The lazy Sunday grocery hack that saves $400/week
My $60-80 weekly shopping list. Buy once Sunday, eat all week. Same list every week. Zero thinking.
🛒 THE COMPLETE SHOPPING LIST:
**PROTEINS** (Buy Sunday):
- 10 chicken breasts (1.5kg)
- 1kg ground beef (10% fat)
- 18 eggs
- 1kg Greek yogurt
- Whey protein powder
**CARBS:**
- 2kg white rice
- 1kg sweet potatoes
- Oatmeal
- Whole grain bread
- 3 bananas
**FATS:**
- Olive oil
- Almond butter
- 3 avocados
- Mixed nuts
**VEGETABLES:**
- Frozen broccoli (2 bags)
- Spinach (1 bag)
- Mixed salad
- 4 bell peppers
**TOTAL COST:** $60-80
**FEEDS YOU:** 35 meals (5 meals × 7 days)
**COST PER MEAL:** $1.70-2.30
Compare to eating out: $10-15/meal = $350-525/week.
You save $270-445 weekly.
🎯 THE LAZY SHOPPING HACK:
**Order Online for Pickup:**
- Save this list as "favorites" in grocery app
- Reorder same list every Sunday (5 min)
- Pickup curbside (10 min)
- Zero time wasted wandering stores
Total: 15 min shopping + 90 min meal prep = feeds you all week.
📊 MACROS THIS PROVIDES (Daily):
- Protein: 150-160g
- Carbs: 200-250g
- Fats: 60-80g
- Calories: ~2,100-2,400
Perfect for 80kg (176 lbs) man.
🔄 ADJUST BY GOAL:
**Lose Weight?** Reduce rice to 1kg, remove bread = $55-70
**Gain Muscle?** Add 1kg rice, extra chicken = $75-95
**Budget Tight?** Skip protein powder, chicken thighs instead breasts = $45-55
💡 PRO TIPS:
- Shop Sunday (less crowded, fresh meat dates)
- Freeze half chicken if not using by Wednesday
- Rotate: Mon-Wed fresh chicken, Thurs-Sat ground beef
🎬 COMPLETE MEAL PREP:
"The Perfect Week of Meal Prep (90 Minutes)" → https://youtu.be/84O4RenMv2I
📚 PLAYLISTS:
- Nutrition for Fat Loss: https://www.youtube.com/watch?v=13bFxITKfIQ&list=PLETCECMR6Dr5ndLpIVMV9NTQ3hDz6JP8Q
- Complete Longevity Guide: https://www.youtube.com/watch?v=4JydHSg8aMg&list=PLETCECMR6Dr6JtPvZy2cAcsnKe6F18is9
🍳 MACRO GUIDE:
"The Macro Formula (Hand Measurements)" → https://youtube.com/shorts/8HPH7mByzgE
📧 [email protected]
💬 COMMENT: Screenshot this. Order tonight. Meal prep tomorrow.
$60-80 feeds you all week. Same list every week. Zero thinking.
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