Jacked Groceries

Weekly Shopping List & Daily Intake Tracker

Primary Protein

	Food	Weekly Qty	Protein	Purpose	Options / Substitutions
	Chicken breast	1.7 kg	~370 g	Main protein source	Chicken breast, Chicken tenderloins, Lean ground chicken, Turkey breast, Lean turkey mince, Pork loin Keep skin removed for lower calories
	White fish	800 g	~175 g	Lean protein	Cod, Tilapia, Pollock, Haddock, Hake, Basa, Flounder Very lean protein sources
	Whey isolate powder	300 g	~255 g	Most efficient protein	Unflavored whey isolate, Vanilla whey isolate, Chocolate whey isolate, Whey concentrate, Casein protein Mix with water for lowest calories
	Eggs	8 eggs (~480 g)	~48 g	Nutrients + fats	Large eggs, Medium eggs, Whole eggs, Egg whites Egg whites reduce calories

Dairy

	Food	Weekly Qty	Protein	Purpose	Options / Substitutions
	Nonfat Greek yogurt	1.2 kg	~120 g	Calcium + protein	0% Greek yogurt, Fat-free yogurt, Strained yogurt, Low-fat Greek yogurt Aim for ≥10 g protein per 100 g

Fiber

	Food	Weekly Qty	Protein	Purpose	Options / Substitutions
	Oats	200 g	~26 g	Fiber	Rolled oats, Quick oats, Steel-cut oats, Barley, Whole-grain cereal (low sugar) Plain versions best
	Frozen vegetables	2.5 kg	~75 g	High volume foods	Broccoli, Cauliflower, Spinach, Green beans, Carrots, Zucchini, Mixed vegetables Low-calorie high-volume foods
	Fresh vegetables	1.5 kg	~30 g	Vitamins	Tomatoes, Cucumbers, Lettuce, Peppers, Onions, Cabbage, Eggplant Mix colors for nutrients

Healthy Fat

	Food	Weekly Qty	Protein	Purpose	Options / Substitutions
	Olive oil	60 ml	0 g	Essential fats	Extra virgin olive oil, Regular olive oil, Avocado oil, Canola oil Use small amounts
	Salmon	200 g	~40 g	Omega-3 fats	Salmon, Sardines, Mackerel, Trout Provides omega-3 fats

Carbohydrates

	Food	Weekly Qty	Protein	Purpose	Options / Substitutions
	Rice or potatoes	500 g	~10 g	Small energy source	White rice, Brown rice, Jasmine rice, White potatoes, Red potatoes, Sweet potatoes Similar calories per weight
	Fruit	1 kg	~5 g	Vitamins	Apples, Bananas, Oranges, Pineapple, Mango, Papaya, Watermelon, Strawberries, Melon, Grapes Any mix works