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Weekly Grocery Haul | For Fat Loss and Muscle Gain

Today I’m breaking down my weekly grocery haul – everything I buy to keep calories low while hitting my protein and fiber goals.

I’ll cover the foods I eat every day, the ones I keep in for flexibility, and the healthy fats that round out my diet.

I follow a flexible dieting approach: about 80% of what I eat comes from single-ingredient whole foods, and the other 20% are foods I enjoy or that help me hit my macros – whether that’s dinner out, fiber-enriched candy, or high-protein ice cream.

This is the same structure I’ve used to help thousands of clients get lean and strong and the same approach I used this summer to lose over 30 pounds.

Here’s the full grocery list:

🔘 Dairy: eggs, nonfat cottage cheese, lowfat Greek yogurt, fat-free milk
🔘 Seafood: fresh salmon, tinned sardines
🔘 Poultry: chicken thighs, chicken breast, @PerdueChicken lightly breaded chicken chunks, @Wegmans pre-cooked chicken
🔘 Fruit: raspberries, blueberries, apples
🔘 Vegetables: spinach, broccoli, microwavable potatoes, @StrongRoots Proper Fries, shredded hash browns, canned black beans
🔘 Healthy Fats: extra virgin olive oil, avocado, nut butter
🔘 Pantry: @SchmidtOldType 647 bread, @Hero rolls, @MissionFoodsUS Carb Balance wraps, @LegendaryFoods chips, @EatShameless Snacks
🔘 Desserts: @SkinnyCowUS, @Tasty_Profeel Pudding, @EatSweetGains ice cream

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Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling