Here’s a weekly grocery list that matches the 21-day Bible based meal plan. It’s grouped by category so it’s easy to shop. Quantities are approximate for one person—if cooking for two, just double. The goal is to keep this practical so you can shop weekly without waste.
Week 1 (Days 1–7)
Protein
- Chicken breast (5–6)
- Chicken thighs (4–5)
- Salmon fillets (3)
- Cod or tilapia fillets (2)
- Lean beef strips (8 oz)
- Ground turkey (1 lb)
- Eggs (2 dozen)
- Greek yogurt, plain (32 oz tub or 4 single-serve cups)
- Tuna (3 cans)
Grains & Legumes
- Quinoa (2 cups dry)
- Lentils (2 cups dry)
- Oats (2 cups)
- Chickpeas (1 can or 1 cup cooked)
Vegetables
- Spinach (2 bags or bunches)
- Romaine lettuce (2 heads)
- Zucchini (6)
- Bell peppers (6)
- Broccoli (2 heads)
- Asparagus (1 bunch)
- Green beans (1 bag)
- Carrots (8–10)
- Celery (1 bunch)
- Onions (3–4)
- Garlic (1 bulb)
Fruits
- Apples (6)
- Bananas (3–4)
- Blueberries (1 pint)
- Strawberries (1 pint)
- Grapefruit (1)
- Lemon (3)
Healthy Fats
- Avocados (4)
- Almonds (½ cup or small bag)
- Walnuts (½ cup)
- Olive oil (as needed)
- Peanut or almond butter (small jar)
- Chia seeds (½ cup)
Week 2 (Days 8–14)
Protein
- Chicken breast (5–6)
- Chicken thighs (3–4)
- Salmon fillets (3)
- Cod fillets (2)
- Shrimp (8 oz)
- Ground turkey (1 lb)
- Eggs (2 dozen)
- Greek yogurt, plain (32 oz tub)
- Tuna (3 cans)
Grains & Legumes
- Quinoa (2 cups dry)
- Lentils (2 cups dry)
- Black beans (1 can)
- Oats (2 cups)
Vegetables
- Spinach (2 bags)
- Romaine lettuce (2 heads)
- Bell peppers (5)
- Broccoli (2 heads)
- Snap peas (1 bag)
- Zucchini (5)
- Brussels sprouts (1 bag)
- Carrots (6–8)
- Celery (1 bunch)
- Onions (2–3)
- Garlic (1 bulb)
- Cucumber (2)
- Tomatoes (4–5)
Fruits
- Apples (6)
- Bananas (3)
- Blueberries (1 pint)
- Oranges (2)
- Lemons (3)
Healthy Fats
- Avocados (4)
- Cashews (½ cup)
- Olive oil (as needed)
- Peanut or almond butter (small jar)
- Flaxseed (½ cup)
Week 3 (Days 15–21)
Protein
- Chicken breast (5–6)
- Chicken thighs (3–4)
- Salmon fillets (3)
- Cod or tilapia (2)
- Shrimp (8 oz)
- Ground turkey (1 lb)
- Eggs (2 dozen)
- Greek yogurt, plain (32 oz tub)
- Tuna (3 cans)
Grains & Legumes
- Quinoa (2 cups dry)
- Lentils (2 cups dry)
- Oats (2 cups)
- Chickpeas (1 can)
Vegetables
- Spinach (2 bags)
- Romaine lettuce (2 heads)
- Zucchini (6)
- Bell peppers (5)
- Cauliflower (1 head or bag frozen)
- Asparagus (1 bunch)
- Green beans (1 bag)
- Broccoli (2 heads)
- Brussels sprouts (1 bag)
- Carrots (6–8)
- Onions (2–3)
- Garlic (1 bulb)
- Tomatoes (4)
- Cucumber (2)
Fruits
- Apples (6)
- Bananas (3)
- Berries (blueberries/strawberries, 1 pint)
- Pears (2)
- Lemons (3)
Healthy Fats
- Avocados (4)
- Almonds (½ cup)
- Walnuts (½ cup)
- Olive oil (as needed)
- Peanut or almond butter (small jar)
- Chia seeds (½ cup)
✅ This should keep you stocked each week without food waste.
✅ You’ll notice repeats—this is intentional, since variety is built into the plan, but you won’t end up buying 40 different ingredients.
