free healthy grocery list cheat sheet jamin thompson fitness

99 Things Fit Dudes Have On Their Healthy Grocery List (Plus a Free Cheat Sheet)

free healthy grocery list cheat sheet jamin thompson fitness

If you’re just getting started on your fitness journey, one of the most difficult things to figure out is: “what in the world do I need to buy from the grocery store?”

There is a ton of information online about this topic… some good, and some bad…

…but trying to figure out what to do after a few Google searches can become even more difficult because the information overload is just so overwhelming.

After a few hours of reading you’ll usually find yourself asking questions like “white rice or brown rice?” … “Is wheat bread healthy?” … “How lean does a meat have to be for it to actually be lean?” … “Are fats bad… is gluten bad… should I be eating fruits?”

Don’t worry, today I’m going to clear up a lot of the confusion and simplify things for you.

After taking a quick poll of some of my fit bros to see what their grocery lists look like, I found out some pretty interesting things.

Turns out, most fit dudes basically all eat the same stuff.

Who would have thought?

So instead of making this a long, boring article that lists all 99 things, I figured I’d hook you up with something a lot cooler (and easier) so I created this Free Grocery Store Cheat Sheet Template for you.

free healthy grocery list cheat sheet

This template is based off of the same list I use when I do my own grocery shopping – so I have 100% confidence that it will work for you as well.

It lists all of the foods that should be in your shopping cart that will help you reach your goals, and it’s guaranteed to make your next visit to the grocery store a breeze.

Download the cheat sheet for free below:

free healthy grocery list cheat sheet download

Now that you have the free template, you may be wondering if you will be able to afford all of the new, healthy foods that you will be buying during your next trip to the grocery store.

It’s true, healthy foods can be a bit more expensive than regular foods… but if you have a good plan, you should be able to keep your grocery bill between $75 and $100 depending where you live and which brands you buy.

Using myself as a real life example, here is what a regular trip to the grocery store typically looks like for me using this template:

1 pound skinless chicken breast $7.99
1 bag frozen salmon filets (wild caught) $12.99
1 pound ground bison $9.99
1 carton of egg whites $4.99
1 sack of jasmine rice $2.99
1 box instant oatmeal (plain) $3.39
1 sack of sweet potatoes $6.99
1 pound of fresh veggies (mixed) $6.99
1 pound fresh fruit (mixed) $7.99
2-4 sacks of frozen green veggies $4.99
1 jar of coconut oil (unrefined) $6.99
1 Pam cooking spray (olive oil) $3.59
1 bottle of Mrs. Dash seasoning $3.39

This total grocery bill comes out to $83.27

Depending on your macros, this list of items could last you anywhere from 3-7 days.

The most expensive item, and the item you will run through the most, however, is meat.

If you are on a tight budget you may be able to save money by purchasing your meat in bulk, but just be sure you try to buy healthy, fresh cut meats and not meats that have a list of “ingredients” on the side of the bag.

Also, if you’re fancy and prefer to skip the grocery store, you can order your meat online from US Wellness Meats. They have some of the best organic, antibiotic and hormone free, free range, grass fed, wild caught meats around, and you can have it shipped directly to your door.


Eating healthy may seem a little difficult at first, but once you get the hang of it, it’s actually quite simple.

Lean meats, healthy carbs, healthy fats, fresh fruits and veggies: these are all foods you’ll find on every fit dude’s grocery list.

Now all you have to do is steal my free template and you’ll have the “secret” to success to use for yourself.

Remember, this is not an all-inclusive list and many of the foods listed can be swapped out for a comparable substitute.

Pro Tip: Because I don’t like to rely on meat for my protein source every meal, I like to use 1316 Whey and Alpha Vegan Protein as a comparable substitute for animal protein. Both are formulated using the best ingredients, and they both taste great. Click Here to pick up a tub of your own. Use code Superman to save 20% off your order. 

Also, by no means should you only eat the things listed on this grocery list as life was not meant to be lived without pizza, treats, and goodies. This grocery list is simply a helpful blueprint for the foods that should be added to your meal plan on a consistent basis.

This free grocery list template is a great first step to making better food choices, but in order to get the body you want you’ll also need to back it up with a solid nutrition plan. This means you’ll need to also start planning your meals as well as calculate your macros so you can make 100% sure you reach your goals.

As I mentioned earlier, I know this stuff can be a little difficult to grasp at first, but if you need help figuring any of it out, our Member’s Area has everything you need: custom meal plans, weekly workouts, tutorial videos, nutrition calculators, healthy recipes, and hands-on help from our team of expert trainers. Sign up for free today and start building the body you’ve always wanted.

Also, if you have any questions about what you should buy the next time you’re at the store, or if you would like to know if you can swap out one item for another, I am always here to help assist you along the way. Just leave your questions below or join the discussion on the forums and I’d be glad to help you out.


Comments 17

  1. Aww ..thank you so said the truth.There are actually a bunch of confusing information throughout the internet.Thank you again to make it so clear with this post.Looking forward to get more posts.

  2. There is so much info in this article that I would never have thought of on my own. Your content gives readers things to think about in an interesting way. Thank you for your clear information

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