It's Thursday night...
The fridge is empty.

You started the week with good intentions. But nobody planned dinner, your wife doesn't feel like cooking, and someone says "let's just grab something."

Wendy's wins. Again.

The Sunday System

One trip. One hour. Eat all week.

Hit Costco and Walmart on Sunday. Spend one hour prepping when you get home. Your fridge is stocked with meals you can grab and eat all week — no cooking on weeknights, no willpower required.

grocery items

1 hr

Sunday prep

days covered

costcoBulk staples

walmartFill the gaps

📋 The Full Grocery List

Power Meal Proteins

The foundation of every bowl, wrap, and pasta you'll make this week.

Pederson 100% Grass Fed Organic Ground Beef (12 × 1 lb)
costco
→ Freeze individually. Pull one out Saturday night, thawed by Sunday morning.
Rastelli's Chicken Breast & Thigh Pack (10 lbs total)
costco
→ Thighs are cheaper and stay juicy after reheating. That's the secret.
Kirkland Lightly Breaded Chicken Breast Chunks (4 lbs)
costco
→ Not for meal prep — this is your 'I don't feel like cooking tonight' backup.

Fridge Grab Proteins

It's 2pm and you're starving. These are what you reach for.

Kirkland Chicken Breast, 12.5 oz, 6-count
costco
→ Canned chicken + Greek yogurt + seasoning = chicken salad in 5 minutes.
Kirkland Albacore Solid White Tuna, 7 oz, 8-count
costco
→ The base for tuna salad wraps, crackers, or straight from the container.
Kirkland Wild Alaskan Pink Salmon, 6 oz, 6-count
costco
→ Mix with everything bagel seasoning and Greek yogurt. Trust me.
Nalley Chili with Beans, 15 oz, 12-count
costco
→ Heat, eat, done. 20+ grams of protein. No prep required.

Carb Base

Every power meal needs a foundation. These keep it fast and simple.

Bibigo Sticky White Rice Bowls, 7.4 oz, 12-count
costco
→ 90 seconds in the microwave. Saves 20 minutes vs. cooking a pot of rice.
Al Dente Protein Pasta Variety Pack, 6 × 10 oz
costco
→ Looks and tastes like regular pasta. 20g protein per serving. Nobody will know.
Kirkland Organic Quinoa, 4.5 lbs
costco
→ Cook a big batch Sunday. Use it in bowls all week. Keeps 5 days easy.
Sweet Potatoes
walmart
→ Microwave one in 8 minutes. Cheap, filling, and pairs with everything.
Sourdough English Muffins
walmart
→ Toast + egg + chicken salad = 2-minute power sandwich.

🔥 Sample Power Meals

Made with the groceries above. Here's what Sunday looks like.

7-Day Power Pasta

Protein penne with lean ground beef in a sneaky-protein meat sauce. Cottage cheese blended smooth, Greek yogurt, and whey — and nobody can tell.

🧊 Fridge Life: 9 days
💪 Protein: 33g
💰 Cost: $3.20/serving
⏱ Prep Time: 20 min

👍 Would I make it again?

Hell Yeah!

The Boss (my wife) gave it an 8. My daughter gave it 8.5. It's staying.

Why These Ingredients

→ Blend cottage cheese smooth — it tastes like ricotta, not cottage cheese.
→ 1 tbsp Greek yogurt adds creaminess and extra protein without changing the flavor.
→ Unflavored whey disappears into the sauce. Do NOT use vanilla or chocolate whey or you'll ruin the recipe. Most guys see whey and grab their chocolate whey bucket.
→ Protein pasta — looks and tastes like regular penne. 20g protein per serving.

Every recipe is tested by The Boss (My wife).

My wife doesn't know what's in it until after she rates it. If she gives it a 7 or higher, it makes the list. She's been keeping me honest for 36 years.

Coming Soon

52 Power Salads in 52 Weeks

A new grab-and-eat recipe every Friday. Chicken salads, tuna salads, egg salads, ground beef bowls, cottage cheese bowls. By December, you'll have an entire library of meals that take 10 minutes, last a week, and cost under $5 a serving.

Chicken Salads
Tuna Salads
Egg Salads
Beef Bowls
Cottage Cheese Bowls

New recipe every Friday.

The grocery list. The power meals. The Boss's rating. No fitness Bro BS. Just what I made on Sunday and if I'd make it again.

It's Thursday night...The fridge is empty.