TOPICS:
Meal Plan, Meal Prep

You definitely want to see what Frank "Wrath" McGrath puts in his grocery cart when he has an unlimited budget.

Frank McGrath has been the master of Marrazzo's Thriftway grocery in Trenton, New Jersey, for years. Send him in with $50, and he'll bring you out a week's worth of grow fuel plus his signature tasty-taste for fun. Give him a Benjamin, and he'll give you everything you need to get huge, plus cookies and milk before bed.

This time, though, he doesn't have a budget. If you think Frank threw down before, wait until you see this.

In this no-limit shopping adventure, Frank walks you through a typical afternoon at the grocery store. This trip doesn't encompass the food he needs for an entire week though; it's only enough food to get him through three days!

Veggies? Yes, Veggies.

"This is something new for me, but I've been eating my veggies" Frank says, shocking anyone who has ever watched his videos. Somewhere, a field of spinach just shuddered.

On Frank's previous shopping trips, the only green in sight was the money he handed the cashier. But low and behold, he grabs a good-sized carton of spinach this time and throws it in the cart. He expects it to last him three days. Maybe he's been hanging out with Evan Centopani, who says in his Iron Intelligence training plan that veggies are the "fourth macronutrient."

Grow Foods

Protein is top priority for Frank, which is why he stocks up on steak, eggs, ground turkey, milk, and deli meat. But if there's one protein option that reigns supreme in Frank's eyes, it's steak.

"Steak is a grow food," says Frank. "I've eaten steak ever since I was younger and was trying to grow, and now I probably eat red meat at least once per day." You don't build a jawline like that with shakes alone! As he places four steaks in his cart, he states that this will only last him two days.

Up next, chicken breast...right? Wrong. "I don't eat a lot of chicken. I think I got sick of chicken, and ground turkey is easier to eat," he says. McGrath also loves his eggs, and only chooses the cage-free variety. "I buy cage-free eggs because they're better for you and I don't like that the animals are caged up. If I see cage-free, I am buying—I don't care what they cost."

And of course, McGrath adds a gallon of milk to his cart, too. "Milk. Offseason. Do I need to say anything else?" he asks.

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Snacky-Snacks and Tasty-Tastes

Frank isn't afraid to indulge during the winter. After a summer that saw him taking the stage in his first high-level show in years, he knows he needs the additional calories to help him add some mass. First on the docket is getting his soda fix. At first, Frank opts for the calorie-free Coke Zero, but realizing he was kidding himself by walking away without more, he turns back and grabs a "fully leaded" four-pack of root beer, too.

This part is important, though: He only drinks his soda of out a glass bottle. "I love drinking out of glass bottles. They're the shit and a real treat," he says.

Frank's favorite treat of all, however, may be cookies. After facing an arduous decision between the chunky Chips Ahoy or the Reese's chocolate seasonal flavor, he goes with his gut and chooses chunky. "I personally never get the family size, because I would eat the family size," he says. He describes his choice to buy the regular option as a "diet-like" decision. Though he admits the regular bag will most likely last only five minutes.

To fill the gap between meals, Frank also grabs a few bags of puffed rice cakes. He enjoys pairing a handful or three with a refreshing glass of Coke Zero. And to help him meet his carbohydrate needs post-workout, he grabs a box of Frosted Flakes cereal for good measure.

A Serious Day of Eating

Frank's approach to nutrition is based on simplicity and consistency. You won't see him putting the chef's apron on and grabbing pinches from the spice rack. Instead, he has a few go-to meals, each of which include either oats, jasmine rice, or pasta.

Oats, in fact, are a staple year-round, whether he's dieting or bulking. "I like them, because they're quick. I like to eat right away when I wake up, and oats don't take much time," he says. McGrath's go-to breakfast consists of a bowl of oatmeal, which takes only 90 seconds to cook, mixed with whey protein and peanut butter. He also enjoys the same meal pre- and post-workout, on occasion, especially post-workout, when he's not hungry and knows he needs to eat."

To elevate his rice, McGrath stocks up on powdered chicken bouillon, which he prefers to scoop directly on the rice while it's hot. This strong flavor significantly enhances his dish and makes it unnecessary to season otherwise. Aside from this, a little salt and pepper, garlic, and onion are his staple seasonings.

Frank McGrath's No-Limit Meal Plan

Meal 1
Oats
1-1/2 cups
Protein Powder (Animal Whey)
2 scoops
Peanut Butter
2 tbsp

Nutrition Facts

  • Calories: 910
  • Fat: 27 g
  • Carbs: 97 g
  • Protein: 72 g
Meal 2
Steak (New York Strip)
8 oz.
Jasmine Rice
2 cups

Nutrition Facts

  • Calories: 900
  • Fat: 36 g
  • Carbs: 90 g
  • Protein: 54 g
Meal 3
Eggs
6 large
Deli Turkey
3 oz.
Spinach
2 cups

Nutrition Facts

  • Calories: 565
  • Fat: 33 g
  • Carbs: 11 g
  • Protein: 56 g
Meal 4
Ground Turkey
8 oz.
Pasta
2 cups

Nutrition Facts

  • Calories: 815
  • Fat: 27 g
  • Carbs: 89 g
  • Protein: 54 g
Meal 5
Protein Powder (Animal Whey)
2 scoops
Banana
1 medium
Peanut Butter
1 tbsp

Nutrition Facts

  • Calories: 574 g
  • Fat: 18 g
  • Carbs: 45 g
  • Protein: 58 g
Snacks Throughout day
Rice Cake (Popped)
2
Soda (Root Beer)
12 oz.
Soda (Coke Zero)
12 oz.
Cereal (Frosted)
2 cups
Milk (Low-fat)
1 cup

Nutrition Facts

  • Calories: 614
  • Fat: 6 g
  • Carbs: 125 g
  • Protein: 15 g

Daily Total

  • Calories: 4,378
  • Fat: 146 g
  • Carbs: 457 g
  • Protein: 309 g

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