31/03/2026
Trying to lose fat AND build muscle but canโt be bothered spending hours cooking? ๐
Hereโs a simple weekly grocery list that keeps things high-protein, low-effort, and actually sustainable.
๐ฅฉ ๐๐๐๐๐๐๐ (๐ง๐จ๐ง-๐ง๐๐ ๐จ๐ญ๐ข๐๐๐ฅ๐)
Chicken breast (pre-cooked if possible)
Lean mince (5%)
Salmon (fresh or frozen)
Tinned tuna
Eggs / egg whites
Greek yogurt
Cottage cheese
Protein shakes
Deli meats
Rotisserie chicken
๐ ๐๐๐๐๐ (๐๐ฎ๐๐ฅ ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ )
Microwave rice
Oats (instant)
Wraps / wholemeal bread
Potatoes (microwave = easy)
Pasta
Rice cakes
Low-sugar cereal
Fruit (bananas, apples, berries)
๐ฅฆ ๐๐๐ / ๐
๐๐๐๐ (๐๐จ๐ซ ๐๐ฎ๐ฅ๐ฅ๐ง๐๐ฌ๐ฌ & ๐ก๐๐๐ฅ๐ญ๐ก)
Pre-washed salad bags
Frozen veg (microwaveable)
Broccoli
Spinach
Peppers
Cherry tomatoes
Cucumber
Stir-fry veg packs
Avocado
โก ๐๐๐๐๐๐๐๐๐๐๐ (๐ญ๐ก๐ข๐ฌ ๐ข๐ฌ ๐ญ๐ก๐ ๐ ๐๐ฆ๐ ๐๐ก๐๐ง๐ ๐๐ซ)
Pre-made high-protein meals
Protein bars
Pre-cut fruit
Wrap kits
Low-cal sauces
Olive oil spray
Frozen chicken strips
๐ง ๐๐ข๐ฆ๐ฉ๐ฅ๐ ๐ฌ๐ญ๐ซ๐ฎ๐๐ญ๐ฎ๐ซ๐ ๐ญ๐จ ๐๐จ๐ฅ๐ฅ๐จ๐ฐ
Protein every meal (non-negotiable)
Carbs around training / active parts of the day
Veg added for volume (keeps hunger down)
Convenience foods = consistency, not โcheatingโ
No complicated recipes.
No โstarting Mondayโ nonsense.
Just high-protein, easy meals you can actually stick to ๐ช
Consistency beats perfection every time.
๐๐๐๐๐๐๐๐๐๐ ๐๐ ๐๐๐๐๐๐๐๐โ๏ธ
๐ฅ DM "ReachFurther"
