AKA how to stay jacked without becoming a damn chef
If you’re a gym bro who’s in the trenches chasing gains, but the thought of cooking makes you want to skip meals entirely—this one’s for you. You don’t need a food scale, a culinary degree, or your grandma’s secret seasoning blend to eat like a beast. You just need a smart grocery list, basic ingredients, and the will to toss it all in an air fryer or pan and keep it moving.
Whether you’re bulking, maintaining, or just trying to eat more protein than your body knows what to do with—here’s your go-to, lazy lifter’s grocery list.
🥩 PROTEIN: THE MUSCLE-BUILDING MVP
You already know it—protein runs the show. These picks are high in protein, low in prep, and perfect for any meal:
- Rotisserie Chicken (pre-cooked, pull it apart and throw it on rice)
- Canned Tuna or Salmon (mix with mayo and eat on bread or crackers)
- Frozen Grilled Chicken Strips (just heat ’em up)
- Eggs & Liquid Egg Whites (scramble, omelet, or drink it raw like a psycho)
- Ground Turkey or Ground Beef (93/7)
- Greek Yogurt (high-protein, low sugar)
- Cottage Cheese
- Protein Shakes (whey or plant-based)
- Beef Jerky or Deli Slices (for snacks or lazy sandwiches)
🍚 CARBS: FUEL FOR THAT LIFTING RAGE
Carbs give you the energy to throw that weight around like it cheated on you. These are the easy ones:
- Microwave Rice Packs (white, brown, jasmine—just toss in microwave)
- Quick Oats (instant or overnight with protein powder)
- Potatoes (air fry, mash, or nuke in the microwave)
- Tortillas (wrap it and trap it)
- Whole Grain Bread
- Pasta (buy the protein version if you’re fancy)
- Bananas, Apples, Berries (grab and go)
- Frozen Veggie Stir Fry Packs (toss in skillet with protein, boom—meal)
🥜 FATS: DON’T BE SCARED OF CALORIES, BRO
Fats keep you full and help boost testosterone naturally—so don’t skip these:
- Peanut Butter or Almond Butter
- Avocados (scoop and spread, or blend in a shake)
- Olive Oil Spray (use for cooking anything)
- Whole Eggs
- Cheese (shred it, melt it, bless your meals)
- Nuts or Trail Mix (snack on gains)
Since a lot of bros out there seem to be terrified of good fats, check this shit out and learn something:
🧃 EXTRAS THAT MAKE IT EASIER
Because gym bros love convenience:
- Zero Calorie Sauces (Buffalo, BBQ, Teriyaki—flavor without the guilt)
- Protein Bars (for when you’re out and lazy AF)
- Frozen Meals (high-protein ones like Healthy Choice or Real Good Foods)
- Seasoning Blends (slap some taco or Cajun seasoning on anything)
- Shaker Bottle (don’t be the guy mixing protein with a spoon)
🧠 Lazy Bro Tips for High-Protein Meal Prep
- Buy in bulk: Ground meat, rice, and eggs never go to waste
- Cook once, eat 3x: Make a big pan of meat and use it for 3 meals
- Microwave is your best friend: No shame
- Protein + Carb + Sauce = Meal: Keep it simple, bruh
Final Set: Eat Big, Lift Heavy, Stay Lazy
Look—meal prep doesn’t have to be a science experiment. If you’re a dude who lifts hard, eats harder, and barely has time to fry an egg, this grocery list will keep you full, fueled, and looking like a Greek statue in the making.
So next time you hit the store, skip the quinoa and kale. Grab what works, eat what fuels the grind, and get back to the iron.
Tag us @SlikkFitness when you make one of these lazy bro meals—we’ll repost your Tupperware gains.
