Printable Grocery List

This grocery list accompanies our weekly meal plan. We've divided it into food groups to make your shopping trip easier. If there's a vegetable or other food on the list that you don't like or can't find, feel free to substitute. Be creative!

You will need the following pantry items:

• whole wheat flour (or whatever kind you prefer)
• sugar
• baking soda
• olive oil
• wooden skewers
• soy sauce
• cornstarch
• garlic
• dried herbs and spices:
  • ginger
  • dill weed
  • thyme
  • mustard powder
  • mild yellow curry
  • cayenne
  • cumin
  • cinnamon
  • coriander (or omit it)
  • oregano
  • bay
  • chili powder

Dairy:

Note: Use either butter or margarine in all of these recipes, depending on your pantry and preference. You'll need a small tub of margarine or about two sticks of butter for the week.

• 1 gallon milk for recipes, plus however much your family regularly drinks in a week
• 1/2 gallon soymilk (or use milk)
• 8 oz. cheddar cheese
• 16 oz provolone cheese
• 1 pint plain low-fat or fat-free yogurt
• 1 pint fat-free sour cream
• 1 quart low-fat or fat-free vanilla yogurt

Protein:

• 1 3-lb rotisserie chicken (or a 3-lb roasting chicken)
• 16 oz canned chicken breast
• 2 lbs chicken breasts
• 1 lb salmon fillets
• 1 lb pork chops (4 medium loin chops)
• 12 oz low-fat or turkey breakfast sausage
• 1 lb beef tenderloin (or lean beef)
• 2 lbs extra lean ground turkey
• 2 dozen eggs
• 1 small can beef broth
• 1 can black beans
• 1 can pinto beans
• 1 can kidney beans
• 1 jar natural, no salt-added peanut butter
• 8 oz almonds
• 4 oz walnuts

Fruit:

• 2 lemons
• 1 canister raisins (or 6-pack of boxes)
• 16 bananas
• 4 apples
• 1 orange
• 1 quart strawberries (If berries are too pricey or out of season, substitute another fruit of your choice.
• 2 kiwis
• 2 mangoes (or 1 bag frozen)
• 1 bag mixed berries (no sugar added)
• 1/2 gallon 100% orange juice

Vegetables:

Fresh:

• 3 packages (approximately 1 quart) fresh mushrooms
• 3 packages (9 hearts) Romaine lettuce
• 1 large package fresh spinach (in the plastic container or 2 bags)
• 1 pint grape or cherry tomatoes
• 3 large tomatoes
• 5 white onions
• 3 jalapenos (omit if you prefer your foods mild)
• 2 pounds potatoes
• 7 green peppers
• 1 pound carrots
• fresh cilantro (optional)

Frozen:

• 2 lbs green beans
• 1 lb broccoli florets
• 1 lb corn (or 2 cans)

Canned:

• 2 cans creamed corn
• 1 jar pimentos or roasted red peppers (optional)
• 1 can water chestnuts (optional)
• 28 oz canned diced tomatoes

Grains:

• 2 loaves whole-wheat bread
• 2 packages (8-count) whole-wheat tortillas
• 1 package (8-count) mini wheat bagels
• 1 package whole-wheat pitas (optional; could substitute bread or tortillas)
• 1 lb brown rice
• 1 box low-fat granola
• 1 lb whole-wheat pasta (bows or penne)
• 1 box shredded wheat (any variety)
• 1 whole-wheat pizza crust

Misc:

• light mayonnaise
• 1 bottle light Italian dressing
• 1 pint sorbet

About The Author

Sarah Haan Sarah is a registered dietitian with a bachelor's degree in dietetics from Michigan State University. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food.