Shopping Lists
Complete grocery lists organized by week and category. Print these lists for easy shopping!
🛒 Week 1 Shopping List
🥩 Proteins
- 3 lbs chicken thighs (bone-in, skin-on)
- 2 lbs salmon fillets
- 2 lbs lean beef stew meat
- 2 dozen eggs
- 2 large containers Greek yogurt (32 oz each)
- 1 lb feta cheese
- 8 oz cottage cheese
🏺 Pantry Staples
- Extra virgin olive oil (500ml)
- Quinoa (2 lbs)
- Brown rice (2 lbs)
- Dried red lentils (1 lb)
- Canned chickpeas (4 cans)
- Tahini (1 jar)
- Za'atar spice blend
- Dukkah spice blend
🥬 Fresh Produce
- Mixed vegetables for roasting (3 lbs)
- Fresh spinach (2 bunches)
- Cherry tomatoes (2 lbs)
- Cucumbers (4 large)
- Red bell peppers (4)
- Red onions (3 large)
- Lemons (8)
- Garlic (2 heads)
🌿 Herbs & Seasonings
- Fresh parsley (2 bunches)
- Fresh mint (1 bunch)
- Fresh basil (1 bunch)
- Dried oregano
- Ground cumin
- Sweet paprika
- Ground sumac
- Ground cinnamon
🛒 Week 2 Shopping List
🥩 Proteins
- 2 lbs ground lamb
- 2 lbs different fish (halibut, sea bass)
- 2 lbs turkey breast
- 2 dozen eggs (replenish)
- Greek yogurt (replenish - 2 containers)
- Additional feta (8 oz)
- Ricotta cheese (1 container)
🥒 Fresh Additions
- Eggplant (2 medium)
- Zucchini (4 medium)
- Bell peppers (6 mixed colors)
- Artichoke hearts (2 jars)
- Sun-dried tomatoes (1 jar)
- Kalamata olives (1 jar)
- Capers (1 jar)
🌱 Fresh Herbs
- Fresh dill (2 bunches)
- Fresh oregano (1 bunch)
- Fresh thyme (1 bunch)
- Fresh cilantro (1 bunch)
- Green onions/scallions (2 bunches)
🏺 Pantry Additions
- Whole wheat pita bread
- Lavash bread
- Pine nuts (small bag)
- Mixed olives
- Harissa paste
- Red wine vinegar
- Pomegranate molasses
🥜 Protein-Rich Snack Essentials
💪 High-Protein Snacks
- Mixed nuts (almonds, walnuts, pistachios)
- Hummus (or ingredients to make fresh)
- String cheese or cheese sticks
- Protein powder (optional)
- Nut butter (almond or natural peanut)
🎒 Portable Options
- Individual Greek yogurt cups
- Hard-boiled eggs (pre-made)
- Roasted chickpeas
- Whole grain crackers
- Jerky (turkey or beef)
🎯 Daily Protein Targets
15g
Greek yogurt + almonds
12g
2 hard-boiled eggs
14g
Cottage cheese + cucumber
8g
Hummus + vegetables + pita
💡 Smart Shopping Tips
🛒 Shopping Strategy
- •Shop for Week 1 on Sunday
- •Mid-week fresh produce run (Wednesday)
- •Buy proteins in bulk when on sale
- •Check freezer space before shopping
💰 Budget Tips
- •Buy herbs in larger quantities and freeze
- •Purchase Greek yogurt in large containers
- •Buy seasonal vegetables when cheaper
- •Consider frozen fish and vegetables
🖨️ Print these shopping lists for easy grocery trips - checkboxes included!