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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