How a Texan Trainer Spends $125 on Groceries for 2 Full Weeks

On Sunday morning, I set my meal plan for the entire week. (Mind you, this is for my own meals and nutritional needs.)

I bring back my stash of goods and put them all away. Later in the day, usually the evening when all my daily chores and tasks are done, I spend one to two hours max prepping all the weekly meals I need made in advance or ready to grab and go. Anything else that I can make in around five minutes or less during the week, like breakfast, doesn’t get prepped ahead of time.

• Jasmine rice (6-pack), $10.98
• Sweet potatoes (5 pounds), $4.98
• Flapjack and waffle mix (72 ounces), $12.92
• Angus sirloin steaks (4 pounds), $15.60
• Low-fat plain Greek yogurt (40 ounces), $4.28
• Frozen blueberries (64 ounces), $10.42
• Frozen veggie stir-fry (4 pounds), $6.28
• Vanilla almond milk (2 gallons), $5.38
• Cocoa powder (23 ounces), $9.48
• Red wine (2 bottles), $26.00
• Pineapple chunks (20-pack), $6.98
• Envy apples (4 pounds), $6.42
• Bananas (7 large), $5.51

I make a breakfast “cake bake” at work in the breakroom, which takes less than 10 minutes. I use my Ninja blender to blend four eggs (we have 10 hens, so we have a steady supply of eggs daily), with some Kodiak flapjack mix, vanilla, cinnamon, and almond milk. I pour that into a microwave-safe dish, nuke it in the microwave for five minutes, and eat it with one of my apples. 

Post workout is a little combo where I have something nutrient-dense, tasty, quick, and simple. I blend two scoops of vanilla whey protein isolate with some honey and vanilla almond milk. I have this with a large banana and a “baked” sweet potato (I heat it for five minutes in the microwave) before getting back to work.

Dinner is at home where my prepped sirloin steak and stir-fry veggies come out. I air-fry my veggies — a whole 16-ounce bag worth — for 12 minutes with olive oil, garlic salt, onion salt, and pepper. I take out the grilled steak, and one pack of jasmine rice and heat both in the microwave (first the rice, then the meat). I plate it all and toss on a cup of pineapple and eat it with a glass of dry red wine (Pinot Noir this week from Meiomi winemaker).

An hour or so before bed, I have my “protein pudding,” which is a mix of vanilla almond milk and low-fat (or nonfat) plain Greek yogurt, plus powdered peanut butter, flax meal, coconut flour, and cocoa powder that I have in the pantry. I also add in two cups of frozen blueberries and top it with a pinch of coconut, brown sugar, and sprinkles. It comes out like soft serve ice cream and is a delicious pre bedtime treat.

My meal plan for the week is pretty structured. I make a “cake bake” in the morning and eat it with an apple for breakfast.

After my workout, I have my blended vanilla almond milk with honey and vanilla whey protein isolate, along with a banana and sweet potato (heated in the microwave). 

For dinner, I mix things up a little with prepped grilled chicken that I reheat in the microwave along with rice. I also have stir-fry veggies cooked in the air fryer, a cup of pineapple, and a glass of red wine. I end the night with a protein pudding.

Wednesday looks a lot like Monday, at least meal-wise. For breakfast, I make a “cake bake” and have it with an apple. 

Later in the day, I have my post-workout lunch combo: a shake with vanilla whey protein isolate, honey, and vanilla almond milk. I also have a banana and microwaved sweet potato. 

Dinner is grilled steak (reheated in the microwave) with air-fried stir-fry veggies, pineapple, rice (also heated in the microwave), and a glass of red wine. Before bed, I make a protein pudding.

Once again, I make a “cake bake” for breakfast and eat it with an apple. 

After my workout, lunch is a vanilla almond milk shake (with vanilla whey protein isolate and honey) and a banana and microwaved sweet potato.

For dinner, I have prepped grilled chicken and rice that are each reheated in the microwave with stir-fry veggies I cook in the air fryer, plus a cup of pineapple, and a glass of red wine.

I have a protein pudding to cap off the night.

I have my usual “cake bake” and apple combo for breakfast.

Post workout, I make this week’s lunch combo: vanilla almond milk blended with vanilla whey protein isolate and honey, with a banana, and a “baked” sweet potato.

Friday is steak night. I heat the grilled steak in the microwave and do the same with the rice. I also have stir-fry veggies (cooked in the air fryer), pineapple, and a glass of red wine.

I have a protein pudding before bed.

We typically eat out once or twice on the weekend, but we had already splurged almost daily on the cruise and my wife has a mild stomach bug so we decide to stay in. I have a “cake bake” for breakfast with an apple. 

For lunch, I have a vanilla almond milk shake, banana, and microwaved sweet potato after my workout.

Dinner is heated-up grilled chicken, air-fried veggies, and rice with pineapple and a glass of red wine. Later in the evening, I have my protein pudding.

I wake up and make a “cake bake” for breakfast and have an apple.

My post workout lunch is a vanilla almond milk shake (with vanilla whey protein isolate and honey) with a banana and microwaved sweet potato.

I have grilled chicken and rice reheated in the microwave, air-fried veggies, pineapple, and a glass of red wine.

I end the weekend with another protein pudding — it’s delicious every time. 

Next week’s plan will be entirely different. Although I’ll still mostly eat the same thing each day, minus one or two meals over the weekend — if we eat out.

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