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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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Eileen Pallotta

Coach

"Habits make history."

Eileen is responsible for guiding clients through personalized coaching that delivers life-changing results through consistency, strategy, and accountability. She manages client progress, provides tailored nutrition guidance, and offers ongoing support and education to ensure every individual feels empowered, understood, and set up for long-term success.

When she’s not coaching clients, you’ll find Eileen throwing weights around in the garage or chasing step goals trying to keep pace with her husband and four kids… most often on the sidelines of various sports fields.

Specialities:

  • BA Journalism and International Business
  • 15+ years Fitness and Nutrition Coach
  • Precision Nutrition Level 1
  • Certified CrossFit Trainer
  • Certified CrossFit Level 3 Trainer
  • CrossFit Level 1 Trainer Certification
  • CrossFit Level 2 Certification
  • CrossFit Kids Trainer Certification
  • CrossFit Nutrition Certification
  • CrossFit Movement and Mobility Trainer Certification
  • CrossFit Goal Setting Trainer Certification
  • CrossFit Olympic Lifting Trainer Certification
  • CrossFit Gymnastics Trainer Certification
  • CrossFit Strongman Trainer Certification
  • CrossFit Running Certification
  • CrossFit Lesson Planning Certification
  • CrossFit Scaling Certification
  • CPR and AED Certified

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