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How I shop to count calories and prepare food

August 9, 2026

Weekly shopping list

Proteins

• Chicken breast (or preferred cut) — 2.1 kg / ~4.6 lbs (for seven 300 g portions)
• Eggs — 21 large (3 per day)
• Peanut butter — 1 large jar (for 2 sandwiches daily)

Carbs / Grains

• White rice (or preferred) — enough for 7 microwave cups
• Bread — 2 loaves (28 slices for 2 sandwiches per day)
• Oatmeal (rolled or quick oats) — 1 large container (½ cup dry per day)

Dairy / Cheese

• Mozzarella cheese — 1 block or bag (enough for daily weighed portions with eggs)
• Optional: Greek yogurt (protein style) if using as a snack

Produce

• Bananas — 14 medium (2 per day)
• Salad ingredients (enough for daily salads):
  • Mixed greens or spinach (several large bags/tubs)
  • Cucumber
  • Tomatoes (or cherry tomatoes)
  • Any other preferred salad add-ins (carrot, onion, etc.)

Sauces & Condiments

• Sweet and sour sauce (or your preferred sauces for the chicken/rice)
• Splenda (or preferred zero-calorie sweetener)

Drinks / Juice

• V8 Deliciously Green (or preferred V8 green juice) — enough for 1 serving daily

Supplements

• Fiber powder (psyllium or preferred blend)
• Multivitamin
• Omega-3 pills (fish oil or algae oil — aim for at least 500 mg EPA+DHA per day)

Meal Prep Supplies

• Freezer bags or containers (for the 7 chicken portions)
• Meal prep containers (for daily chicken + rice / second container)
• Measuring tools / kitchen scale (for cheese, oats, etc.)

Weekly prep (do once)

1. Weigh out seven 300 g portions of raw chicken.
2. Place each portion in a freezer bag or container.
3. Freeze all seven.
4. Move one bag to the refrigerator so it's ready for the next day (repeat this nightly or as needed).
5. Check that you have enough of everything else for the week: rice, bread, peanut butter, eggs, mozzarella, oatmeal, bananas, V8 Green, salad ingredients, fiber powder, multivitamin, and omega-3 pills.

Each morning — full day setup & calorie logging

Do this first thing so the entire day's food is prepared and logged before you start eating.

1. Log everything in your calorie app before cooking (use the weighed amounts so the numbers stay accurate).
2. Chicken
   • Take the thawed 300 g bag from the fridge.
   • Cook it in a pan.
   • Split the cooked chicken into two containers.
     • Container 1: Add one microwave rice cup + sweet-and-sour (or chosen) sauce.
     • Container 2: Add whatever side you prefer (or leave plain).
3. Eggs
   • Cook 3 eggs.
   • Weigh out your mozzarella portion and mix it in (or put it on the side).
4. Peanut Butter Sandwiches
   • Make two peanut butter sandwiches.
5. Oatmeal
   • Measure ½ cup dry oats, cook with water, and sprinkle with Splenda.
6. Add-ons for the day
   • 2 bananas
   • 1 serving V8 Green juice
   • Salad (mixed greens + cucumber, tomato, etc.)
   • Fiber powder (take as directed)
   • Multivitamin
   • Omega-3 pill(s)
7. Put everything away
   • Place the two chicken containers, eggs, sandwiches, oatmeal, bananas, and salad in the fridge or lunchbox.
   • This is your full day's food. As long as you only eat from this prepared set, you stay on track.
8. Clean up
   • Throw all dishes and pans in the dishwasher or sink immediately, and all dishes for the day are done to reset.