How a Texan Trainer Spends $125 on Groceries for 2 Full Weeks
Credit: Portrait: Courtesy of Josh; Logo: Sam's Club
Name: Joshua
Location: San Angelo, Texas
Number of people in household: 3; me, my wife, and 9-year-old son
Age: 39
Occupation: Strength and conditioning coach/personal trainer for military members, and a competitive powerlifter
Household Income: $200,000
Where you shopped: Sam’s Club
Weekly food budget: $100 (for myself; my wife and son have a separate food budget)
Amount spent: $125.23
What’s your grocery strategy?
I shop on Sunday afternoons. I prefer to grocery shop at one place and buy in bulk to save money and time. My wife and I just got back from a six-day cruise, so I’m eager to restock and get back on a fixed plan. Because I mostly shop every other week, I pick up the items needed based on the week’s meals I have set and anything extra I need for the week following. I’ll also buy some items my son needs/likes as well, but I do not consume these.
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
Monday: “Cake Bake,” Apple, Vanilla Almond Milk Shake, Banana, “Baked” Sweet Potato, Grilled Steak and Vegetables with Rice, Pineapple, Red Wine, and “Protein Pudding”
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.
Tuesday: “Cake Bake,” Apple, Vanilla Almond Milk Shake, Banana, “Baked” Sweet Potato, Chicken and Vegetables with Rice, Pineapple, Red Wine, and “Protein Pudding”
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: “Cake Bake,” Apple, Vanilla Almond Milk Shake, Banana, “Baked” Sweet Potato, Grilled Steak and Vegetables with Rice, Pineapple, Red Wine, and “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.
Thursday: “Cake Bake,” Apple, Vanilla Almond Milk Shake, Banana, “Baked” Sweet Potato, Chicken and Vegetables with Rice, Pineapple, Red Wine, and “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.
Friday: “Cake Bake,” Apple, Vanilla Almond Milk Shake, Banana, “Baked” Sweet Potato, Grilled Steak and Vegetables with Rice, Pineapple, Red Wine, and “Protein Pudding”
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.
Saturday: “Cake Bake,” Apple, Vanilla Almond Milk Shake, Banana, “Baked” Sweet Potato, Chicken and Vegetables with Rice, Pineapple, Red Wine, and “Protein Pudding”
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.
Sunday: “Cake Bake,” Apple, Vanilla Almond Milk Shake, Banana, “Baked” Sweet Potato, Chicken and Vegetables with Rice, Pineapple, Red Wine, and “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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