Meal Prep Grocery List
Meal Prep Grocery Lists
Prepared by: [Your Name]
This plan and grocery list provide a variety of meals throughout the week, covering breakfast, lunch, and dinner with a focus on balanced nutrition and ease of preparation. Adjust quantities and items based on your family's preferences and dietary needs.
Monday Meal Plan:
-
Breakfast: Oatmeal with bananas
-
Lunch: Spinach salad with grilled chicken
-
Dinner: Baked salmon with quinoa and steamed broccoli
Meal Prep Grocery List for Monday:
|
Food Items |
Quantities |
|---|---|
|
Chicken breasts |
5 pieces |
|
Salmon fillets |
4 fillets |
|
Quinoa |
1 cup |
|
Broccoli |
1 bunch |
|
Spinach |
1 bunch |
|
Bananas |
2 |
|
Oats |
2 cups |
Tuesday Meal Plan:
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Breakfast: Yogurt with apples and mixed nuts
-
Lunch: Turkey and cheese whole wheat wrap
-
Dinner: Stir-fried beef with bell peppers and brown rice
Meal Prep Grocery List for Tuesday:
|
Food Items |
Quantities |
|---|---|
|
Turkey breast |
1 lb. |
|
Bell peppers |
3 |
|
Brown rice |
2 cups |
|
Mixed nuts |
1 cup |
|
Yogurt |
4 cups |
|
Apples |
2 |
|
Whole wheat wraps |
4 |
Wednesday Meal Plan:
-
Breakfast: Scrambled eggs with toast
-
Lunch: Quinoa salad with black beans, tomatoes, and avocado
-
Dinner: Chicken stir-fry with vegetables and rice noodles
Meal Prep Grocery List for Wednesday:
|
Food Items |
Quantities |
|---|---|
|
Eggs |
1 dozen |
|
Chicken breasts |
3 pieces |
|
Rice noodles |
1 package |
|
Avocado |
2 |
|
Black beans and Tomatoes (canned) |
1 can each |
|
Onion |
1 |
|
Garlic |
1 bulb |
|
Quinoa |
1 cup |
|
Lettuce |
1 head |
Thursday Meal Plan:
-
Breakfast: Smoothie with spinach, yogurt, banana, and milk
-
Lunch: Lentil soup with whole wheat bread
-
Dinner: Baked sweet potatoes with black bean and corn salsa
Meal Prep Grocery List for Thursday:
|
Food Items |
Quantities |
|---|---|
|
Lentils (dry) |
1 cup |
|
Sweet potatoes |
4 |
|
Corn (canned) |
1 can |
|
Salsa |
1 jar |
|
Milk |
1 quart |
|
Whole wheat bread |
1 loaf |
Friday Meal Plan:
-
Breakfast: Greek yogurt with honey and almonds
-
Lunch: Tuna salad sandwich with carrots
-
Dinner: Grilled shrimp with couscous and roasted vegetables
Meal Prep Grocery List for Friday:
|
Food Items |
Quantities |
|---|---|
|
Shrimp |
1 lb. |
|
Couscous |
2 cups |
|
Almonds |
1 cup |
|
Tuna (canned) |
2 cans |
|
Carrots |
4 |
|
Mayonnaise |
1 jar |
|
Lettuce |
1 head |
Saturday Meal Plan:
-
Breakfast: Pancakes with fresh berries
-
Lunch: Caprese salad with mozzarella, tomatoes, and basil
-
Dinner: Beef chili with cornbread
Meal Prep Grocery List for Saturday:
|
Food Items |
Quantities |
|---|---|
|
Pancake mix |
1 box |
|
Berries |
2 cups |
|
Mozzarella cheese |
1 ball |
|
Basil |
1 bunch |
|
Ground beef |
1 lb. |
|
Beans (canned) |
1 can |
|
Tomatoes (canned) |
1 can |
|
Cornbread mix |
1 box |
Sunday Meal Plan:
-
Breakfast: Breakfast burrito with eggs, cheese, and salsa
-
Lunch: Chicken Caesar salad
-
Dinner: Veggie and tofu stir-fry with brown rice
Meal Prep Grocery List for Sunday:
|
Food Items |
Quantities |
|---|---|
|
Tofu |
1 block |
|
Caesar dressing |
1 bottle |
|
Tortillas |
4 |
|
Lettuce |
1 head |
|
Salsa |
1 jar |
