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:

• 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

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