Ready list for the store

Athlete grocery list

An affordable and easy weekly grocery list for gym-goers. Choose your goal — get a ready list that works at any supermarket.

💪Muscle Gain (Bulk)

Calories: ~19,600 kcal/week

Protein: ~1,260g protein/week

$55–70/week

0/18 checked

🥩 Protein

🍚 Carbohydrates

🥦 Vegetables & fruit

🫙 Fats & other

Always keep at home

These staples are worth adding to your grocery list every week

Salt and pepper

Seasoning without calories

Chicken or vegetable stock

Flavoring rice and meats

Canned crushed tomatoes

For sauces — cheap and versatile

Soy sauce

Umami flavour, low calories

Dijon mustard

For dressings without many calories

Cinnamon and vanilla

Flavoring oatmeal and quark

Mixed frozen vegetables

Always available, quick side dish

Canned tuna

Emergency protein — always in the cupboard

Money-saving tips for athletes

🛒

Buy larger packs

Rice, oats and frozen chicken are significantly cheaper in larger packs. A 2 kg bag of rice costs the same as four 500g bags.

❄️

Frozen is just as good

Frozen chicken, fish and vegetables are nutritionally identical to fresh — and often 30–50% cheaper.

🥫

Canned tuna is unbeatable

Canned tuna is one of the cheapest and most convenient protein sources. Store-brand cans are the most affordable.

🌐

Buy protein powder online

In-store protein powder is often 2x the price of online. Bulk Powders and MyProtein deliver affordably and have great value.

🍳

Eggs are underrated

An egg contains everything you need — protein, fat, vitamins. Under $0.20 per egg. Eat 3–4 a day without worry.

📦

Meal prep saves money

Cook several days of food at once. Less waste, fewer impulse buys — and you can save $10–20 per week.

Calculate your exact protein needs

The protein amounts in this list are calculated for an 80 kg athlete. Calculate the right amount for your own bodyweight with the calculators below.

Protein Calculator Calorie Calculator

Frequently asked questions

The cheapest protein sources at the grocery store are eggs (around $2–3 per dozen), canned tuna (around $1–2 per can), quark or Greek yoghurt (around $2–3 per 250g), chicken breast (around $5–8 per kg) and cottage cheese (around $2–3 per 400g). Eggs are one of the most cost-effective options per gram of protein.
Basic weekly grocery shopping for one person costs roughly $50–80 depending on the store and choices. Discount supermarkets offer the lowest prices on staples. Protein powder bought online is often the most cost-effective way to meet protein needs on a budget.
Yes, nutritionally frozen chicken is almost identical to fresh. Freezing does not significantly affect the amount of protein or other nutrients. Frozen chicken is often significantly cheaper and keeps for a long time — an excellent choice for a budget-friendly athlete diet.
Online is generally significantly cheaper for protein powder — often 30–50% less than buying it off the shelf. Popular and affordable options include Bulk Powders, MyProtein and Gymshark Nutrition. Buying in-store is convenient but more expensive.
An athlete's home staples: eggs, rice or oats, chicken breast (frozen is fine), canned tuna, quark or Greek yoghurt, bananas, frozen berries, olive oil and potatoes or sweet potatoes. With these basics you can build a complete diet affordably.

Also read these guides

Diet Guide

Nutrition plan by goal

Read guide

Training Day Nutrition Guide

What to eat before and after training

Read guide

Supplement Guide 2026

Creatine, protein, BCAAs and more

Read guide
Coming Soon

Tsemppi is coming to English

We are bringing our AI-powered workout app to English speakers. Be the first to know when we launch.

Tsemppi App
AI workout plans
Muscle tracking
Progress analytics
Free to start

What to expect

🤖

AI-personalized programs

Your plan adapts to your progress every session

💪

200+ exercises with guides

Step-by-step technique instructions for every movement

📊

Visual muscle tracking

See exactly which muscles you've trained

🏆

Strength level benchmarks

Compare your lifts to real strength standards

Get early access

Join the waitlist and be the first to know when Tsemppi launches in English.

No spam. Unsubscribe anytime.

What our users are saying

5.0 / 5.0 – App Store & Google Play

"Downloaded the app and it gave me a great workout program right away. Love seeing my progress — great app!"

"Haven't used it long, but first impressions are amazing. I love how easy it is to use and how it shows which muscle groups have been trained."

"Wanted to try something new. Feels easy to use. Very clear."

"I really like the workout programs and the app is easy to use. The progress tracking keeps me motivated."

"Thank you. The app is good and practical."

"The best part has been the AI workout ideas and clear instructions for each movement. Looking forward to the app growing even more."

"I've been training on and off for years. This week I finally felt like my training is going exactly where it should."

"The option to compare progress with friends is a great idea. And the app is very reasonably priced."