Your Weekly Muscle building Grocery List for Muscle Foods Shopping

A weekly muscle building grocery list is the best way to shop for muscle building foods and meal plans. Use my simple weekly grocery list to save time and money.

Muscle Building Grocery List

Grocery shopping is actually muscle shopping. You are shopping the building blocks of your muscles and hence the quality of your muscles depend on the right food choices.

Lets make the right choices, for muscle and health.

Inside This Article:

My Top 5 Grocery Shopping Tips/Ideas

Your muscle building grocery shopping has 3 simple goals:

  1. Buy the best, fresh muscle building foods
  2. Avoid the bad, fattening foods and
  3. Save time & money

Here are my 5 tips to do that:

1. Shop the Perimeter:

The healthiest walk you can take is the walk around the perimeter of your grocery store. The centre is filled with sugar filled snacks, processed foods and high calorie, low nutrient foods. Don't believe me, just visit a store and check of yourself.

The perimeter is filled with fresh fruits, vegetables and meats - exactly what you need to build muscle mass.

2. Is there a local farmer's market around?

Local markets provide fresh produce - meats, vegetables and fruits, especially fish and they sell at reasonable prices.

Strike a relationship with the local farmer and you can be sure to get fresh stuff every time.

3. Use less plastic to avoid Man boobs

Get your own tupperware to the store. avoid the estrogenic plastic containers that are slowly building man boobs all over the world.

4. Stick to your list

You made a list for a reason. Your list has all the muscle building foods listed. Stick to it.

5. Check for any discount or special offers

Keep on eye on discount coupons in local newspapers or posters.

Your Weekly Muscle Building Grocery List - Sample List

Your goal is to shop for your 3 macronutrients - proteins, carbs and fats.

Also one note: Muscle Building is a tad more expensive than regular eating. Buy in bulk to save money and time. But its worth it. 

Also the meal plans I suggest are perfect for building a high performing body that is as good as it looks.

Here is the printable pdf version.

Protein Shopping:

  • Extra Lean Ground Beef, 1 lb
  • Chicken breasts, 2-3 lbs
  • Omega-3 Eggs, 3 dozen
  • Greek yogurt, 12 6oz containers 
  • Wild fish, 1 lb
  • Cottage Cheese, 1 pack
  • Egg whites, 3 containers
  • Chicken or Turkey sausages, 3 packs
  • Whey Proteins, 5 lbs container
  • Mixed Dried Fruits, 1 lb 

A word on proteins: Rotate your protein sources every week or two. This prevents protein allergies that crop up with regular use of proteins from same sources. It prevents boredom too.

Carbohydrate Shopping:

  • Apples, oranges, plums, berries, bananas, pineapples, your fruit of choice, 7 each in number/2 bags
  • Spinach, carrot - 5 large bags
  • Brown rice, 5 lbs
  • Brown bread, 1 pack
  • Quinoa, 3 packs
  • High fiber cereal, 3 packs
  • Broccoli, 3 large heads
  • Rolled oats, 0.5 lbs
  • Beans like kidney beans, 2 packs
  • Dried raisins
  • Carbohydrate or sports drink, 1 container

High quality fats/oils Shopping:

  • Flax oil, 1 bottle
  • Extra Virgin Olive oil or Krill oil, 1 bottle
  • Walnuts, 0.5 lbs

Miscellaneous Items:

These include the items which you require to cook your muscle meals. The recipe you want will dictate what you buy.

Here are few things that help make most of the 200+ anabolic recipes mentioned here.

  • Garlic
  • Bellpeppers
  • Onions
  • Tomatoes
  • Butter
  • Salt and Pepper
  • Sauces

Got your list? Its time to cook...

Muscle Building Supplement Shopping

The latest advancements in technology and the freedom of online shopping has made getting quality supplements delivered to your doorstep easier.

Some of the best bodybuilding supplements I use cannot be bought at offline stores.

  • Prograde and Biotrust Protein is the best whey I have found.
  • Krill Oil has been magical.
  • Fish oil capsules at amazon are a great bargain.

Click here to download the printable version {pdf} of your list.

200+ Muscle building Recipes to choose from

The ingredients is as good as the meal you plan. Here are some 200+ tasty muscle building recipes. I thank Dave Ruel for such an excellent resource. Its been a life saver.


You eat what you store. Your kitchen is the best reflection of your nutrition habits. So buy things that help you build muscle mass. If you buy potato chips, that's what you WILL eat.

Buy nuts and seeds, you will eat those.

Shop in a hurry. Stick to your list. Save time and money.

And master at least 7 breakfast and 7 lunch/dinner recipes and i will see you at the top.

› Muscle Building Grocery List

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