Sticking to a weekly grocery list can help you save money, waste less, and cook healthy, delicious meals. Includes meal ideas and a free printable grocery list.
Let me set the stage. You leave your house needing groceries with a mental list. Once the sliding doors open and you’re there, that mental list is nowhere to be found. That was me, 95% of the time.
I inevitably would leave with way more than I needed while wandering aisle and would get home to realize what was on my mental list didn’t make into the cart.
I’m a busy woman, I need more efficiency in my life. A weekly grocery list is nonnegotiable! There are too many random thoughts flying around in my head for a mental list. Plus, if I forget the bananas Theodore would revolt!
What Should be on my Weekly Grocery List?
I’ve got you covered. Grab my weekly grocery list (seen above) to keep on hand to make your trip to the store efficient and your kitchen well stocked to make quick, healthy meals.
Here’s a few things to consider when adjusting the grocery list for your needs:
- How many people are in your family?
- Does each person need a whole serving or do your kids share?
- What’s ALREADY in your kitchen?
Items like flour, coconut oil, and cinnamon probably won’t make your weekly list. Before you’re ready to go shopping take an inventory of your kitchen. Each week, I start with my fridge and my cupboards before I go. This prevents me from the dreaded moment of getting home only to realize I forgot something.
Here are the basics of what I purchase every week. These ingredients allow to make quick and yummy meals with simple ingredients.
Produce
So much produce. I think 70% of my grocery list is always produce. Easy snacks, easy to add to salads and dinner menus, and no need to worry about what the ingredients are! Some produce I’ll buy frozen like berries or cauliflower because they last longer and are great for smoothies or a quick addition to a meal.
Apples & Pears
A favourite in our house! Both fruits are rich in pectin, a fiber that benefits gut health.
Meal Ideas
- Apples & Natural Peanut Butter
- Pears & Cheddar Cheese
- Salad with Apple, Avocado and Goat Cheese
- Apple Pear Ginger Crisp
spinach
To me, spinach is the most versatile dark leafy green. It blends perfectly in my Classic Green Smoothie recipe, is easy to add to other dishes like pasta, and is full of health benefit.
This superfood is a great source of vitamin A, C and K, and rich in minerals like iron. Did you know spinach is great for achieving glowing skin?
Meal Ideas
- Classic Green Smoothie
- Spinach and Goat Cheese Stuffed Mushroom Caps
- Mac and Cheese with Spinach and Green Peas
- Vegan Peppermint Patty Slice
peppers
Peppers are so versatile! I slice them up and store them in a glass container for a quick snack, add them to rice bowls for dinner, and make an amazingly simple and delicious roasted pepper soup with the leftovers at the end of the week.
These sweet little things are packed with vitamin C and antioxidants. They also are rich in beta carotene which converts to vitamin A and is amazing for your skin.
Meal Ideas
- Peppers with Hummus and Crackers
- Garden Salad
- Rice Bowls
- Roasted Pepper Soup
Broccoli & Cauliflower
Again, so many options! These cruciferous veggies are packed with vitamins and minerals. Fun fact: for women who experience PMS symptoms cruciferous veggies help alleviate them by helping your body get rid of excess estrogen.
Meal Ideas
- Raw Broccoli & Cauliflower with Hummus
- Crispy Sesame Garlic Tofu Bowls
- Cauliflower Tacos
- Crispy Cauliflower Wings
Canned Goods
If I can make my life easier, especially when it comes to preparing food, I will. I don’t often buy a lot of packaged foods but I do stock up on canned goods. Can you buy bulk beans and make them? Absolutely. For me, it’s too time consuming.
Chickpeas
I am never without a can of chickpeas in my pantry! They make a super quick salad or roasted for a yummy, crunchy snack.
Traditionally I don’t buy meat weekly so chickpeas are a big source of protein in our diets. They also are packed with fibre!
Meal Ideas
Black beans
Are you feeding a little one? Black beans made a great food that babies can easily pick up with no worry for mom about choking.
Meal Ideas
- Black Bean Salad with Avocado and Corn
- Black Bean Chia Brownies
- Freezer Breakfast Burritos
Grains
The possibilities are endless with grains. I always have them on hand and try to cook a big batch of a few to make weekday meals easier.
quinoa
Did you know quinoa is a great source of plant based protein? Sure is! It’s also super versatile. I make it for breakfast with berries, in salads to make a complete meal, and as the base for bowls at dinner.
Meal Ideas
- Raspberry Vanilla Almond Breakfast Quinoa
- Quinoa Salad
- Chicken Quinoa Bowls
- Flourless Gluten-free Dark Chocolate Cake
Protein
Admittedly, I am always lacking on eating enough protein in my diet. Having it on hand and making it easy helps! Here’s a few I try to always keep in stock.
hummus
Good ol’ chickpeas! This is a fan favourite it our house. My kids will eat just about any veggie served with hummus. Another tip: slice up veggies on the weekend for a quick, healthy snack with hummus. You can quite easily make your own (check out the recipe below) if you want to!
Meal Ideas
hemp hearts
This nutty flavoured powerhouse is one I add to everything – especially, meals for the kids to add some extra goodness. Amelia calls them her superfood (she’s right). With 10 grams of protein per serving and a great source of omega 3 and 6 I sprinkle this in cereal, in grilled cheese, and add it to my granola recipe.
Meal Ideas
- In the Buff Smoothie Bowl
- Grilled Cheese with Shredded Spinach and Hemp Hearts
- Maple Vanilla Granola
Whole Chicken
Sunday night’s feel so cozy sitting down to a roasted chicken together, like a big family meal. It also means I have leftover chicken to make soup, to add to wraps or salad, or to include in another dinner.
Meal Idea
