper hydration is key for endurance cyclists and athletes. Include electrolyte-rich foods and beverages in your diet.
Why It Works—Even Without Recipes
One of the biggest advantages of this checklist is its flexibility. You don’t need to follow a detailed meal plan or have a stack of recipes ready. With a well-stocked kitchen built around this list, you’ll have all the components to:
Build balanced meals (protein + carb + color + fat)
Create quick snacks and recovery options
Mix and match ingredients into bowls, wraps, stir-fries, smoothies, or portable ride fuel
Adapt based on your cravings, schedule, and training load
You don’t need to be a chef to eat like an athlete. You just need the right ingredients—and this checklist helps you make sure you’ve got them.
Budget-Friendly Grocery Shopping Tips
Don’t shop on an empty stomach! If you go grocery shopping hungry, you could spend up to 60% more!
Buy in-season produce for better prices and nutrition.
Consider buying in bulk for non-perishable items like grains, nuts, seeds, legumes, and dried fruits. Costco anyone?!
Don't shy away from frozen fruits and vegetables, especially during the winter season, as they can be just as nutritious and convenient as fresh.
Look for sales on lean meats and proteins and freeze them for later use.
Don't overlook store brands, which often offer good quality at lower prices.
Use dried legumes, beans, and lentils as affordable protein sources vs. canned products.
Invest in a CSA share from your local community or farm. Some CSAs let you share a share with another person to save money.
Grocery Shopping Checklist for Endurance Cyclists
Use this weekly checklist during your next shopping trip to ensure you have all the essentials needed.
*Items with an asterisk are superfoods you should try to eat every day. Make purchasing these items a priority during each grocery visit. Learn more about Superfoods for Cyclists here.
This list is intended for you to stock up on the items you’ll need to create balanced meals, snacks, and homemade ride fuel throughout the week.
Fruits and Vegetables [At least 6 total items, more is great!]
Fruits (3-4)
Apples
Bananas
Berries* (blackberries*, blueberries*, raspberries, strawberries)
Citrus fruits (oranges, lemons, limes)
Grapes
Stone fruits (cherries, peaches, apricots, plums)
Dried fruits (apricots, cherries, figs, raisins, unsweetened coconut)
Medjool dates*
Vegetables (4-5)
Bell peppers
Carrots
Cruciferous vegetables* (broccoli, brussel sprouts, cabbage)
Fresh spices and herbs* (basil, cilantro, chives, dill, garlic, ginger, oregano, parsley, rosemary, turmeric, sage)
Leafy greens* (collard greens, spinach, kale, arugula)
Mushrooms
Sweet potatoes*
Yellow and red onions
Quality Proteins [5 items]
Chicken breast
Lean ground turkey
Fish (salmon, white fish, black cod)
Farm fresh, organic eggs
Greek yogurt
Tempeh*
Legumes* (beans, chickpeas, edamame, and lentils)
Carbohydrates [4 items]
Brown or white rice
Millet*
Quinoa*
Rolled oats*
Sweet potatoes*
Whole-grain bread (I love Dave’s Killer Bread)
Whole-grain pasta
Whole wheat tortillas
Heart-Healthy Fats [3 items]
Avocados
Nuts and nut butter (almonds, brazil nuts*, cashews, pecans, walnuts*)
Seeds and seed butter (chia seeds*, flaxseed meal*, pepitas, hemp seeds, sesame seeds, and sunflower seeds)
Oil (avocado oil, extra virgin olive oil, walnut oil)
Dairy/Plant-Based Alternatives [2 items]
Cheese (cheddar, cottage cheese, feta, goat, Parmesan)
Ghee, unsalted butter, and unrefined coconut oil.
Milk (whole milk, almond, cashew, flax, oat, soy)
Yogurt and plant-based yogurt alternatives
Packaged, Bottled, and Convenience Foods [1-2 items]
Condiments (soy sauce, tamari, miso, dijon mustard, sriracha)
Energy bars
Fruit juice (apple, ginger, orange, tart cherry)
Sports drinks (Skratch, Tailwind, etc..)
Sports gels or squeezes
Recovery drink mixes or protein powders
Whole grain cereals and multigrain crackers
Sweet Treats [1 item - optional]
I believe JOY is the best MEDICINE and we never should have to feel ashamed for eating a cookie or slice of cake.
Dark chocolate bars
Vanilla ice cream
Peanut butter chocolate cups
Your choice!
Adjust This Grocery Shopping Checklist To Fit Your Needs
Keep in mind that this checklist is meant to be a starting point. Adjust the quantities to suit your individual needs, training volume, and personal preferences.
For easy reference, download or copy this grocery checklist to your phone. You can copy and paste it each time you go grocery shopping.
Looking for more real-food recipes to build your grocery shopping List?
Join the Bakin' Biker's Club for a treasure trove of nutritious and delicious recipes crafted to enhance your cycling performance and overall health and wellness.
Don't miss out on these energy-boosting culinary creations to help you build your grocery shopping list!
