Grocery List for Weekly Meal Plan

(Organized by category for easy shopping)

Proteins

• Chicken breast (2–3 lbs)

• Salmon fillets (2–3 pieces)

• Shrimp or tofu (1 lb or 1 block)

• Ground turkey (1–2 lbs)

• Eggs (2 dozen)

• Greek yogurt (32 oz, plain)

• Cottage cheese (16 oz)

• Hard-boiled eggs (or regular eggs to boil at home)

• Protein powder (vanilla or unflavored)

• Cod or tilapia (2–3 fillets)

Vegetables

• Broccoli (3 cups, fresh or frozen)

• Spinach (2 bunches or 1 large bag)

• Mushrooms (8 oz)

• Zucchini (3–4 pieces)

• Cherry tomatoes (1 pint)

• Cucumber (2)

• Brussels sprouts (2 cups)

• Green beans (2 cups)

• Kale (1 bunch or bag)

• Asparagus (1 bunch)

• Mixed stir-fry vegetables (fresh or frozen)

Fruits

• Bananas (6–8)

• Mixed berries (blueberries, strawberries, raspberries; 2–3 cups)

• Pineapple chunks (1 small container or fresh pineapple)

• Apples (3–4, any variety)

Grains & Starches

• Whole-grain bread (1 loaf)

• Oatmeal (steel-cut or rolled oats; 1 lb)

• Brown rice (1 lb or 2 cups)

• Quinoa (1 lb or 2 cups)

• Sweet potatoes (4–5 medium)

• Regular potatoes (2 medium)

• Jasmine rice (1 lb or 2 cups)

• Rice cakes (1 package)

Fats

• Almond butter (small jar)

• Almonds (8 oz, raw or roasted)

• Avocados (3–4)

• Olive oil (extra virgin)

• Chia seeds (small bag)

Snacks

• Dark chocolate (1 bar, 70–85% cacao)

• Mixed nuts (8 oz)

• Protein bars (optional, 4–6)

Dairy Alternatives (if needed)

• Almond milk (unsweetened, 1/2 gallon)

• Cheese (optional for recipes, shredded or block)

Spices & Condiments

• Honey (small jar)

• Hummus (8 oz)

• Teriyaki sauce (optional for stir-fry)

• Balsamic vinegar (small bottle)

• Salt, pepper, garlic powder, paprika

This list will provide everything needed for the meal plan. Adjust quantities depending on family size, portions, or preferences. Let me know if you’d like portion sizes added!