The Ultimate Guy’s Guide to

Grocery Shopping

Ok Guys, so lets be honest- grocery shopping is not the most baddass thing in the world. When it comes to what you have to get done in a given week, I’m sure hitting the market isn’t too high on your to-do list. But alas, it is super important if you are a fit dude trying to stay- or get- fit. 

Eating whole, fresh and clean food is vital if you want to live lean and feel strong. As they say “Abs are made in the kitchen”, and I can say that couldn’t be more true (although I don't know who the fuck “they” are). In order to prepare lean, protein-packed meals with tons of nutritious whole foods; you will need a steady supply of fresh ingredients. 

Ideally, you want to hit the grocer twice a week to stay up on all the fresh veggies and herbs you need to be at peak physical badassness. The thing about the most nutritious foods in the world- they spoil REALLY fast (think about a bag of baby spinach- you blink and the stuff is mush). The reason for this is that bacteria ain’t dumb- those little buggers know nutritious food when they see it (thats why twinkies shelf life is measured in eons not months). 

Long story short, You gotta do it, So let’s make this as painless as possible. Here is the ultimate man’s guide to badass (and painless!) grocery shopping:

First off, make a list. Don’t be the guy standing in the aisle aimlessly picking up shit and reading the backs of cans and cereal boxes:

1- you look like an idiot

2- the stock boy hates you because you put items back in the wrong places and all crooked


So, don't be that guy- make a list. It doesn't have to be super specific or detailed…and actually because I’m such a nice guy, I gave you a list at the end of this thing- so keep reading, big guy. Also, having a list limits the chance you will forget stuff (“dammint! I forgot milk!”)

Now,the layout of the store itself, is pretty uniform- doesn't matter where you go: The outer perimeter is the real GOOD stuff (fresh fruits and veggies, meats, eggs dairy… and beer :) and the inner aisles are filled with processed CRAP (sugary cereals, boxed snacks,candy, soda and chips). So as a rule of thumb, stick to the perimeter and avoid the aisles and you are a step ahead of most.

I don’t know about you guys, but I hit the grocery store like I’m kicking in a goddamn door- I am “smash and grab” as soon as I am in the building- I want to get in and out like the cops are already on the way (think The Ex-Presidents from Point Break). So keeping that store layout in mind can be helpful as you hit the door.

Here is the order I usually attack the layout:

Fresh fruits, veggies and potatoes

Fresh and dried herbs

Beef, chicken, fish

Frozen foods

eggs and dairy

Grains and cereals

oils and nuts and seeds

Beer and water


-grapefruit, apples, berries, bananas, avocado

** get this stuff organic. For the grapefruit you want firm and feel heavy, inspect all fresh berries as they tend to spoil quickly, I prefer my bananas firm and starchy, and get a mix of hard and softer ready to eat avocados so you aren't sitting with 6 avos that ripen all at once.


-baby spinach, arugula, asparagus, Brussels sprouts, sweet potatoes, red onion

**get organic here as well. I get my arugula and spinach bagged and check for spoilage.


-rosemary, thyme, basil, parsley, ginger root, garlic

always go for fresh


-80/20 grass fed beef, filet mignon, 99% lean white meat turkey, free range organic chicken breast and thighs


-wild caught salmon, tuna steaks, cod, flounder, shrimp

Frozen Foods

-blueberries, pineapple, broccoli, peas, 

Eggs and Dairy

-free range omega-3 eggs, carton egg whites, grasped butter, greek yogurt, kefir, sliced swiss, feta cheese, goat cheese, fresh mozzarella

Grains and Cereals

quinoa, barley, farah, steel cut oats, oat bran, brown rice

Oils Nuts and seeds

Extra Virgin Olive Oil (EVOO), canola oil, coconut oil, balsamic vinegar, raw almonds, walnuts, pumpkin seeds,

Alright, of course you don’t eat exactly the way I do, well maybe you should (kidding…not really- eat exactly like I fucking do), so of course you can shop for different items. That being said try and stick to the same genre of these key foods, ie. dark leafy greens, whole grains, complex carbs, lean meats,…you get the idea. Also, I gave you some variety, for example in the grains listing there is like 4 different whole grains I put down- you may like one more than the others- cool. Buy that one. Variety is great but you got to go with the stuff you are actually going to eat (and hopefully enjoy).

Generally speaking, your first big shop is gonna take the longest and be the most expensive because of items like the oils, frozen foods, nuts n seeds- these can be expensive and also last a long time. These wont need to be re-upped each week like the fresh veggies and fruits. Also the meats you can buy as you are going to cook them based on what you feel like cooking. So once you get that first big shopping day out of the way, the weekly upkeep can be really quick and inexpensive.

That being said you can err on the side of excess for frozen and canned foods and you should definitely be more thoughtful when purchasing massive amounts of meats and fresh fruits/veggies. Meat is expensive and guess what? so are organic fruits n veggies so def be more cautious when throwing these items in your cart. Throwing food out is not only a waste of money- it’s not cool. Don’t you know kids are starving? Jerk.

The more consistent you are with a regular shopping routine, the easier and less expensive it will be. You will know the layout of the store like that back of your hand in a couple weeks, you'll learn how much of each item is perfect for you and your needs, and each trip will be quick and painless. Shit, you may actually begin to enjoy shopping once it becomes effortless.

Now that you have all your supplies and know how to get more- prep your meals for the week and get ready to F*KC SHIT UP.

Here is that shopping list I promised earlier… You’re welcome.

Grocery List

Per Week:

  • Fresh seasonal fruit (blueberries, blackberries, pomegranate, kiwi)
  • Frozen Blueberries
  • Grapefruit
  • Romaine Lettuce Hearts
  • Baby Spinach
  • Arugula
  • Sweet Potatoes
  • Tomatoes
  • Red onions
  • Orange and yellow bell peppers
  • Non-fat Plain Kefir
  • Greek-style Yogurt
  • Chicken Breast
  • Chicken Thighs
  • Lean cuts of Beef
  • Ground Turkey Breast
  • Fresh Pacific Salmon
  • Almond milk
  • Coconut water

Twice a month:

  • 100% whole wheat/grain bread (>5g fiber/serving)
  • Rice Cakes
  • Brown rice
  • Quinoa
  • Barley
  • Farah
  • Walnuts
  • Almonds
  • Sunflower seeds
  • Flaxseeds
  • Peanuts
  • Raisins
  • High Fiber Cereal (>10 grams/serving)
  • Steel Cut Oatmeal
  • Frozen Tilapia/Sole/Catfish filets
  • Fresh ginger root
  • Fresh parsley
  • Fresh oregano

Keep in House:

  • Cinnamon
  • Cayenne Pepper
  • Green/Black/White Tea
  • Chili powder
  • Fresh ground black pepper
  • Turmeric
  • Cumin
  • Canned beans- Black, chickpeas, kidney
  • Canned Vegetables- corn, peas, carrots
  • Frozen vegetables- broccoli, brussels sprouts, cauliflower, mixed, stir-fry
  • All natural chunky peanut butter