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Shopping List

Here's everything you need to buy for the complete weekly meal plan. Quantities are sized for enhanced muscle gain portions (2,500 calories daily).

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Breakfast Essentials

Plant-based milk: 3 liters
Protein powder: 1 large container (500g)
Bananas: 6-7 (one per workday)
Peanut butter: 1 jar
Chia seeds: 1 small bag
Frozen berries: 500g bag

Proteins

Chicken breast: ~2 kg
Cod fillets: ~1 kg
Salmon fillets: ~750 g
Pork loin: ~500 g
Tuna (canned): 7 cans
Tofu: 2 blocks (~600 g)
Eggs: 18 eggs
Greek yogurt: ~1 kg tub
Halloumi: 250g

Carbohydrates

Quinoa: 600 g
Brown rice: 600 g
Couscous: 500 g
Whole wheat wraps: 12-pack
Udon noodles: 600 g
Whole grain bread: 2 loaves
Pasta (whole wheat): 500 g
Chickpeas: 6 cans
Lentils: 6 cans or 600 g dry
Sweet potatoes: 6 large

Fruits & Vegetables

Spinach: 2 bags (300-400 g)
Romaine lettuce: 2 heads
Cherry tomatoes: 600 g
Cucumbers: 3
Carrots: 6
Bell peppers: 3
Broccoli: 4 heads or 1 extra large bag
Bok choy: 3
Celery: 1 bunch
Zucchini: 2
Red onions: 2
Garlic: 1 bulb
Lemons: 4
Avocados: 4
Peas: 300g (fresh or frozen)

Dairy & Alternatives

Feta cheese: 300 g
Parmesan: 200 g
Plant-based milk (if needed): 2 cartons

Pantry Essentials

Olive oil (large bottle)
Sesame oil (medium bottle)
Soy sauce/tamari
Hummus
Caesar dressing
Honey/maple syrup
Salt, pepper, and various spices
Vegetable or chicken broth
Canned tomatoes: 4 cans