Grocery Lists
Protein
Chicken breast (~2.5–3 lbs)
Rotisserie chicken (2)
Ground turkey or ground beef (~1 lb)
Sausage links (4)
Pulled pork (~½ lb)
Black beans (1 can)
Liquid egg whites (~6 cups, about one 32 oz carton plus one 16 oz)
Eggs (1 dozen, about 4 used)
Nonfat Greek yogurt (1 large 32 oz tub)
Produce
Cucumbers (4–5)
Cherry tomatoes (1 pint)
Avocados (6)
Lemons (2)
Lettuce or salad greens (2 large containers or heads)
Celery (1 bunch)
Apples (2)
Grapes (1 bag)
Strawberries (1 container)
Banana (7)
Sweet potatoes (3)
Stir fry vegetables (1 bag or mix: broccoli, peppers, snap peas etc.)
Roasting vegetables (1–2 cups worth — broccoli, zucchini, or peppers)
Coleslaw mix (1 bag)
Mixed berries, strawberries and blueberries (3–4 cups, about 2 containers)
Baby spinach (1 small bag)
Melon or extra fruit (2 cups, can sub from grapes or berries above)
Carbohydrates / Grains
Rice (about 2–3 cups dry)
Optional: quinoa
Gluten-free wraps (1 package)
Rice cakes
Ezekiel or GF bread (1 loaf, about 7 slices used)
Rolled oats (1 small container, about 1.5 cups dry used)
Pantry / Condiments
Olive oil
Salsa
Salsa verde
Buffalo sauce
BBQ sauce
Teriyaki sauce or coconut aminos
Caesar salad kit or Caesar dressing
Ranch dressing
Hummus
Guacamole (or ingredients to make it)
Almond butter
Slivered almonds (1 small bag, 1 tbsp used)
Salt
Pepper
Extras
Dark chocolate
✅ Quick Tip
You could simplify this even more for the week by using:
one large pack of chicken breasts
one rotisserie chicken
one bag of frozen stir fry veggies
one large tub of hummus
one large tub of Greek yogurt and one carton of egg whites to cover most breakfasts
That covers almost half the meals.