Best foods to build on

Protein

• Chicken breast

  100 g — 165 kcal · 31P · 0C · 4F

• Salmon

  100 g — 208 kcal · 20P · 0C · 13F

• Lean beef 90/10

  100 g — 176 kcal · 20P · 0C · 10F

• Whole eggs

  2 large — 143 kcal · 13P · 1C · 10F

• Greek yogurt

  200 g — 146 kcal · 20P · 8C · 4F

• Whey protein

  1 scoop — 120 kcal · 24P · 3C · 1F

Carbs

• Jasmine / white rice

  100 g dry — 360 kcal · 7P · 79C · 1F

• Rolled oats

  100 g — 379 kcal · 13P · 67C · 7F

• Sweet potato

  200 g — 172 kcal · 3P · 40C · 0F

• Whole-grain pasta

  100 g dry — 350 kcal · 14P · 68C · 2F

• Banana

  1 medium — 105 kcal · 1P · 27C · 0F

Fats & Extras

• Olive oil

  1 tbsp — 119 kcal · 0P · 0C · 14F

• Almonds

  30 g — 174 kcal · 6P · 6C · 15F

• Peanut butter

  1 tbsp — 94 kcal · 4P · 3C · 8F

• Avocado

  1/2 — 160 kcal · 2P · 9C · 15F

• Whole milk

  250 ml — 150 kcal · 8P · 12C · 8F

Weekly grocery list

• ▪2 kg chicken breast
• ▪6 salmon fillets
• ▪1 kg lean ground beef
• ▪24 eggs
• ▪1.5 kg Greek yogurt + 1 kg cottage cheese
• ▪4 L whole milk
• ▪2 kg jasmine rice · 1 kg oats
• ▪3 kg sweet potato · 1 loaf sourdough
• ▪Bananas, berries, frozen broccoli, asparagus
• ▪Olive oil, peanut butter, almonds, honey
• ▪Whey protein (and casein if budget allows)

Sunday prep, 90 minutes

1. 1Rice cooker on first: 4 cups dry jasmine rice, then cool it uncovered before it goes in the fridge.
2. 2Oven at 425°F: two trays of cubed sweet potato and broccoli, 25 minutes.
3. 3Season and sear 1.5 kg of chicken in three batches, 6 minutes a side. Rest, then slice.
4. 4Hard-boil a dozen eggs — 9 minutes in boiling water, then straight into ice water.
5. 5Portion into six containers: protein, carb, veg. Fridge for 4 days, freezer past that.