An average (170 lbs) active guy needs around 2,500 calories per day. One way to guarantee you’ll get that (and develop a few new recipes in the process) is buy everything on this list on Sunday. Eat it all by Saturday- without “supplemental” buffets or benders- and you are good.
3 five-ounce tilapia or salmon fillets
3 five-ounce boneless skinless chicken breasts
3 five-ounce rib eye steaks
2 boneless skinless chicken thighs
26 ounce jar marinara sauce
½ gallon milk or rice milk
¼ pound turkey sausage
½ pound turkey breast
½ pound goat Gouda or cheddar cheese
Six-ounce box risotto
Six-ounce box wild rice
1-pound quinoa or any other whole grain (millet, buckwheat, amaranth, brown rice)
½ pound broccoli florets
1-pound green beans
2 sweet potatoes
1 head garlic
2 bunches scallions
2 bunches scallions
2 fresh tomatoes
1 head romaine lettuce
1 cucumber
1-pound carrots
1 green pepper
1 cantaloupe
1-pound grapes
1-pint blueberries
4 apples
4 oranges
6 bananas
½ pound lightly salted roasted almonds
½ gallon apple juice
1 loaf seven grain bread
1-pint chicken broth
1-pound whole wheat or brown rice pasta
1 box kashi go-lean crunch cereal
1 dozen organic large brown eggs
1-quart low fat vanilla yogurt
1-2 bottles red wine
(Adapted from Outside magazine November 2008)