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Whether you're just getting back into training or you're tired of feeling drained, your workouts are only as good as what you fuel them with.

Here’s a straightforward 1-week grocery list to help you eat clean, support recovery, and build lean muscle. No trendy diets. Just real food.

✅ Proteins (for muscle repair & fullness)

Chicken breast (2–3 lbs)
Ground turkey or lean ground beef (1 lb)
Salmon fillets or canned tuna (2 servings)
Eggs (1 dozen)
Greek yogurt (2–3 cups, unsweetened)
Protein powder (whey or plant-based)

Tip: Aim for a source of protein at every meal to support recovery and lean gains.

🥦 Veggies (fiber, vitamins, antioxidants)

Spinach or mixed greens (1 large container)
Bell peppers (3–4)
Broccoli or green beans (1–2 bags or fresh bunches)
Carrots (baby or whole)
Red onion or sweet onion
Zucchini or squash (2–3)

Tip: Roast a bunch of veggies once and eat them all week.

🍚 Smart Carbs (fuel your workouts)

Rolled oats or steel-cut oats
Brown rice or basmati rice
Sweet potatoes (3–4)
Whole grain bread or wraps
Bananas (5–7)
Berries
Apples or oranges

Tip: Time most of your carbs before and after your workouts for best energy + recovery.

🥑 Healthy Fats (hormone support, joint health)

Avocados (2–3)
Natural peanut butter or almond butter
Olive oil (or avocado oil)
Mixed nuts or walnuts

Tip: Add fats to meals without carbs to stay fuller longer.

🧂 Basics & Add-ons

Garlic
Seasonings/spices (paprika, chili powder, oregano, etc.)
Salt & pepper
Coffee or tea
Unsweetened almond milk (if using protein shakes or oats)
Lemon or lime (for water or seasoning)

🗓 Sample Meal Framework (Not a Meal Plan)

You can mix and match these based on your goals:

Breakfast: Oats + banana + protein shake
Lunch: Chicken + rice + roasted veggies
Snack: Greek yogurt + berries + almonds
Dinner: Salmon + sweet potato + greens
Post-workout: Shake or wrap with lean protein + carbs

🔁 Stick With It for 1 Week

Start here. Fuel your body. Stay consistent. After one week of training and eating like this, your body will thank you.

Want help turning this list into a custom meal plan based on your goals?
Message me and I’ll help you dial in your fuel.

Personal Training Blog

High-Protein Meals for People Who Hate Cooking

If your version of cooking is tossing something in the air fryer or microwave… you’re in good company.

Most of my personal training clients are busy. They’re juggling work, kids, late nights, early mornings, and everything in between. A lot of them either don’t know how to cook, don’t enjoy it, or simply don’t have time. And honestly? That’s completely fine.

1-Week Grocery List to Eat Clean & Fuel Your Workouts

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✅ Proteins (for muscle repair & fullness)