Weekly Stock-Up
Grocery List
Stock these every week. Hit the proteins first, the rest fills in around training.
Stock Weekly
THE ESSENTIALS
Tap each category. Adjust portions to your week.
Proteins
- Eggs
- Chicken breast / thighs
- Ground beef
- Steak
- Salmon
- Tuna
- Greek yogurt
- Protein powder
Carbs
- Rice
- Potatoes (white + sweet)
- Oats
- Pasta
- Bread / wraps
- Bananas
- Berries
- Apples
Fats
- Avocado
- Nut butters
- Nuts
Veggies
- Broccoli
- Spinach
- Peppers
- Green beans
- Asparagus
- Mixed salad
Extras
- Honey
- Olive oil
- Electrolytes
- Beef jerky
- Cottage cheese
Simple Macro Guideline
EAT FOR RESULTS
Protein
bodyweight (lbs) × 1g
Every meal, 30 to 50g target.
Carbs
Timed by month
- Month 1: moderate
- Month 2: slightly lower
- Month 3: higher
Fats
Fill remaining
Consistency 80 to 90%. Calories aligned with goals.
Notes
- Protein every meal: 30 to 50g target
- Carbs around training: Especially before runs
- Veggies daily: Gut health + recovery
- Hydration: 3 to 4L per day, electrolytes on run days
- 80/20 rule: 1 to 2 flexible meals per week
That's what will actually change your body.