Nutrition has always been a priority for me — not just to feel good today, but to support lasting strength, metabolic health, and overall vitality. Recently, I fine-tuned my grocery strategy to align with lean muscle gain and high performance, focusing on whole, anti-inflammatory foods that fuel my day and my training.

I built a full 7-day grocery plan sourced directly from Amazon Fresh, designed to hit 3,600 calories/day (25,200 total). Every product listed below is selected for its quality, nutrient density, and availability — no fluff, no fillers, just intentional fuel.

🥩 Proteins That Power

• Just Bare Boneless Skinless Chicken Breast Fillets, 2.25 lb ×3 packs – 3,000 cal
• Wild Planet Wild Sockeye Salmon, 6 oz can ×6 cans – 1,260 cal
• Happy Egg Organic Free Range Eggs, 12 ct ×2 cartons – 1,440 cal
• Goya Black Beans, 15.5 oz can ×4 cans – 1,360 cal
• Bob’s Red Mill Organic White Quinoa, 16 oz bag ×2 – 1,040 cal

🥬 Vegetables That Heal

• Fresh Express Baby Spinach, 5 oz bag ×3 – 75 cal
• Taylor Farms Organic Kale, 5 oz bag ×2 – 50 cal
• Sunset Mini Sweet Peppers, 1 lb bag ×2 – 240 cal
• Organic Sweet Potatoes, 3 lb bag ×2 – 1,200 cal
• Birds Eye Steamfresh Broccoli Florets, 12.6 oz bag ×3 – 240 cal

🍓 Fruits That Fuel

• Organic Fuji Apples, 2 lb bag ×2 – 520 cal
• Fresh Bananas, 1 bunch ×2 – 1,400 cal
• Sunkist Navel Oranges, 3 lb bag ×2 – 640 cal
• 365 Organic Hass Avocados, 4 count ×2 packs – 640 cal
• Driscoll’s Fresh Blueberries, 6 oz pack ×3 – 255 cal

🥣 Whole Grains for Lasting Energy

• Lundberg Organic Long Grain Brown Rice, 2 lb bag ×2 – 3,200 cal
• Arnold Whole Grains 100% Whole Wheat Bread, 24 oz loaf ×2 – 2,400 cal

🧈 Fats That Protect

• Blue Diamond Whole Natural Almonds, 16 oz bag ×2 – 2,560 cal
• California Olive Ranch Extra Virgin Olive Oil, 16.9 oz bottle ×1 – 3,984 cal
• Organic Valley Unsalted Butter, 16 oz pack ×1 – 1,600 cal

🥛 Hydration That Supports

• Califia Farms Unsweetened Almond Milk, 48 oz bottle ×2 – 240 cal
• Poland Spring Natural Spring Water, 1 gal jug ×7 – 0 cal

🧂 Spices That Work

• McCormick Garlic Powder, 3.12 oz ×1 – 24 cal
• McCormick Ground Black Pepper, 3 oz ×1 – 16 cal
• Simply Organic Ground Turmeric Root, 2.38 oz ×1 – 24 cal
• Simply Organic Ground Ginger Root, 1.64 oz ×1 – ~20 cal
• McCormick Gourmet Organic Rosemary Leaves, 0.85 oz ×1 – ~15 cal
• Simply Organic Ground Thyme, 0.78 oz ×1 – ~20 cal

🍴 Snacks That Fuel Progress

• Almonds + Banana (~200 cal ×7 servings)
• Hard-Boiled Eggs (~70 cal ×7 servings)
• Apple Slices with Ginger (~140 cal ×3 servings)

✅ Weekly Totals

• Total Calories: 25,200
• Daily Calories: 3,600
• Water Intake: 1 gallon/day
• Estimated Cost: ~$180–190
• Goals: Lean muscle gain, heart health, recovery, mental clarity

This plan isn’t just about clean eating — it’s about intentional living. Every item supports physical progress, mental performance, and long-term wellness. If you're fueling for strength, recovery, or overall vitality, this blueprint is a great place to start.