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  • Protein (G) Fats (G) Carbs (G)

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    This document provides a weekly shopping list and macros for maintaining weight or "body recomp". It includes the daily and weekly protein, fat, and carb macros totaling 2396 calories and 16772 calories respectively. A table lists common protein foods showing the protein and fat per ounce. It recommends buying 2 kilos of chicken breast and 2 kilos of 90% ground beef to hit the weekly protein goal of 980g while keeping the grocery budget under $1500.

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    sample grocery list

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    Grocery List

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    This document provides a weekly shopping list and macros for maintaining weight or "body recomp". It includes the daily and weekly protein, fat, and carb macros totaling 2396 calories and 16772 calories respectively. A table lists common protein foods showing the protein and fat per ounce. It recommends buying 2 kilos of chicken breast and 2 kilos of 90% ground beef to hit the weekly protein goal of 980g while keeping the grocery budget under $1500.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    330 views3 pages

    Protein (G) Fats (G) Carbs (G)

    Uploaded by

    mark
    This document provides a weekly shopping list and macros for maintaining weight or "body recomp". It includes the daily and weekly protein, fat, and carb macros totaling 2396 calories and 16772 calories respectively. A table lists common protein foods showing the protein and fat per ounce. It recommends buying 2 kilos of chicken breast and 2 kilos of 90% ground beef to hit the weekly protein goal of 980g while keeping the grocery budget under $1500.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    To Maintain Weight/Aka Body Recomp Shopping List

    Daily Macros Calories


    Protein (g) Fats (g) Carbs (g) Total (Cal)
    140.0 53.2 350.0 2396.0

    Weekly Macros Calories


    Protein (g) Fats (g) Carbs (g) Total (Cal)
    980.0 372.7 2450.0 16772.0

    Protein (g) per Fat per (g) Serving (oz) P per 100g per 1 kg Fat/kg
    # Item
    1 Chicken Breast 24 3 3 28 282 35
    2 Chicken Thigh 24 5 4 24 241 50
    3 Pork Tenderloin 13 3 3 15 153 35
    4 Ground Beef (90%) 18 3 3 21 212 35
    5 Tilapia 22.2 5 5 16 157 35
    6 Tuna Fish 20 4 4 18 176 35
    7 Pork Chops 26 1 3 31 306 12
    Optionals
    8 eye of round steak 24 9 4 21 212 79
    9 Top Round 25 9 3 29 294 106
    10 Shrimp 18 4 16 159
    11 Greek Yogurt 23 8 10 101
    12 Halbut 23 3 27 270
    13 Peanut Butter 8 1 28 282
    2 tbsp = 1 ounce
    14 Nuts 6 2 11 106
    15 Tofu 12 3 14 141
    Kilo to buy protein (g) fat (g)
    Chicken Breast 2 564 71
    Pork Tenderloin 0 0 0
    Pork Chops 0 0 0
    Ground Beef (90%) 2 423 71
    988 141
    Goal Hit Protein Requirement
    Keep Budget under 1500
    Week 1

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