Grocery Shopping for Bodybuilders

Today’s post is all about grocery shopping guys!

I’m not going to lie to you about the fact that grocery shopping for bodybuilding can get expensive! They call this a lifestyle for a reason…

The post covers what I would typically eat for one day.

Keep in mind that I am currently about 220 lbs and pretty lean. And I am not trying to gain right now, just maintain.

Anyway, your individual needs may vary a bit from mine.

I’m 35 years old. And if I was younger, I would probably be eating a little dirtier!

John Doe’s Grocery List 



Ground Turkey (1.3 lbs gets me two meals – you lose .3 lbs when you cook it, don’t forget that)

Protein Bars (For a quick on-the-go post workout meal)

Sweet Potatoes or White Potatoes (about 8 oz of potatoes three times/day for me)

Frozen Broccoli (1 standard sized bag is enough for a day)

Tuna in Water (it’s protein!)

Salsa (I still use condiments even when I’m dieting!)

And last but not least… Coke Zero! (when you’re dieting, sometimes you just really need something with some flavor to it!). I also like flavored Perrier water.

Here is an example of a typical day of meals for me:

Meal #1: 1 cup of oats, 4 whole eggs

Meal #2: protein shake, 8 oz of potatoes

Meal #3: 8 oz of ground turkey, 8 oz of potatoes or another carb source

Meal #4: protein shake, 6 – 8 oz of potatoes

Meal #5: 8 oz of ground turkey, a cup of oats

Meal #6: some whole eggs or another protein shake

And that’s it for the day!

As you can see I am spending over $30 a day to maintain my physique. Don’t listen to anyone who tells you that you can do this for only 50 bucks a week!

The most expensive part of bodybuilding is the grocery bill!

It’s not the steroids, it’s not the supplements, it’s the grocery bill.

And if you’re committed to getting results, you’re going to have to find a way to drop the cash for the food you need.

Until next time guys, diet hard!

– JD

No-BS Bodybuilding ebook


11 thoughts on “Grocery Shopping for Bodybuilders”

  1. Hi John,

    nice blog and video!
    How do you eat your oats? I ate them for a few years pure only with milk but am experiencing some kind of fatigue because of the milk i guess.


    • I measure them dry and pour into a bowl and run warm water over them, then eat like cereal. For flavor you can use sugar free maple syrup, you can pound them like this because they aren’t as thick as when you cook them. If it works I do it, taste is really not an issue with me

  2. Why don’t you buy in bulk or get a costco membership? I’ve been lifting and bulking for about 3 weeks now, and I gained 5 pounds but Im not complaining because I’m an ectomorph so I’m glad I’m actually putting on weight. I don’t track calories either but I managed to use maybe $80-$100 on food for a week. And thats also because I bought wild caught salmon so it cost $25 for like 8 or 10 packets. I’m gonna try to see how cheap I can make it for myself. But I don’t see why you don’t go to costco or something?

  3. Thanks for the video, John. Very inspiring and I appreciate the no bullshit approach. I like how you broke your shopping trip down by meal. I learned a lot from just that. Gives me a new way to think about things. Keep up the great work.

    • thanks man, yes sometimes it’s easiest to do it by number of meals x however many days. I think just showing 1 day puts it more into perspective for people

  4. Great video. How do you cook the chicken? I have been pan frying mine in coconut oil but want to try a variation. Thanks for the great info and blogs. When ever I hit a brick wall I read one of your articles and I am back on point and in the right frame of mind!


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