Sample
A weekly grocery list from a 90-day meal plan
This is an example for a 42-year-old member aiming to lose weight gently (about 1,900 calories and 140 g protein a day). Members get their own list built from their plan, goals and progress.
Phase 1 — Foundation
One week of shopping. The menu rotates, so this list repeats through the phase.
- • Plain Greek yogurt (32 oz)
- • Mixed berries (frozen, 2 bags)
- • Rolled oats
- • Honey
- • Apples (6)
- • String cheese (12 pk)
- • Chicken breast (3 lb)
- • Brown rice
- • Black beans (2 cans)
- • Salsa
- • Baby spinach
- • Salmon fillets (1.5 lb)
- • Broccoli (2 heads)
- • Sweet potatoes (4)
- • Eggs (18)
- • Bell peppers (3)
- • Whole-grain bread
- • Hummus
- • Carrots (2 lb)
- • Whole-wheat tortillas
- • Sliced turkey (1 lb)
- • Avocados (3)
- • Frozen stir-fry vegetables
- • Low-sodium soy sauce
Sample meals this week
Day 1
Greek yogurt bowl · Apple + string cheese · Chicken grain bowl · Sheet-pan salmon
Day 2
Veggie egg scramble · Hummus + carrots · Turkey wrap · Chicken stir-fry