Brandon Ramlal cooking.

Groceries Are Better Than Fast-Food

In this post, I will show you how I eat never needing to go buy
fast food.

Even if I were out of food and I had $10 bucks to spend,
I still wouldn’t opt for fast food; I’d go to the grocery store and buy
a piece of steak to cook, or an already cooked rotisserie chicken.

The thought of buying fast-food doesn’t even cross my mind.

What happens when you don’t eat fast-food?

Brandon Ramlal abs
7-month difference just by eating and lifting smarter.

You get to see your abs for the first time in your life.

Here is my Grocery List:

*I buy things as they run out so I’m usually at the grocery store every
other day picking up things I need around 20 bucks. 

  • Pork Chop (1+ lb)
  • Beef Flank (1+ lb)
  • 13 count Chicken Legs
  • 1 Pork Spare Ribs
  • 1 huge Low-Fat Ground Beef
  • 2 tubs Full-Fat Cottage cheese
  • 2 tubs Fat-Free Plain Chobani Yogurt
  • 4 cans Chunk-light Tuna
  • 1 jar Mayo
  • 1 bottle Ketchup
  • 1 container Adobo seasoning
  • 1 container Black pepper
  • 1 tub Butter
  • 1 bottle Sriracha
  • 1 bottle BBQ sauce
  • 18 pack Eggs
  • 6 Beets*
  • 3 Lemons*
  • 2 bags Carrots*
  • 1 large Ginger root*
  • 1 bunch Bananas
  • 2 cases Water
  • 1 can Cool Whip
  • 1 bag Chocolate Peanuts
  • 1 jar Peanut Butter
  • 1 half-gallon 2% Milk
  • 1 package cheese

* To make beet juice on training days.

Old bulking grocery shopping pic.

When you’re only eating twice a day, you can afford to buy more food. You can even get by with junk-food and not put on weight.
Eat in your 8-hour window and no more, and everything diet related becomes easier.

There are a lot smarter things to eat everyday to gain weight than a gallon of milk like- yogurt & cottage cheese. To gain weight you need
calories yes, but you can skip the sugar.

Heres an example of what a week of eating would look like:

Monday(Training day)

  • Fast until 3:30
  • Eat some Yogurt pre-workout,
  • Workout (With beet juice)
  • Eat 1lb seasoned pork chops cooked in butter + 2 bananas + milk
  • Take shots of cool whip sporadically + chocolate peanuts
  • Eat yogurt + cottage cheese + milk

Tuesday+Wednesday(Rest day)

  • Fast until 4:00
  • Eat 4eggs + 1can tuna(mayo) + cottage cheese + cheese
  • Take shots of cool whip sporadically
  • Eat 4eggs + 1can tuna(mayo) + cottage cheese + cheese

Thursday(Training day)

  • Fast until 330
  • Eat some Yogurt pre-workout,
  • Workout (With beet juice)
  • Eat 1lb seasoned beef flank cooked in butter + 2 bananas + milk
  • Take shots of cool whip sporadically + chocolate peanuts
  • Eat yogurt + cottage cheese + milk

Friday+Saturday(Rest day)

  • Fast until 400
  • Eat 1-2lb seasoned ground beef + cheese
  • Take shots of cool whip sporadically
  • Eat .5-1lb seasoned ground beef + cheese

Sunday(Training day)

  • Fast until 330
  • Eat some Yogurt pre-workout,
  • Workout (With beet juice)
  • Eat 3/4 seasoned spare ribs + 2 bananas + milk
  • Take shots of cool whip sporadically + chocolate peanuts
  • Eat 1/4 seasoned spare ribs + yogurt + cottage cheese + milk

There you go, a week of eating and you didn’t even touch your
peanut butter or chicken legs so now you can get creative next week.

This is a High-Protein, Low-Carb diet. Basically, on rest days you
always want to eat the eggs + tuna meal
 and on training days you
fill up on bananas for carbs.

You don’t have to follow the list completely but if you’re going to
make substitutions, make sure you keep the nutritional profiles
the same. (Protein, carbs, fats) Don’t sub a low carb food for a
high carb food, don’t sub a high protein food for a low protein food. 

Go to snack for rest days- (protein + fat)
peanut butter + cottage cheese + cheese + cool whip

Go to snack for training days- (protein + carbs)
yogurt + cottage cheese + banana + cool whip

Today is my rest day and heres what will have me covered for the day. I may just eat some peanut butter later to go with it.
(I’m writing this as I wait for the chicken to get done cooking)

Brandon Ramlal chicken to cook.
2lbs uncooked chicken breast.

The yellow stuff is turmeric powder. (Great healthy stuff)
The red stuff is Sriracha sauce.
Then theres black pepper for taste and butter for fat.

Brandon Ramlal protein diet.
Huge meal loaded with protein. As it should be.

Theres the end result, protein on protein with some fat.

Brandon Ramlal chicken scraps
Couldn’t finish these last pieces but I have dogs so yeah, they clean up my mess.

Now that I’m super full, I won’t be needing to eat again until say,
4-6 hours from now in which I’ll probably have tuna and
peanut butter. If I’m really hungry, I’ll boil a few eggs as well.

Is grocery shopping cheaper than eating out?

It can be. Sometimes it’s not though.


Groceries are one of the best ways to invest your money.

Your body will thank you for it.

When I eat fast-food, I don’t stay full for long so it’s quite easy to
overeat. Plus, I know it’s a lot healthier to cook my food, so,
I make the correct choice everyday.

Just eight months ago I’d eat out once a day or multiple times
per week but now, I don’t even think about it.

It’s never an option.

I’ve grown so accustomed to my cooked foods; you can say I’ve
‘acquired a taste for healthy shit’. Don’t get me wrong, I still love
burgers and pizza, but the longer I go without them, the more
delicious they are when I finally have them.

If you’re too lazy to cook or don’t have the willpower to stop
 from visiting the drive-thru every other day, then I can’t
help you.
 Read this and buy this to develop some self-discipline and
have some
 respect for your body.

In all honesty, eating out is not that bad in moderation. I’d say you
can eat a fast-food meal once or twice in a week and be totally fine
if you’re diet and training is in check otherwise.

*I don’t follow this approach, but if you have serious weight to 
gain, meaning you are extremely underweight, then you may need to 
eat fast-food daily until you are at an acceptable bodyweight and
reassess your diet. 

If you haven’t already read my post on Diet and Training the Smart
way, click here.

– Written by Brandon Ramlal