THE RECOMP GROCERY PLAYBOOK
Digital Fridge Sheet
The rule
Protein goes on the list first, and everything else fills in around it.
Before anything goes in the cart, ask
- How much protein does this give me per dollar?
- Will I actually eat this before it goes bad?
- Is there a store brand that does the same job?
In the store
Shop the list in order. Do not browse.
The money
About half the budget goes to protein, about a third to carb bases and produce, the rest to dairy or alternatives and a small convenience layer. On the example $60 week that is roughly $28, $18, and $14. On your week, keep the same proportions.
The one habit that matters most
Write next week's list before you run out of this week's food.
The Exact Cart
Example totalabout $60 ($61.20 at typical prices)
Built on typical prices, November 2026. Your total will land within a few dollars of this one.