Complete Grocery List + 90 Mins / Week Meal Prep Plan

If you are trying to lose body fat, but are struggling, the information I am going to share with you today could be the MOST IMPORTANT of anything I’ve ever sent.

Because, once you plan out 1) exactly WHAT you need to eat to get results, and 2) make a do-able PLAN to get it done consistently, you WILL see success.

This is going to take the mystery out of diet planning for you, once and for all …

Complete Grocery List + 90 Mins / Week Meal Prep Plan

Step 1 – Plan your diet for the week

We need to have a plan of what we are going to eat each day of the week, first and foremost. Check out one of the sample plans I have posted recently on the blog at, or learn more about my custom diet planning program at the bottom of this message.

After we have our diet planned out for the week, we need to go out and get the food. Go shopping. The best way is to have a grocery list.

Step 2 – Make your grocery list

Take your diet plan, and make a grocery list. (This is actually included with our custom meal planning program).

Here’s my exact grocery list from last week, as an example. (We DO get more than this for the whole family – it’s myself, my wife, and two little ones – but for sake of simplicity,  I separated out what applies to me):

coffee – 1 bag
eggs – 1 dozen
plain instant oatmeal – 1 box of 12 packets, plain
2% milk – 1/2 gallon
blueberries – 1 large container
apples – 6
peanut butter – 6 single serve packets
pretzels – one bag
turkey breast from deli – 12 oz
tuna – 3 cans
light mayo – small jar
avocados – 2
baby carrots – large bag
whole wheat bread – 1 loaf
string cheese – bag of 12
bananas – 6
potatoes – 3
brown rice – 3 bags, ready-to-heat-and-eat
frozen broccoli – 3 bags
frozen green beans – 3 bags
chicken breasts – 1 pound
ground beef – 1 pound

Step 3 – Meal prep

Now we have gone shopping, it is time to meal prep!

I do it 2x per week, and it takes me about 45 minutes each time.

Basically I prep up meals for 3 days at a time, each time.

Then there is one “free” day per week where I do no meal prep at all, and just eat what I want, within reason.

I will eat something similar most days, as is outlined here, for a couple of weeks, and then switch it up with some new foods. (My custom diet planning program includes a full 7 days of different meal plans, so that you can switch it up like this for quite a while, and never get bored.)

Breakfast each day is coffee with a dash of 2% milk, hard boiled eggs, instant oatmeal (with 2% milk), and blueberries.

I hard boil the eggs ahead of time, this takes maybe 20 or 30 minutes while I’m cooking a batch of dinners. The rest is super easy, and only takes  a few minutes to put together.

Snacks each day are 1) apples / peanut butter / pretzels and 2) string cheeses / banana. This takes basically zero prep – I just take 2 minutes in the AM, the day of, to put everything in my lunch box 🙂

Lunch each day is either a turkey (4 oz) sandwich on whole wheat bread with 1/2 an avocado, OR a tuna sandwich with light mayo on whole wheat bread, + baby carrots. Again, this takes very little prep, maybe 2 minutes in the morning to get together.

Dinner is either chicken breast + a yam + broccoli or a ground beef patty + brown rice + green beans. I’ll just cook a huge batch of either dinner, enough for the whole family for three nights. It takes about 45 minutes to do this.

And there you have it. Healthy meal prep, in about 90 minutes per week.

Now everyone IS different.

You like different foods.

You have specific things you can and cannot eat.

You have to cook for teenagers.

Etc etc etc.

I get it!

BUT! – you CAN make this work for you. The HUGE take-aways are 1) PLAN your diet, and what you are going to eat each week, 2) do the shopping, get the GROCERIES you need to make it happen, and 3) take the tiny amount of time required to prep your meals and eat properly so that you can reach your goals.

Hope this helps! –

– Forest Vance
Certified Fitness Nutrition Coach

PS – More info about my custom diet planning program:

1 – If you are interested, fill out the short interest form here =>

2 – If it looks like it’s a great fit, I’ll send you a link to sign up

3 – On signing up, you’ll get an email from me asking you to answer a few questions so that I can start putting together your nutrition plan

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

The regular price for this service is $199.

HOWEVER – as we roll it out, to test the service and make sure everything is working 100% smoothly – we are going to price the first 25 at $99 – a full 50% off the regular price.

AND – for those same first 25 folks – I am going to send you a copy of YOUR CHOICE of any one of my flagship programs from the list below:

– KB Challenge Workouts
– Bodyweight Beast Building
– No Gym? No Excuse!
– Bodyweight Strong
– Kettlebell GAINZ
– Basement Badass


Which – if you feel you could benefit from this service – makes it a NO BRAINER for ‘ya.

SO – if you are interested, fill out the short interest form here:

And we’ll get back to you asap.

Look forward to hearing from you!

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