Reference
Complete nutritional data tables
Weekly Grocery Shopping List
Protein goal and calorie deficit per week:
| Category | Food | Weekly Quantity | Protein (g) | Calories / Week | Cal / 100g Protein | Purpose |
|---|---|---|---|---|---|---|
| Primary Protein | Chicken breast | 1.7 kg | ~370 g | ~1870 kcal | ~500 kcal | Main protein source |
| Primary Protein | White fish | 800 g | ~175 g | ~800 kcal | ~460 kcal | Lean protein |
| Primary Protein | Whey isolate powder | 300 g | ~255 g | ~1200 kcal | ~400 kcal | Most efficient protein |
| Primary Protein | Eggs | 8 eggs (~480 g) | ~48 g | ~660 kcal | ~1100 kcal | Nutrients + fats |
| Dairy | Nonfat Greek yogurt | 1.2 kg | ~120 g | ~720 kcal | ~600 kcal | Calcium + protein |
| Fiber | Oats | 200 g | ~26 g | ~780 kcal | ~3000 kcal | Fiber |
| Fiber | Frozen vegetables | 2.5 kg | ~75 g | ~750 kcal | ~1000 kcal | High volume foods |
| Fiber | Fresh vegetables | 1.5 kg | ~30 g | ~350 kcal | ~1200 kcal | Vitamins |
| Healthy Fat | Olive oil | 60 ml | 0 g | ~480 kcal | — | Essential fats |
| Healthy Fat | Salmon | 200 g | ~40 g | ~400 kcal | ~900 kcal | Omega-3 fats |
| Carbohydrates | Rice or potatoes | 500 g | ~10 g | ~550 kcal | ~6000 kcal | Small energy source |
| Carbohydrates | Fruit | 1 kg | ~5 g | ~500 kcal | ~10000 kcal | Vitamins |
Suitable Options per Category
To ease grocery shopping decisions:
| Category | Base Food | Suitable Options | Notes |
|---|---|---|---|
| Primary Protein | Chicken breast | Chicken breast, Chicken tenderloins, Lean ground chicken, Turkey breast, Lean turkey mince, Pork loin | Keep skin removed for lower calories |
| Primary Protein | White fish | Cod, Tilapia, Pollock, Haddock, Hake, Basa, Flounder | Very lean protein sources |
| Primary Protein | Whey isolate powder | Unflavored whey isolate, Vanilla whey isolate, Chocolate whey isolate, Whey concentrate, Casein protein | Mix with water for lowest calories |
| Primary Protein | Eggs | Large eggs, Medium eggs, Whole eggs, Egg whites | Egg whites reduce calories |
| Dairy | Nonfat Greek yogurt | 0% Greek yogurt, Fat-free yogurt, Strained yogurt, Low-fat Greek yogurt | Aim for ≥10 g protein per 100 g |
| Fiber | Oats | Rolled oats, Quick oats, Steel-cut oats, Barley, Whole-grain cereal (low sugar) | Plain versions best |
| Fiber | Frozen vegetables | Broccoli, Cauliflower, Spinach, Green beans, Carrots, Zucchini, Mixed vegetables | Low-calorie high-volume foods |
| Fiber | Fresh vegetables | Tomatoes, Cucumbers, Lettuce, Peppers, Onions, Cabbage, Eggplant | Mix colors for nutrients |
| Healthy Fat | Olive oil | Extra virgin olive oil, Regular olive oil, Avocado oil, Canola oil | Use small amounts |
| Healthy Fat | Salmon | Salmon, Sardines, Mackerel, Trout | Provides omega-3 fats |
| Carbohydrates | Rice or potatoes | White rice, Brown rice, Jasmine rice, White potatoes, Red potatoes, Sweet potatoes | Similar calories per weight |
| Carbohydrates | Fruit | Apples, Bananas, Oranges, Pineapple, Mango, Papaya, Watermelon, Strawberries, Melon, Grapes | Any mix works |
Daily Portioned Intake
To meet protein goal under prescribed calorie deficit:
| Food | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Chicken breast (raw) | 240 g | 240 g | 240 g | 240 g | 240 g | 240 g | 240 g |
| White fish (raw) | 115 g | 115 g | 115 g | 115 g | 115 g | 115 g | 115 g |
| Whey isolate (dry) | 43 g | 43 g | 43 g | 43 g | 43 g | 43 g | 43 g |
| Eggs | 1 egg | 1 egg | 1 egg | 1 egg | 1 egg | 1 egg | 1 egg |
| Greek yogurt | 170 g | 170 g | 170 g | 170 g | 170 g | 170 g | 170 g |
| Oats (dry) | 30 g | 30 g | 30 g | 30 g | 30 g | 30 g | 30 g |
| Frozen vegetables (raw) | 360 g | 360 g | 360 g | 360 g | 360 g | 360 g | 360 g |
| Fresh vegetables (raw) | 215 g | 215 g | 215 g | 215 g | 215 g | 215 g | 215 g |
| Olive oil | 8–9 ml | 8–9 ml | 8–9 ml | 8–9 ml | 8–9 ml | 8–9 ml | 8–9 ml |
| Salmon (raw) | 30 g | 30 g | 30 g | 30 g | 30 g | 30 g | 30 g |
| Rice/potatoes (dry/raw) | 70 g | 70 g | 70 g | 70 g | 70 g | 70 g | 70 g |
| Fruit (cut) | 140 g | 140 g | 140 g | 140 g | 140 g | 140 g | 140 g |