Complete Grocery Guide

Protein

Non-negotiable. Every meal needs a source.

Chicken breast

Chicken thigh

93% lean ground beef

96% lean ground beef

Sirloin steak

Flank steak

Pork tenderloin

Ground turkey (93%)

Turkey breast

Salmon

Tilapia

Cod

Shrimp

Tuna (canned, in water)

Eggs (whole)

Egg whites

Liquid egg whites

Greek yogurt (plain, nonfat)

Cottage cheese (low-fat)

Whey protein powder

Tofu (firm)

Tempeh

Edamame

Black beans

Lentils

Buy in bulk, portion, freeze. Chicken breast and ground beef freeze well in 1-lb bags — cook once a week, not every night.

Carbohydrates

Fuel for training and recovery. Not the enemy.

White rice

Brown rice

Jasmine rice

Basmati rice

Quinoa

Rolled oats

Steel-cut oats

Potatoes

Sweet potatoes

Ezekiel bread

Whole wheat bread

Whole wheat tortillas

Corn tortillas

Whole wheat pasta

Regular pasta (training days)

Cream of rice

Farro

Couscous

Rice cakes

Low-fat granola

Beans (pinto, kidney)

Chickpeas

Corn

English muffins

Fats

Hormones and joints run on this. Don't skip it.

Extra virgin olive oil

Avocado oil

Avocados

Almonds

Walnuts

Cashews

Peanut butter (natural)

Almond butter

Chia seeds

Ground flaxseed

Egg yolks

Salmon (also a fat source)

Coconut oil (small amounts)

Butter (small amounts)

Trail mix (unsweetened)

Tahini

Fruits

Micronutrients, fiber, satiety. Eat the rainbow.

Bananas

Blueberries

Strawberries

Raspberries

Blackberries

Apples

Oranges

Grapes

Pineapple

Mango

Kiwi

Watermelon

Cantaloupe

Pears

Peaches

Cherries

Pomegranate seeds

Lemons/limes

Vegetables

Volume, fiber, micronutrients — eat these freely.

Broccoli

Cauliflower

Spinach

Kale

Asparagus

Green beans

Brussels sprouts

Bell peppers

Zucchini

Cucumber

Carrots

Cherry tomatoes

Mixed greens

Romaine lettuce

Mushrooms

Onions

Garlic

Celery

Cabbage

Snap peas

Frozen counts. Frozen fruits and vegetables are flash-frozen at peak ripeness — nutritionally on par with fresh, and they never go bad before you use them.

Before You Shop

Six rules that save your budget, your time, and your diet.

Eat something before you go. Shopping hungry fills your cart with things that aren't on this list.
Check your pantry and fridge first. Don't rebuy what you already have.
Shop on a low-stress day. Rushed trips lead to rushed decisions.
Stick to the list. If it's not on here, it's not in the cart.
Read labels on anything packaged — sauces, breads, dressings. Sugar hides everywhere.
Buy protein in bulk when it's on sale. Freeze what you won't use in 2 days.

A Note Before You Begin

This guide is for educational purposes only and does not constitute medical advice. It is not a substitute for care from a physician or other qualified health provider. Talk to your doctor before starting any new nutrition, training, or supplement program — particularly if you have an existing medical condition, are pregnant or nursing, or take medication.

Results depend on the individual — your effort, consistency, adherence, starting point, and genetics all play a role. Nothing in this guide guarantees a specific outcome, timeline, or result. What you do with this information, and the results that follow, are your responsibility. Adrian Colmenares and colme.fit provide guidance and coaching — the work belongs to you.