Create a Grocery List for Muscle Building: Complete List With Meal Plan

Building muscle requires a caloric surplus combined with adequate protein and progressive resistance training. The grocery list is where the nutrition side either works or falls apart. Buy the wrong foods and you end up in a surplus that is mostly fat-promoting. Buy the right foods and every excess calorie serves a purpose.

A 2019 systematic review by Slater et al. in Sports Medicine established that a caloric surplus of 350–500 calories per day, paired with 1.6–2.2g/kg of protein and structured resistance training, maximizes lean mass gains while minimizing unnecessary fat accumulation. This list is built for that approach: 2500–3000 calories, 180g+ protein, with enough carb and fat flexibility to fuel heavy training.

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Protein Density and Cost Reference Table

Not all protein sources are equal in density (grams of protein per 100 calories) or cost-efficiency. This table ranks the key items on this grocery list by protein density.

Food	Serving	Protein (g)	Calories	Protein per 100 cal (g)	Cost per 100g Protein ($)
Chicken breast (skinless)	150g cooked	46	248	18.5	3.30
Turkey breast (deli)	100g	20	105	19.0	4.00
Egg whites	150ml (5 whites)	16	78	20.5	3.75
Whey protein isolate	30g scoop	25	110	22.7	2.80
Canned tuna (in water)	140g drained	30	120	25.0	2.85
Greek yogurt (0%)	200g	20	118	16.9	4.00
Cottage cheese (2%)	200g	24	160	15.0	3.75
Lean ground beef (93%)	150g cooked	32	240	13.3	4.70
Salmon fillet	150g cooked	34	280	12.1	6.60
Whole eggs	3 large	19	215	8.8	2.60
Chicken thighs (skinless)	150g cooked	38	290	13.1	2.40
Peanut butter	30g	7	180	3.9	4.30
Whole milk	250ml	8	150	5.3	3.75
Almonds	30g	6	173	3.5	6.00
Brown rice	150g cooked	4	165	2.4	—

The top of the list — chicken breast, turkey, egg whites, whey, and tuna — should make up 60–70% of your daily protein. The lower-density items (nuts, milk, rice) contribute calories and supporting macros.

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The Complete Muscle Building Grocery List

Quantities are for one person for 7 days at 2500–3000 calories.

Lean Proteins

Item	Weekly Quantity	Notes
Chicken breast (boneless, skinless)	1.5 kg	Base protein for lunches and dinners
Chicken thighs (boneless, skinless)	700g	Higher calorie alternative, great roasted
Lean ground beef (93% lean)	500g	Stir-fries, burgers, bolognese
Salmon fillets (fresh or frozen)	400g	2 servings per week for omega-3s
Canned tuna (chunk light in water)	6 cans	Quick protein for lunches and snacks
Eggs (large)	3 dozen	Versatile — scrambles, omelets, boiled
Turkey breast (deli sliced, low sodium)	300g	Wraps and quick sandwiches
Cottage cheese (2%)	1 kg	Pre-bed casein source
Greek yogurt (0% or 2%)	1.5 kg	Snacks and breakfast bowls
Whey protein powder	10 scoops (300g)	Post-workout and morning smoothies

Complex Carbohydrates

Item	Weekly Quantity	Notes
Brown rice or jasmine rice	1 kg dry	Main carb source for meals
Sweet potatoes	1.5 kg	High in potassium, micronutrient-dense
Oats (rolled)	500g	Breakfast base, smoothie addition
Whole-wheat bread	1 loaf	Breakfast toast, sandwiches
Whole-wheat pasta	500g	Dinner carb rotation
Quinoa	300g dry	Higher protein grain alternative
Bananas	10	Pre/post workout, smoothies
Potatoes (white, baking)	1 kg	Dense carb source for dinner
Whole-wheat tortillas	1 pack (8)	Wraps
Bagels (whole wheat)	1 pack (6)	High-calorie breakfast option

Vegetables

Item	Weekly Quantity	Notes
Broccoli	1 kg (fresh or frozen)	Staple side, high in vitamin C
Spinach	400g	Salads, omelets, smoothies
Mixed frozen vegetables	1 kg bag	Quick stir-fry and side dish base
Bell peppers	4	Stir-fries, salads
Asparagus	2 bunches	Roasted side for dinner
Green beans (frozen)	500g	Simple steamed side
Onions	1 kg bag	Cooking base for most meals
Garlic	1 bulb	Flavoring for everything
Mushrooms	300g	Omelets, stir-fries
Cherry tomatoes	400g	Salads, snacking

Fruits

Item	Weekly Quantity	Notes
Bananas	Counted above	Pre/post workout staple
Blueberries (frozen)	500g	Oatmeal, yogurt bowls, smoothies
Apples	4	Portable snack
Oranges	4	Vitamin C, snack

Healthy Fats

Item	Weekly Quantity	Notes
Olive oil (extra virgin)	500ml bottle	Cooking, salad dressing
Almonds	200g	Snack, yogurt topping
Peanut butter (natural)	500g jar	Smoothies, toast, oatmeal
Avocados	4	Bowls, toast, wraps
Butter	250g block	Cooking, toast
Cheddar cheese (block)	200g	Omelets, sandwiches

Extras and Pantry

Item	Weekly Quantity	Notes
Honey	1 jar	Oatmeal, yogurt sweetener
Soy sauce (low sodium)	Already stocked	Stir-fry flavoring
Salsa	1 jar	Bowls, wraps
Marinara sauce	1 jar	Pasta nights
Rice cakes	1 pack	Quick snack base
Granola	1 bag	Yogurt topping
Milk (whole)	2 L	Smoothies, cereal, cooking

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Estimated Weekly Cost

Category	Cost Range ($)
Lean Proteins	45–55
Complex Carbohydrates	12–16
Vegetables	10–14
Fruits	6–8
Healthy Fats	12–15
Extras and Pantry	6–10
Total	$91–118

Muscle building nutrition costs more than maintenance or cutting diets because of the higher calorie and protein requirements. The primary cost driver is protein — it accounts for roughly 50% of the grocery bill.

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Pre and Post Workout Food Priorities

What Should You Eat Before Training?

The pre-workout meal should be eaten 1.5–3 hours before training and should include easily digestible carbohydrates plus moderate protein. Fat should be limited to avoid slowing gastric emptying.

Pre-Workout Option	Carbs (g)	Protein (g)	Fat (g)	Calories
1 bagel + 2 tbsp peanut butter + 1 banana	75	18	18	530
60g oats + 1 scoop whey + 200ml milk + banana	68	36	10	510
2 slices bread + 100g turkey breast + apple	55	24	4	360
200g sweet potato + 2 eggs + orange juice (200ml)	62	16	10	400

A 2013 position statement by the International Society of Sports Nutrition (Kerksick et al.) recommends 1–4g of carbohydrate per kg of body weight in the pre-exercise meal, depending on timing. Closer to training, smaller and simpler meals are better.

What Should You Eat After Training?

Post-workout nutrition should prioritize protein for MPS stimulation and carbohydrates for glycogen replenishment. The so-called anabolic window is wider than once believed — Schoenfeld et al. (2013) found that consuming protein within 4–6 hours of training is sufficient — but there is no downside to eating sooner.

Post-Workout Option	Carbs (g)	Protein (g)	Fat (g)	Calories
1 scoop whey + 2 bananas	58	26	2	355
150g chicken breast + 200g white rice	56	50	6	480
200g Greek yogurt + granola (50g) + blueberries	48	24	6	345
150g salmon + 200g sweet potato	42	38	16	460

Fast-digesting carbohydrates (white rice, bananas, rice cakes) are slightly preferable post-workout for glycogen replenishment speed, though the practical difference versus complex carbs is minimal for most non-athletes.

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Sample 3-Day Meal Plan From This Grocery List

Day 1 — Training Day (Upper Body)

Meal	Food	Calories	Protein (g)	Carbs (g)	Fat (g)
Breakfast	60g oats + 250ml whole milk + 1 scoop whey + 1 banana + 15g peanut butter	560	38	72	16
Lunch	200g chicken breast + 150g brown rice (dry weight: 60g) + roasted broccoli (200g) + 1 tbsp olive oil	610	56	50	18
Pre-workout snack	1 bagel + 15g peanut butter + 1 banana	430	14	68	12
Post-workout	1 scoop whey + 2 rice cakes + 1 banana	330	28	52	2
Dinner	150g salmon + 200g sweet potato + steamed asparagus + 1 tsp butter	520	38	44	20
Evening	250g cottage cheese + 20g almonds	295	34	10	15
Total		2745	208	296	83

Day 2 — Training Day (Lower Body)

Meal	Food	Calories	Protein (g)	Carbs (g)	Fat (g)
Breakfast	4-egg scramble + 2 slices toast + 50g avocado + 100g spinach	480	30	32	26
Lunch	200g chicken thigh (baked) + 150g jasmine rice + mixed frozen vegetables (150g) + soy sauce	600	48	56	18
Pre-workout snack	200g Greek yogurt + 1 banana + 30g granola	340	24	50	4
Post-workout	1 scoop whey + 200g sweet potato + 1 banana	410	28	72	2
Dinner	150g lean ground beef + 100g whole-wheat pasta + marinara sauce + side salad + 1 tbsp olive oil	620	42	56	22
Evening	200g cottage cheese + 1 apple + 15g peanut butter	350	28	30	14
Total		2800	200	296	86

Day 3 — Rest Day

Meal	Food	Calories	Protein (g)	Carbs (g)	Fat (g)
Breakfast	3-egg omelet + mushrooms (100g) + 30g cheddar + spinach + 1 slice toast	400	28	16	24
Lunch	2 cans tuna + mixed salad greens + cherry tomatoes + cucumber + quinoa (50g dry) + 1 tbsp olive oil + lemon	480	48	36	16
Snack	200g Greek yogurt + 100g blueberries + 20g almonds	280	22	24	12
Dinner	200g chicken breast + 200g baked potato + steamed green beans (150g) + 1 tbsp olive oil	560	52	48	16
Evening	250g cottage cheese + 15g peanut butter + 1 banana	400	34	32	14
Total		2120	184	156	82

Rest day is lower calorie with reduced carbs, reflecting lower glycogen demand. Add a carb-rich snack if your training program uses high-frequency full-body splits with no true rest days.

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How to Cycle Calories for Lean Muscle Gain

A flat surplus every day is the simplest approach, but cycling calories based on training can minimize fat gain while still supporting muscle growth.

Day Type	Calorie Target	Carbs	Protein	Fat
Training day (heavy)	2800–3000	300–330g	180–200g	70–85g
Training day (moderate)	2500–2700	250–280g	180–200g	65–75g
Rest day	2100–2300	150–180g	180–200g	75–85g

Protein stays constant regardless of day type. Carbs flex the most because they are the primary fuel for training. Fat stays relatively stable since it supports hormone production (particularly testosterone) and should not drop below 0.8g/kg consistently.

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How to Track Muscle Building Nutrition

Tracking during a bulk often gets neglected because people assume "eat more" is simple. It is not. Without tracking, most trainees either undereat (stalling progress) or massively overeat (gaining excessive fat). A 2019 study in the Journal of the International Society of Sports Nutrition found that athletes who tracked their intake gained significantly more lean mass relative to fat mass compared to those using intuitive eating during a surplus.

Nutrola simplifies bulk tracking. Log each meal using photo AI, voice, or barcode scanning, and the app shows your running calorie and protein totals throughout the day. If you are at 1800 calories after dinner and your target is 2800, you know exactly how much your evening snack needs to contribute.

For the batch-prepped items on this list — chicken breast cooked in bulk, rice made in a pot for the week — create a saved recipe in Nutrola once and log portions daily. This reduces daily logging to a few taps rather than entering each ingredient from scratch.

The verified database matters especially for bulk diets because overestimating intake means less muscle stimulus than you think. User-submitted entries in other apps can be off by 20–30% on macros. Nutrola's database is verified, so the 200g chicken breast you log actually represents 200g chicken breast, not someone's guess.

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References

• Slater, G. J., et al. (2019). Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training. Frontiers in Nutrition, 6, 131.
• Kerksick, C. M., et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14(1), 33.
• Schoenfeld, B. J., et al. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.
• Iraki, J., et al. (2019). Nutrition recommendations for bodybuilders in the off-season. Journal of the International Society of Sports Nutrition, 16(1), 38.

Frequently Asked Questions

How many calories do I need to build muscle?

A caloric surplus of 350-500 calories above your maintenance (TDEE) is the evidence-based range for maximizing lean mass gains while minimizing fat accumulation. For most men weighing 150-190 lbs with moderate activity, this falls in the 2500-3000 calorie range. Women typically need 2000-2500 calories for a lean bulk.

How much should I spend on groceries for muscle building?

This complete muscle building grocery list costs approximately $91-118 per week for one person at 2500-3000 calories. Protein accounts for roughly 50% of the grocery bill. Choosing chicken thighs over breasts, buying frozen fish, and stocking up on lentils and beans can reduce costs by 15-20%.

What are the best pre-workout foods for muscle building?

The ideal pre-workout meal (eaten 1.5-3 hours before training) combines easily digestible carbohydrates (40-75g) with moderate protein (15-35g) and limited fat. Top options include oats with whey and banana, a bagel with peanut butter, or sweet potato with eggs. Closer to training, smaller and simpler meals are better tolerated.

Should I eat different macros on rest days vs training days?

Yes. Protein should stay constant at 1.6-2.2g/kg daily. Carbohydrates should be higher on training days (300-330g) to fuel workouts and replenish glycogen, and lower on rest days (150-180g). Fat stays relatively stable at 0.8g/kg minimum to support hormone production, particularly testosterone.

How do I track calories while bulking?

Without tracking, most trainees either undereat (stalling progress) or massively overeat (gaining excessive fat). Use a nutrition tracker with a verified database to log meals via photo AI, voice, or barcode scanning. Create saved recipes for batch-prepped items like chicken and rice, then log portions daily with a single tap rather than entering each ingredient from scratch.