Here is a look at what goes into my shopping cart weekly. These meals allow me to feel full and energized throughout the week. The high protein diet helps me avoid cravings while leaving room for something “bad” later at night. Balance is key – remember we are focused on consistency over long periods. Not a two-week extreme sprint that will burn us out and send us right back to the habits we are trying to kick.

This is how I shop for a cut (losing fat and keeping muscle). I am going for lowest calories to highest protein content without sacrificing flavor.

For a bulk you can get higher fat options of the items below – keep in mind to track the extra calories even on a bulk.

I employ the 80/20 rule. So 80% of my calories come from the whole foods you see below while the other 20% come from anything I like. I am on a cut eating 2,275 calories a day. So 1,820 come from whole foods and 455 are pizza, cookies, or ice cream.

Shopping List

*note I shop at Trader Joes – closest and cheapest option

Whole Foods

• 3 lbs of lean Ground Beef (96/4)*
• Onions/shallots
• Lemon
• Russet Potatoes
• Hamburger Buns
• Mini sandwich rolls
• Lite Mexican Blend Cheese
• American Cheese slices
• Taco Seasoning
• Eggs
• Fat-Free Yogurt**
• Frozen Veggies – I prefer a mix of peas, string beans, corn, and carrots – but dealers choice
• Frozen Blueberries
• Jasmine Rice
• Olive Oil Spray
• Frozen Kung Pao Chicken
• Frozen BBQ Teriyaki Chicken

Snacks

• Bambino frozen pizzas
• Mini Ice Cream Cones
• Popcorn Kernels

*if you can’t find 96/4 beef find the next leanest cut
**get a flavor powder to put in your yogurt if it is PLAIN non fat. If you go to other major grocery stores I would recommend oikos vanilla yogurt (tastes way better)

Recipes

All weights are done raw

For Lunch every day I have my signature taco bowl. This is a standard meal in the fitness industry – proportions and how much of each ingredient will change base on your needs.

• 1/2 lb of Ground Beef
• 60g Jasmine rice
• A quarter of an onion
• 2 eggs
• one serving of lite Mexican cheese
• one serving of mixed veggies
• half a packet of taco seasoning
• add Siracha or low fat sauce to taste if you need variety

Daily Staple #2

I try to get around 50g of protein from Greek yogurt daily. It is a optimal low-calorie option and allows for more snacking freedom. I recommend adding flavored powder if it’s plain nonfat yogurt and blueberries regardless of the yogurt brand.

Recipe

• Look at the label and weigh out enough to get you 50g of protein
• add a serving of blueberries

Daily Staple #3

For dinner I give myself some options

Hamburgers

• 1/2 ground beef into 4 patties (mix mustard, salt, salt pepper, spray with olive oil, dash or Worchester, onion powder)
  • Spray a hot skillet with olive oil
  • use wax paper and a flat object to smash the patties thin
  • Cook to desired temp
• onions (lettuce, tomato, pickes if you like – just add to list above)
• American slices 2 – 4 depending on calories allowance
• Hamburger buns
• Low calories sauce
• Mixed veggies on the side

Taco Bowl

• See above

Chopped Cheese

• 1/2 Ground Beef into 4 patties – same seasoning as hamburger
• 3 slices American cheese
• Mini sub rolls
• low hot sauce or buffulo
• Diced onions
• (any other veggie toppings you’d like)
  • smash out flat onto the skillet
  • once half way cookies put 3 slices of American cheese on the meet
  • start chopping and dicing the meat/cheese
  • you will see the chees melt and cook through with the meat
  • take off once cooked through
  • place on sandwich roll
  • add onions and other toppings
  • add source

Potato Fries Side

• weigh your potato
• clean it
• chop it into the desired shape
• place in a bowl of ice water for 10 minutes to take off some starch (this lets it get crispier)
• drain the bowl and use it to season the fries
  • Use what you’d like – I do salt, pepper, and old bay
• place evenly on the air fryer basket/tray
• air fry at 375 for about 20 minutes
  • check halfway to asses cooking and flip
• pull out once at desired crispiness and serve (preseason if necessary)

Recap

From a pretty basic shopping list, I can churn out 3 meals I enjoy and look forward to. This is not meant to be the most groundbreaking over-the-top cheat code. But it mimics the diet of some of my peers (who are not concerned with losing fat or building muscle), the main difference is the source. They will go out to Chipotle, a burger joint, or a bodega for chopped cheese. The calories in these are harder to track and usually are much more than when you make it at home. I can eat in a way that excites me while slicing off fat and hitting my goals. It really does feel unreal sometimes.

This diet works for me, play around with other low calories versions of classic foods. Some Instagram handles who do it way better than me are @cooklikeimbook, @ice.karimcooks, @zack.chug, @stealth_health_life, and @tastyshreds. Check them out!

Thanks for reading.