The High-Protein Grocery Blueprint
Hit your protein target every day, without turning your life into a spreadsheet.
A 20-page grocery system that makes eating enough protein the easiest option in your fridge. No app. No macro counting. No meal-prep influencer nonsense.
Everyone knows they should eat more protein. Almost nobody actually does.
Not because it’s hard. Because nobody’s told you what to buy, in what amounts, from which stores. So you end up staring at the fridge at 6:47 PM, tired and hungry, eating a bagel and calling it dinner.
This isn’t a diet. Diets have rules you break by Wednesday. This is a grocery system — a short list of things to buy every week, a few templates for what to do with them, and one habit that makes the whole thing run on autopilot.
Inside the Blueprint
Bonus: The GLP-1 section
If you’re on semaglutide, tirzepatide, or any GLP-1 medication, your appetite is suppressed but your protein needs are actually higher. Chapter 2 has a dedicated section on how to hit your target when you can barely eat — with a shortlist of protein-dense foods that go down easy.
Built for people who don’t want to think about food all day.
You, if:
- You know you’re not eating enough protein but don’t want to track macros
- You’re on a GLP-1 and worried about losing muscle with the fat
- You’re over 40 and want to hold onto strength as you age
- You cook once or twice a week, not every night
- You want a grocery list, not a lecture
Not for you, if:
- You already hit 180g+ of protein a day with your eyes closed
- You want a strict, weigh-every-gram meal plan
- You’re looking for a magic diet secret (there isn’t one)
Coach’s notes, not a nutritionist’s textbook.
Written by Anthony Tremarco — coach, founder of SBR Labs, fifteen years watching people try and fail at nutrition. Everything in the Blueprint is what actually works for real people with real schedules, not what looks good on Instagram. Warm, direct, occasionally funny. Zero fluff.
Frequently asked
No. It’s a grocery system. It tells you what to buy, in what amounts, and what to do with it. You still eat what you want — you just eat protein first.
20 pages. Nine short chapters. Designed to be read in one sitting and then used as a reference at the store.
Nothing exotic. Everything on the grocery list is available at Costco, Aldi, Trader Joe’s, or any regular supermarket.
Especially useful. Chapter 2 has a dedicated section on hitting protein when your appetite is suppressed.
PDF. Delivered instantly to your email after checkout. Works on phone, tablet, laptop, or printed.
No. It’s educational content from a coach. If you have a medical condition or take prescription medication, talk to your doctor before changing your diet.
Two weeks. See what changes.
The grocery list. The plate template. The travel playbook. The GLP-1 chapter. All of it, for less than the price of a rotisserie chicken and a coffee.
Get the Blueprint — $9