A Week-Long Grocery List + 21 Recipes To Keep Your Diet On Track

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I have a love/hate relationship with grocery shopping. I love getting fresh food and packing my pantry with healthy snacks. However, nothing frustrates me more than spending money on food that goes bad before it gets eaten. 

In the past few months, I've found a way to help avoid these kinds of annoying situations. What's my answer? A week-long meal plan, that is then made into one grocery list. I do my entire week's worth of grocery shopping in one trip, then stick to my plan for the rest of the week.

Each page lists the recipes I'm making for breakfast, lunch, and dinner each day for the next week. Lastly, I list everything that is needed for all of the recipes in a grocery list format. Each recipe will feed at least two people. Feel free to switch up the days to make my meal plan better fit your schedule! 


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Sunday


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Monday


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Tuesday


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Wednesday


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Thursday


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Friday


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Saturday


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This list may seem extensive, but keep in mind this makes 21 home-cooked meals over the course of seven days. Also, you may already have a majority of the items in your kitchen, (especially for the pantry section) so disregard items you don't need.

Fresh Produce:

  • 1 head of iceberg lettuce
  • 1 bag of spring mix greens
  • 2 large carrots
  • 6 green bell peppers
  • 1 red bell pepper
  • 1 jalapeño pepper
  • 1 cup fresh basil
  • 1 cup fresh parsley
  • 1 bunch green onions
  • 1 medium shallot
  • 1 head of broccoli
  • 8 oz. cherry tomatoes
  • 2 cups fresh green beans
  • 1 head garlic
  • 3 onions 
  • 1 lemon
  • 3 apples
  • 8 oz. raspberries
  • 8 oz. strawberries
  • 1 orange
  • 1 lime
  • 2 cups spinach leaves
  • 4 avocados
  • 1 package edamame

Keep reading to see the rest of the grocery list.


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Meat Counter:

  • 3 lb. boneless skinless chicken breast
  • 1 1/2 lb. ground beef
  • 2 lb. fresh salmon
  • 2 lb. pork shoulder

Deli:

  • 1/2 lb. thinly sliced turkey breast

Refrigerator:

  • Egg whites
  • unsalted butter
  • Skim milk
  • Small tub of sour cream
  • 12 oz. non-fat Greek yogurt 

Frozen:

  • Frozen stir-fry beef
  • Frozen corn

Keep reading to see the rest of the grocery list.


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Pantry:

  • Parmesan cheese
  • 1 package Heart Smart Bisquick Mix
  • 3, 3 oz. cans tuna
  • Old-Fashioned rolled oats
  • flax seeds
  • wheat bran
  • 1 package tortilla shells
  • 1 loaf whole-wheat multi-grain bread
  • Whole-wheat pitas
  • Penne pasta
  • 2 cans kidney beans
  • 2 cans tomato sauce
  • all-purpose vinaigrette 
  • fish sauce
  • raisins
  • walnuts
  • almonds
  • quinoa
  • rice