The Six-Pack Grocery List
High-Protein, High-Volume Foods to Make Fat Loss So Easy You Can’t Mess It Up
Everyone wants a six-pack.
Very few people want to eat like a rabbit. Don’t worry I've got you.
Here’s the truth:
Visible abs = low enough body fat + enough muscle
Getting lean = consistent calorie deficit
Staying sane while dieting = high-protein, high-volume, low-calorie-dense foods
This grocery list is built around macros—protein, carbs, and fats—so you can plug these foods into your macro targets and actually stick to the plan.
Quick Macro Refresher (So This List Makes Sense)
Protein – Builds and maintains muscle, keeps you full.
Aim: roughly 0.7–1.0 g per lb of bodyweight per day.
Carbs – Main fuel for training and performance.
Aim: 30-50% daily calories (remaining after protein and fat)
Fats – Important for hormones and health, very calorie dense.
Aim: 20-35% of daily calories
IF YOU NEED HELP CALCULATING YOUR MACROS DM ME “MACROS” ON INSTAGRAM OR TAP THIS LINK
For fat loss and six-pack goals, we want:
High protein
Lots of food volume & fiber
The right amount fats & carbs (Don’t be an idiot and try to eliminate them)
This list checks all those boxes.
The Six-Pack Grocery List
1. Lean Protein Staples (High Protein, Low Fat)
Meat & Poultry
Chicken breast or tenderloins
93–99% lean ground turkey or chicken
90–96% lean ground beef
Pork tenderloin
Extra-lean deli meats (turkey, chicken, ham – watch sodium if you have high blood pressure)
Seafood
White fish (cod, tilapia, pollock, haddock)
Salmon (a bit higher fat but great for omega-3s)
Tuna (canned in water)
Shrimp
Dairy & Eggs
Nonfat or low-fat Greek yogurt
Skyr
Low-fat cottage cheese
Egg whites (carton)
Whole eggs
Plant-Based Protein
Extra-firm tofu
Tempeh
Edamame (frozen)
Seitan
Lentils, black beans, chickpeas (higher carb but great for volume)
Protein Supplements
Whey or plant-based protein powder
Ready-to-drink protein shakes
High-protein bars (20g+ protein, reasonable calories)
Goal with this category:
Make it almost impossible not to hit your protein target.
2. High-Volume Carbs (Carbs + Fiber, Low Calorie Density)
These keep you full without blowing through calories.
Grains & Starches
Oats / quick oats
Rice: white, jasmine, or brown
Potatoes (russet, red, gold)
Sweet potatoes
Rice cakes
Light or low-cal bread (high fiber if possible)
High-fiber tortillas / “carb-smart” tortillas
Whole-wheat pasta or high-protein pasta (chickpea, lentil)
Beans & Legumes
(Overlap with plant protein)
Lentils
Black beans
Kidney beans
Chickpeas
Fruits
Berries (strawberries, blueberries, raspberries – super high volume)
Apples
Oranges / mandarins
Grapes
Kiwi
Pineapple
Melon (watermelon, cantaloupe, honeydew = HUGE volume per calorie)
3. Vegetables: The Six-Pack Cheat Code
You want absurd levels of food volume? This is where it comes from.
High-Volume Veg (Eat Basically Unlimited)
Leafy greens: spinach, romaine, spring mix, kale
Cabbage / coleslaw mix / broccoli slaw
Zucchini & yellow squash (great for “volume pasta”)
Cucumbers
Bell peppers
Tomatoes
Mushrooms
Onions
Green beans
Asparagus
Cauliflower (fresh or frozen; riced cauliflower is clutch)
Broccoli
Carrots (baby carrots for grab-and-go)
Frozen Veggies
Mixed veggie blends
Stir-fry blends
Frozen cauliflower rice
Frozen broccoli & green beans
Rule of thumb:
Build plates that are ½ veggies, ¼ protein, ¼ carbs when deep in a fat-loss phase.
4. Smart Fats (Small but Mighty)
We don’t cut fats to zero—we just choose wisely and measure them.
Avocado
Olive oil or avocado oil (measured with a teaspoon, not “vibes”)
Light cheese / reduced-fat cheese sticks
Nuts & seeds (almonds, walnuts, chia seeds, flaxseed – calorie dense, so weigh them)
Nut butters (peanut butter, almond butter – again, measured)
Whole eggs
Fatty fish (salmon, sardines)
5. Low-Cal Flavor Boosters (Make Diet Food Taste Like Real Food)
If your food tastes like sadness, you won’t get a six-pack. Simple.
Zero-calorie or low-cal sauces:
Hot sauce
Salsa
Mustard
Sriracha
Light soy sauce or coconut aminos
Sugar-free BBQ sauce
Sugar-free ketchup
Seasonings & Extras:
Salt, pepper
Garlic powder, onion powder
Taco seasoning
Italian seasoning
Everything bagel seasoning
Cinnamon (awesome for oats & yogurt)
Low-cal Drinks:
Water (still or sparkling)
Zero-calorie sodas / flavored waters
Coffee / tea (just watch what you add to them)
6. High-Protein / High-Volume “Snack Insurance”
These keep you from raiding the pantry at 10 PM.
Nonfat Greek yogurt cups
Skyr cups
String cheese / light cheese sticks
Baby carrots & cucumber slices
Cherry tomatoes
Rice cakes + turkey slices
Protein bars
Popcorn (light or air-popped)
Fruit (apples, berries, clementines)
Beef jerky (watch sodium & sugar)
Simple Macro-Friendly Recipe Ideas Using This List
Here are a few easy combos your clients can plug into their macros.
1. High-Volume Burrito Bowl
Ingredients:
4–6 oz grilled chicken breast or lean ground turkey
½–1 cup cooked rice (or ½ rice, ½ cauliflower rice)
Big handful romaine or spinach
½ cup black beans
½ cup salsa
Peppers & onions (sautéed or roasted)
Optional: 10–15g shredded light cheese, hot sauce
Why it works:
30–40g protein
Tons of volume from veg + beans
Easily adjusted carbs: change the rice portion
2. Greek Yogurt Protein Parfait
Ingredients:
1–1.5 cups nonfat Greek yogurt or Skyr
½ scoop whey protein (optional for extra protein)
½–1 cup berries
10–15g granola or crushed rice cakes for crunch
Cinnamon / sugar-free sweetener if needed
Why it works:
30–40g protein
High volume from yogurt + berries
Satisfies sweet cravings without a calorie bomb
3. Protein Oatmeal (“Proats”)
Ingredients:
½ cup oats
Water or unsweetened almond milk
1 scoop whey protein (stirred in after cooking)
½ sliced banana or a handful of berries
5–10g peanut butter or powdered PB
Why it works:
25–35g protein
Slow-digesting carbs for training fuel
Easy to scale carbs by adjusting oats/fruit
4. Big-Ass Salad with Chicken
Ingredients:
Massive bowl of mixed greens (spinach, romaine, spring mix)
4–6 oz grilled chicken or shrimp
Cucumber, tomatoes, carrots, bell peppers, onion
¼ avocado or 10–15g nuts
Low-cal dressing or 1–2 tsp olive oil + vinegar
Why it works:
High protein
Ridiculous food volume for very few calories
Easy lunch when cutting
5. Simple Stir-Fry
Ingredients:
4–6 oz chicken, lean beef, shrimp, or tofu
Frozen stir-fry veggie mix (broccoli, carrots, snap peas, etc.)
½–1 cup cooked rice or rice + cauliflower rice
Soy sauce, garlic, ginger, hot sauce
Why it works:
High protein
Easy way to crush 2–3 servings of veggies
Great “meal prep” option
6. Snack Box for Busy Days
Ingredients:
1 Greek yogurt cup or string cheese
1 piece of fruit (apple, orange, banana)
1 rice cake with turkey slices
Baby carrots or cucumber slices
Why it works:
Built-in portion control
Enough protein + fiber to hold you over
Way better than grabbing random vending-machine junk
How to Use This List
Set your macros (or use your coach/app to do it).
Build each meal from:
1 lean protein
1–2 high-volume carb sources (grains, fruit, or beans)
1–2 servings of veggies
A measured serving of fats
Repeat the same 3–5 meals most of the week to keep it simple.
Adjust portions, not foods, to hit your numbers.
You don’t need magic foods to get a six-pack.
You need:
The right foods in your kitchen
A plan built around macros
The consistency to follow it long enough for your body fat to drop