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The Get Ripped Grocery List

Everything you need to make muscle-building meals all week.

Make no excuses. If you want to be ripped, you need to eat like it. 

In between your superhuman squat sets, and tricep Tuesday’s, you need to feed the beast. If you haven’t gone down to the supermarket in recent weeks (and instead typically feast on fast food and take out), then now is the time to start. 

The Essential Paleo Diet Shopping List >>>

Men’s Fitness has put together a comprehensive list of foods that will put the right proteins, carbs, vegetables and fats into your daily diet. Once you're stocked up, check out how to eat to get ripped, what a ripped guy orders at a restaurant, and what a ripped guy doesn't eat. 




  • 97% lean ground beef
  • Bison 
  • Fish
  • Flank, sirloin, or round beef, trimmed of fat
  • Greek yogurt (like Oikos Triple Zero)
  • Pork tenderloin
  • Shrimp
  • Skinless chicken breast
  • Turkey breast
  • Whole eggs

*A palm-size serving of most meat has about 25g of protein, but check food labels whenever possible.

Protein: A Guide to Maximum Muscle >>>


  • Apples
  • Bananas
  • Beets
  • Berries
  • Oats
  • Oranges
  • Pears
  • Potatoes
  • Rice
  • Sweet Potatoes
  • Whole grains (such as quinoa, faro, millet, and spelt)

*A fist-size portion of rice or potatoes has about 40g of carbs.

7 Reasons to Eat More Carbs >>>


  • Broccoli 
  • Brussels sprouts
  • Cauliflower
  • Kale
  • Mixed greens 
  • Red peppers 
  • Spinach 
  • Squash
  • Zucchini

8 Vegetables for Guys Who Hate Greens >>>



  • Avocados 
  • Coconut oil (virgin)
  • Nuts
  • Olive oil (extra virgin)
  • Seeds

*A tablespoon of oil has about 15g of fat.

5 Fats You Shouldn’t Fear >>> 


  • Apple-cider vinegar
  • Balsamic vinegar
  • Herbs
  • Hot sauce
  • Spices

Nutrition Q&A: I Love Sriracha Sauce. Is it ok to put on everything? >>>



  • Mrs. Dash seasoning blends for all types of foods
  • Fresh or powdered garlic and/or onion for proteins 
  • Minced peppers (jalapeño or habanero) for proteins or salads
  • Cumin or cayenne pepper for proteins 
  • Cinnamon on morning meals such as oatmeal 
  • Cinnamon, nutmeg, or cloves in protein shakes 
  • Za’atar, herbes de Provence, Italian seasoning, Creole seasoning, or Chinese five-spice powder for roasted proteins or vegetables
  • Fresh cilantro for vegetable-based entrees

Cinnamon Crepes >>> 



  • Hot sauces (Tabasco, sriracha) and pastes (sambal oelek)
  • Lemon juice
  • Balsamic vinegar 
  • Fresh salsas with little/no added sugar
  • Low-sodium soy sauce

Egg White & Salsa Stack Recipe >>>


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