🛒 Shopping List
Verified at Omaha stores · tap a name to open it
🎯 Target — Good & Gather (live-checked prices)
$2.69/lb
$4.69 / $8.49
$1.49 / $2.19
$5.19
$5.79+
Produce: banana · strawberries · blueberries · cucumber · broccoli · carrots
$0.29+
🏬 Sam's Club — bulk
~$2.98/lb
Frozen spinach + berries · ground turkey/chicken · eggs 🧾 you buy Oikos
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🛒 Costco
Korean sticky rice 🧾 have it
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Kirkland boneless chicken · cooked shrimp · frozen fruit
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📦 Amazon — Subscribe & Save
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$14.99
✓ live = price checked just now · 🧾 = confirmed from your orders · others = standard stock
🍱 Meal Prep — ~1 hr Sunday
Batch 3 things → mix & match all week
Sunday flow (all at once)
- Rice cooker on — Korean sticky rice (hands-off).
- Oven 425°F, 2 trays: boneless chicken + potato wedges (avocado spray). ~25 min.
- Stovetop: brown ground turkey/chicken (or diced chicken), season.
- Boil a dozen eggs.
- No-cook: make 5–7 freezer smoothie bags (spinach + berries); jar Greek yogurt + berry + whey cups.
Sample day · ~150g protein
| Breakfast | Greek yogurt + berries, or eggs + Dave's toast | ~25g |
| Shake | Whey + spinach + berries | ~25g |
| Lunch | Chicken + sticky rice bowl + sauce | ~45g |
| Snack | Oikos Triple Zero + Quest bar | ~30g |
| Dinner | Chicken/turkey + Carb Balance tortillas + air-fried fries | ~30g |
Keeps: cooked protein/rice 3–4 days (prep 2×/wk or freeze) · boiled eggs 1 wk · smoothie bags weeks.
Korean chicken marinade: soy + garlic + ginger + sesame oil + a little honey → bake/air-fry → over sticky rice. 🔥
🍣 Sushi & Poke — at home
Kit + ingredients + the safety rule
🧰 Kit (Amazon)
🥢 Ingredients
norisushi rice (or your sticky rice)seasoned rice vinegarsoy saucewasabipickled gingerKewpie + sriracha = spicy mayocucumberavocadofurikakeimitation crab
⚠ SAFETY — raw salmon must be sushi-grade. Use flash-frozen sashimi-grade salmon (Annasea / Fresh Seas poke cubes, or Absolutely Fresh Omaha). Never use regular Sam's/Costco/Target salmon raw — that's cooking-only. Thaw in fridge, eat within ~24h.
Quick poke bowl
- Sticky rice in a bowl.
- Cubed sushi-grade salmon (thawed) — toss in soy + sesame oil + sriracha.
- Top: cucumber, avocado, green onion, sesame seeds, furikake, spicy mayo.
🥢 Asian Market
Cheaper + better than grocery · Mekong Seafood / Omaha Oriental / Fresh International
🍚 Rice & wrappers
Japanese short-grain rice (Koshihikari / Nishiki)nori sheets
🐟 Fish — ASK first
⚠ Ask: "Is this salmon sashimi-grade, safe to eat raw, previously frozen?" — often cheaper than online poke cubes.
sashimi-grade salmontobiko / masago (roe)
🥢 Sushi essentials
real wasabipickled ginger (gari)rice vinegar / sushi vinegarfurikaketoasted sesame seeds
🧂 Sauces & seasonings (cheaper here)
Japanese soy (Yamasa / Kikkoman)toasted sesame oilmirinKewpie mayosrirachagochujang (Korean chicken)
🍤 Fillings & toppings
crab / imitation crab (kani)edamametakuan (pickled radish)seaweed saladgreen onion
✅ Check at the counter: sashimi-grade salmon (safe raw) · Japanese short-grain rice in stock · real wasabi.
🥦 Veggie Hack
You don't like veggie taste — get the nutrients anyway
- Blend spinach + berries into your protein shake — can't taste it. The main move.
- Daily multivitamin — zero-effort micronutrient insurance.
- Whole fruit (berries, banana) when you want it.
- Psyllium husk in water/shake for fiber.
Removed (per your taste): oats · cottage cheese · Bloom/SodaStream.
🎯 The 3 Fixes
- Plain lean protein — boneless chicken / ground turkey / shrimp (less breaded & supplement-only).
- Veggies you can't taste — spinach+berries shake + multivitamin.
- Cap afternoon caffeine — 1/day; protect sleep = protect gains.