Fuel · Food Bro
Weekly shopping list
Phone-copyable Woolworths totals for the coach day templates. Typical week = 4 training + 3 rest. Amounts follow your saved Food Bro profile (baseline structure 36 / 80 kg / 178 cm).
Default week
4 training · 3 rest
Coconut water only on training days (Intra). Everything else is the shared base day, scaled to your work-day calorie target.
- Oats420 g60 g × 7 days
- Whey Protein Isolate Vanilla Creamy210 g30 g × 7
- Walnuts70 g10 g × 7
- Sugar Free Maple Syrup By Queen105 ml15 ml × 7 (oats)
- Strawberries700 g100 g × 7
- Chicken Breast Cooked840 g120 g × 7
- Express Mexican Style Rice By Uncle Ben's1225 g175 g × 7 (base days)
- Australian Carrots Peas & Corn700 g100 g × 7
- Perinaise By Nando's105 ml15 ml × 7
- Uncle Tobys Kit Kat Muesli Bar7 bars1 × 7
- Kiwi700 g100 g × 7
- Rice Bubbles by Kellogg's420 g60 g × 7
- Whey Protein Isolate Smooth Milk Chocolate140 g20 g × 7
- Banana350 g50 g × 7
- Smooth Peanut Butter by Mayver's70 g10 g × 7
- 5% Fat Extra Lean Mince Beef840 g120 g × 7
- Spirals Pasta By Woolworths420 g60 g × 7
- Italian Tomato Passata By Woolworths700 ml100 ml × 7
- Zucchini525 g75 g × 7
- Mushrooms525 g75 g × 7
- Yopro Salted Caramel Yoghurt By Danone1050 g150 g × 7
- Frozen Mixed Berries1050 g150 g × 7
- Maple Syrup Sugar Free105 g15 g × 7 (dessert)
- 100% Pure Coconut Water By Woolworths4 L1000 ml × 4 training days — skip rest days
Food Bro — Woolworths week (4 training / 3 rest) Baseline template 36 / 80 kg / 178 cm. Scale days if your split differs. No invented SKUs. • Oats — 420 g (60 g × 7 days) • Whey Protein Isolate Vanilla Creamy — 210 g (30 g × 7) • Walnuts — 70 g (10 g × 7) • Sugar Free Maple Syrup By Queen — 105 ml (15 ml × 7 (oats)) • Strawberries — 700 g (100 g × 7) • Chicken Breast Cooked — 840 g (120 g × 7) • Express Mexican Style Rice By Uncle Ben's — 1225 g (175 g × 7 (base days)) • Australian Carrots Peas & Corn — 700 g (100 g × 7) • Perinaise By Nando's — 105 ml (15 ml × 7) • Uncle Tobys Kit Kat Muesli Bar — 7 bars (1 × 7) • Kiwi — 700 g (100 g × 7) • Rice Bubbles by Kellogg's — 420 g (60 g × 7) • Whey Protein Isolate Smooth Milk Chocolate — 140 g (20 g × 7) • Banana — 350 g (50 g × 7) • Smooth Peanut Butter by Mayver's — 70 g (10 g × 7) • 5% Fat Extra Lean Mince Beef — 840 g (120 g × 7) • Spirals Pasta By Woolworths — 420 g (60 g × 7) • Italian Tomato Passata By Woolworths — 700 ml (100 ml × 7) • Zucchini — 525 g (75 g × 7) • Mushrooms — 525 g (75 g × 7) • Yopro Salted Caramel Yoghurt By Danone — 1050 g (150 g × 7) • Frozen Mixed Berries — 1050 g (150 g × 7) • Maple Syrup Sugar Free — 105 g (15 g × 7 (dessert)) • 100% Pure Coconut Water By Woolworths — 4 L (1000 ml × 4 training days — skip rest days)
Diet-break week
1–2 weeks when flat
≈ your estimated maintenance. Bigger rice / cereal / pasta / bars + 1 L coconut water every day. Run then return to the typical week list — not a forever surplus.
- Oats420 g60 g × 7
- Whey Protein Isolate Vanilla Creamy210 g30 g × 7
- Walnuts70 g10 g × 7
- Sugar Free Maple Syrup By Queen105 ml15 ml × 7 (oats)
- Strawberries700 g100 g × 7
- Chicken Breast Cooked840 g120 g × 7
- Express Mexican Style Rice By Uncle Ben's1575 g225 g × 7 (diet-break portion)
- Australian Carrots Peas & Corn700 g100 g × 7
- Perinaise By Nando's105 ml15 ml × 7
- Uncle Tobys Kit Kat Muesli Bar14 bars2 × 7
- Kiwi700 g100 g × 7
- Rice Bubbles by Kellogg's630 g90 g × 7
- Whey Protein Isolate Smooth Milk Chocolate140 g20 g × 7
- Banana350 g50 g × 7
- Smooth Peanut Butter by Mayver's70 g10 g × 7
- 5% Fat Extra Lean Mince Beef840 g120 g × 7
- Spirals Pasta By Woolworths560 g80 g × 7
- Italian Tomato Passata By Woolworths700 ml100 ml × 7
- Zucchini525 g75 g × 7
- Mushrooms525 g75 g × 7
- Yopro Salted Caramel Yoghurt By Danone1050 g150 g × 7
- Frozen Mixed Berries1050 g150 g × 7
- Maple Syrup Sugar Free105 g15 g × 7 (dessert)
- 100% Pure Coconut Water By Woolworths7 L1000 ml × 7 — Intra every diet-break day
Food Bro — diet-break week (7× diet-break day) Use for 1–2 weeks when flat / glycogen depleted (~maintenance for example profile). Then return to the typical week list. • Oats — 420 g (60 g × 7) • Whey Protein Isolate Vanilla Creamy — 210 g (30 g × 7) • Walnuts — 70 g (10 g × 7) • Sugar Free Maple Syrup By Queen — 105 ml (15 ml × 7 (oats)) • Strawberries — 700 g (100 g × 7) • Chicken Breast Cooked — 840 g (120 g × 7) • Express Mexican Style Rice By Uncle Ben's — 1575 g (225 g × 7 (diet-break portion)) • Australian Carrots Peas & Corn — 700 g (100 g × 7) • Perinaise By Nando's — 105 ml (15 ml × 7) • Uncle Tobys Kit Kat Muesli Bar — 14 bars (2 × 7) • Kiwi — 700 g (100 g × 7) • Rice Bubbles by Kellogg's — 630 g (90 g × 7) • Whey Protein Isolate Smooth Milk Chocolate — 140 g (20 g × 7) • Banana — 350 g (50 g × 7) • Smooth Peanut Butter by Mayver's — 70 g (10 g × 7) • 5% Fat Extra Lean Mince Beef — 840 g (120 g × 7) • Spirals Pasta By Woolworths — 560 g (80 g × 7) • Italian Tomato Passata By Woolworths — 700 ml (100 ml × 7) • Zucchini — 525 g (75 g × 7) • Mushrooms — 525 g (75 g × 7) • Yopro Salted Caramel Yoghurt By Danone — 1050 g (150 g × 7) • Frozen Mixed Berries — 1050 g (150 g × 7) • Maple Syrup Sugar Free — 105 g (15 g × 7 (dessert)) • 100% Pure Coconut Water By Woolworths — 7 L (1000 ml × 7 — Intra every diet-break day)
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Education only — not medical advice. Product names as listed on the templates; we don’t invent SKUs. Swap near-identical Woolworths lines when stock moves.