Here’s a weekly shopping list that matches the 21-day meal plan in the last blog post. It’s grouped by category so it’s easy to shop. Quantities are approximate for two people—if cooking for one, just divide by two (one half). The goal is to keep this practical so you can shop weekly without waste.
Week 1 (Days 1–7)
Protein
- Chicken breast – 10–12 pieces (~3.5–4 lbs)
- Chicken thighs – 8–10 pieces (~3 lbs)
- Salmon fillets – 6 fillets (~2 lbs)
- Cod or tilapia fillets – 4 fillets (~1.5 lbs)
- Lean beef strips – 1 lb
- Ground turkey – 2 lbs
- Eggs – 4 dozen
- Greek yogurt, plain – 64 oz (large tub) or 8 single-serve cups
- Tuna – 6 cans
Grains & Legumes
- Quinoa – 4 cups dry (~2 lbs)
- Lentils – 4 cups dry (~2 lbs)
- Oats – 4 cups dry
- Chickpeas – 2 cans or 2 cups cooked
Vegetables
- Spinach – 4 bags/bunches
- Romaine lettuce – 4 heads
- Zucchini – 12
- Bell peppers – 12
- Broccoli – 4 heads
- Asparagus – 2 bunches
- Green beans – 2 bags
- Carrots – 16–20
- Celery – 2 bunches
- Onions – 6–8
- Garlic – 2 bulbs
Fruits
- Apples – 12
- Bananas – 6–8
- Blueberries – 2 pints
- Strawberries – 2 pints
- Grapefruit – 2
- Lemons – 6
Healthy Fats
- Avocados – 8
- Almonds – 1 cup (small bag)
- Walnuts – 1 cup
- Olive oil – as needed
- Peanut or almond butter – 1 jar
- Chia seeds – 1 cup
Week 2 (Days 8–14)
Protein
- Chicken breast – 10–12 pieces (~3.5–4 lbs)
- Chicken thighs – 6–8 (~2 lbs)
- Salmon fillets – 6 fillets (~2 lbs)
- Cod fillets – 4 (~1.5 lbs)
- Shrimp – 1 lb
- Ground turkey – 2 lbs
- Eggs – 4 dozen
- Greek yogurt, plain – 64 oz
- Tuna – 6 cans
Grains & Legumes
- Quinoa – 4 cups dry
- Lentils – 4 cups dry
- Black beans – 2 cans
- Oats – 4 cups dry
Vegetables
- Spinach – 4 bags
- Romaine lettuce – 4 heads
- Bell peppers – 10
- Broccoli – 4 heads
- Snap peas – 2 bags
- Zucchini – 10
- Brussels sprouts – 2 bags
- Carrots – 12–16
- Celery – 2 bunches
- Onions – 4–6
- Garlic – 2 bulbs
- Cucumbers – 4
- Tomatoes – 8
Fruits
- Apples – 12
- Bananas – 6
- Blueberries – 2 pints
- Oranges – 4
- Lemons – 6
Healthy Fats
- Avocados – 8
- Cashews – 1 cup
- Olive oil – as needed
- Peanut or almond butter – 1 jar
- Flaxseed – 1 cup
Week 3 (Days 15–21)
Protein
- Chicken breast – 10–12 pieces (~3.5–4 lbs)
- Chicken thighs – 6–8 (~2 lbs)
- Salmon fillets – 6 fillets (~2 lbs)
- Cod or tilapia – 4 fillets (~1.5 lbs)
- Shrimp – 1 lb
- Ground turkey – 2 lbs
- Eggs – 4 dozen
- Greek yogurt, plain – 64 oz
- Tuna – 6 cans
Grains & Legumes
- Quinoa – 4 cups dry
- Lentils – 4 cups dry
- Oats – 4 cups dry
- Chickpeas – 2 cans
Vegetables
- Spinach – 4 bags
- Romaine lettuce – 4 heads
- Zucchini – 12
- Bell peppers – 10
- Cauliflower – 2 heads or 2 frozen bags
- Asparagus – 2 bunches
- Green beans – 2 bags
- Broccoli – 4 heads
- Brussels sprouts – 2 bags
- Carrots – 12–16
- Onions – 4–6
- Garlic – 2 bulbs
- Tomatoes – 8
- Cucumbers – 4
Fruits
- Apples – 12
- Bananas – 6
- Berries (blueberries/strawberries) – 2 pints
- Pears – 4
- Lemons – 6
Healthy Fats
- Avocados – 8
- Almonds – 1 cup
- Walnuts – 1 cup
- Olive oil – as needed
- Peanut or almond butter – 1 jar
- Chia seeds – 1 cup
✅ With this setup, you’ll shop fresh produce/protein weekly, but pantry staples (lentils, quinoa, oats, nuts, nut butters, oils) can be bought in bulk once.
✅ Eggs and Greek yogurt are eaten daily, so keeping a steady supply is key.
