This grocery list includes the main foods used throughout the 7-day plan. Because the plan offers multiple meal options, you do not need to purchase every item. Choose the foods that match the meal options you plan to make.
Quantities are approximate per person per week and will vary depending on the meals selected and portion sizes.
Protein
- Chicken breast — 2–3 lb
- Lean ground turkey — 1 lb
- Sliced turkey breast — 12–16 oz
- Lean beef — 1–1½ lb
- Salmon — 2–3 fillets
- White fish — 2 fillets
- Canned tuna — 3–4 cans
- Eggs — 1 dozen
- Nonfat or low-fat Greek yogurt — 2 large containers
- Low-fat cottage cheese — 1 container
- String cheese — 1 package
- Low-fat milk — ½–1 gallon
Carbohydrates & Grains
- Old-fashioned oats — 1 container
- Brown or white rice — 2–3 cups dry
- Whole-grain bread — 1 loaf
- Whole-grain wraps — 1 package
- Whole-grain crackers — 1 box
- Pasta — 1 box
- Granola — 1 small bag
- White or red potatoes — 5–7
- Sweet potatoes — 3–4
Fruit
- Bananas — 7–10
- Apples — 5–7
- Oranges — 3–4
- Strawberries — 1 container
- Blueberries — 1 container
- Mixed berries — fresh or frozen
- Pineapple — 1 small container or can packed in juice
- Optional additional seasonal fruit
Vegetables
- Broccoli — 2–3 heads or 2 large frozen bags
- Green beans — 1–2 bags
- Mixed vegetables — 2 frozen bags
- Carrots — 1 bag
- Spinach — 1 bag
- Lettuce or mixed salad greens — 1–2 containers
- Tomatoes — 3–4
- Bell peppers — 3
- Celery — 1 bunch
- Asparagus — 1 bunch
Frozen vegetables are perfectly fine for a beginner and can make meal preparation easier.
Healthy Fats
- Natural peanut butter — 1 jar
- Almonds — 1 small bag
- Walnuts — 1 small bag
- Avocados — 2–3
- Olive oil — 1 bottle
- Hummus — 1 container
Pantry & Meal-Prep Extras
- Tomato/pasta sauce — 1 jar
- Light mayonnaise
- Light salad dressing
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Italian seasoning
- Cinnamon
- Other preferred salt-free or low-sodium seasonings
Beginner Shopping Tip
Don’t buy everything on this list just because it’s on the list.
Before going grocery shopping:
1. Choose your meals for the week.
Look through Days 1–7 and select the breakfast, lunch, dinner, and snack options you actually want.
2. Check what you already have.
Cross those ingredients off your grocery list.
3. Buy foods that can be used more than once.
For example, chicken can be used in a rice bowl, a wrap, a salad, or a dinner. Greek yogurt can work for breakfast or as a snack.
4. Use frozen foods when convenient.
Frozen fruit and vegetables can reduce preparation time and food waste.
5. Keep it simple.
You don’t need seven completely different breakfasts, lunches, and dinners. Repeating a few meals you enjoy can make balanced eating easier to maintain.