When camp gets busy, nutrition fails because shopping becomes random.
This list keeps it simple. Buy the same core foods each week, then adjust portions based on your goal.
Key takeaways
- Staples reduce decision fatigue.
- Keep protein easy with eggs, chicken, tuna and yoghurt.
- Use carbs as a dial, more early in camp and less near weigh-in if needed.
- Frozen vegetables save money and reduce waste.
- Your weekly shop should make meal prep almost automatic.
One simple guide with the exact fight week structure used with elite fighters.
Why staples win in fight camp
- When you are tired, you choose what is easy.
- Staples make hitting protein daily simple.
- They keep digestion consistent, which matters close to fights.
Full grocery list
Proteins
- Eggs
- Chicken or turkey
- Tuna tins
- Lean mince
- Yoghurt or cottage cheese
Carbohydrates
- Rice
- Oats
- Potatoes or pasta
- Bread or wraps
Vegetables
- Frozen mixed vegetables
- Spinach
- Carrots
- Cucumber
- Broccoli
Fruit
- Bananas
- Apples
- Berries
Fats and extras
- Olive oil
- Peanut butter
- Salt and spices
- Electrolytes if sweating heavily
How to adjust by camp phase
Early camp
- More carbs around training
- Larger portions
Mid camp
- Keep carbs strong on hard days
- Protein steady daily
Late camp
- Keep protein high
- Reduce high-fibre foods if digestion becomes sensitive
- Adjust carbs depending on weight target
Sample weekly shop (70–80 kg fighter)
- 30 eggs
- 2 kg chicken
- 5 kg rice
- 2 kg oats
- Frozen vegetables and spinach
- Bananas and apples
- Yoghurt
- Olive oil and salt
Common mistakes
- Buying snacks instead of meals
- Not buying enough protein
- Skipping fruit and vegetables
- Buying too many different foods and wasting money
FAQs
Do I need different foods every week?
No. Consistency is usually better.
Can I use this during a cut?
Yes. Adjust carb portions and fibre as needed.
Do I need supplements?
Only if your training and sweat losses justify them.
Or contact us: conditionnutrition@yahoo.com | +61 467 079 003
Sources used
Health disclaimer: Educational only. If you have allergies or medical conditions, speak to a qualified professional before changing diet.
