← Meal Plan
Weekly Reference · 3 High · 3 Low · 1 Mod

Grocery List

One week of food covering 21 main meals plus snacks. Quantities include a small buffer for trim loss and spillage.

At a Glance
~3.4 kg total protein (chicken, beef, eggs, dairy) · ~3 kg vegetables · ~700 g potatoes · 400 g barley · 14 pieces of fruit. Plan on ~30 min batch prep on Sunday.
Protein
Animal · Dairy
Eggs 49 needed for 7 breakfasts; round up for buffer
5 doz
Chicken breast (raw, to poach) cooks down ~25% — 1.6 kg raw → ~1.2 kg pulled
1.6 kg
Sirloin tip steak 3× high-day dinners @ 200 g
700 g
Extra lean ground beef 3 low + 1 mod dinner @ 200 g
1 kg
Canned tuna 2 cans × 2 low-day lunches (3rd day uses chicken)
4 cans
0% cottage cheese 3× low-day breakfasts @ 225 g
750 g
0% Greek yogurt 1 cup × 7 daily snacks; ≈1.65 L by volume
1.75 kg
Diesel whey protein on hand; ~3–4 scoops/week minimum
—
Carbs & Fruit
Grains · Produce
Pearl barley (dry) 325 g actual use; 1 standard bag
400 g
Yellow potatoes 3 high lunches @ 200 g + 1 mod lunch @ 100 g
1 kg
Frozen blueberries 3 high breakfasts @ 75 g + 1 mod @ 50 g + snack use
350 g
Apples (medium) 3 high lunches + 3 low snacks + 1 mod snack
7
Mandarin oranges (small) 3 high snacks + 3 low lunches + 1 mod lunch
7
Vegetables & Aromatics
Frozen · Fresh
Frozen broccoli florets 3 high lunches + 3 low dinners + 1 mod lunch @ 180 g
1.5 kg
Frozen kale 10 servings @ 130 g across all days
1.5 kg
Mixed greens side salads on low + mod days
280 g bag
Garlic (whole heads)
2
Yellow onions (medium)
3
Lemons
2
Pantry & Fats
Top up if low
Extra virgin olive oil ~200 ml/week — 12 tbsp across all meals
check
0% milk splash for 4 breakfasts; ~120 ml/week
1 L
Honey 1 tsp × 3 high-day snacks; jar lasts a month+
check
Apple cider or red wine vinegar
check
Salt, pepper, dried rosemary
check

Sourcing Notes

Yogurt format. 1.75 kg ≈ 1.65 L by volume. Two 750 mL tubs gets you to 1.5 L; if your store carries a 1 kg or larger tub, that's the cleanest single buy.
Frozen vs fresh kale and broccoli. Nutritionally near-identical, dramatically faster prep. Costco and most grocers carry 1 kg+ bags of both. Stock both.
Chicken batch-poach. Two large breasts simmered 18–20 min in salted water, shredded with two forks while warm, refrigerated in pulled form. Lasts 4 days; cook a second batch Wednesday.
Tuna substitution. If you'd rather use chicken on all 3 low days, drop tuna entirely and bump chicken raw weight to 2.0 kg. Tuna is here for variance and shelf-stable backup.
Sunday batch prep, ~30 min. Cook 4 cups dry barley → ~12 cups cooked. Roast 1 kg yellow potatoes, cool, refrigerate (resistant starch). Brown 1 kg ground beef with garlic and onion, portion into 4 servings. Hard-boil 6 eggs as backup protein.