My Weekly Grocery List
Many of you have asked for my weekly grocery list, and here it is! But of course, I can’t just give you my grocery list without giving you tips on developing one customized just for you and your lifestyle!
So here goes!
First, I have to recommend the Cozi App. This is not sponsored at all, but we use it and LOVE it. I make the grocery lists and my husband does the shopping every Saturday morning. This app syncs across phones, and allows you to use the same list over and over again. This is the best feature because once you develop a grocery list you are happy with, you do not have to reinvent the wheel every week. Just uncheck the things you need that particular week, and you are good to go!
Back to the grocery list: Note, this is for me as one person. My husband occasionally steals my veggies, but he also adds his own food to the list as we eat different diets.
My method in forming a grocery list
Obviously, this will be influenced by how you eat, what you eat, and how much. But after years of trial and error, I have developed a formula for my perfect main meal: protein + carbs + fats + veggies + booster food. This determines how I build a grocery list.
Protein: 21 meals per week. For fertility and pregnancy purposes, I have eggs for one meal a day. For the same reason, I eat sardines twice a week, and wild salmon twice a week if I can get it.
Eggs: 7 meals (2 eggs per meal)
Sardines: 2 meals (2 tins)
Salmon: 2 meals (1 filet)
Chicken: 4 meals (2 chicken breasts)
Lamb: 4 meals (1 pound)
Leftovers: 2 meals
I purposely underbuy on fresh animal protein because I especially don’t want to be wasteful here. Eggs and sardines will keep, and things like meatballs and salmon can be frozen if you buy too much. And remember, there is not just protein in animal products – I get protein from plant sources as well during the week.
Carbohydrates: This is not an exact science since most carb sources keep well in the pantry. I get my carbs mainly from sprouted quinoa, sprouted lentils, sweet potatoes, gluten-free bread, and gluten-free tortillas. Vegetables contain carbs too, but because they are so important, I consider them a group of their own. I also buy a couple servings of fruit per week, but because they spoil quickly, I rely mostly on berries in the freezer and buying bananas every other week to let ripen and freeze for smoothies.
Fats: Again, many of these are shelf-stable so you can always have them on hand. I make ghee once a month and buy 4 packs of Kerrygold Butter to do this. We also keep olive oil, avocado oil, coconut oil, and coconut butter on hand. I also buy 3-4 avocados each week.
Vegetables: This is the main bulk of our shopping basket every week because they do not keep well, and in my opinion, should be at every meal. There are a couple veggies I don’t worry about buying too much of because they freeze well at the end of the week for smoothies: zucchini, cauliflower, celery, cucumber, and spinach. We always keep some garlic, onions, and shallots on hand for cooking – mostly for my husband, since these can be triggers for my IBS-C.
So here is the list based on store with notes:
5-6 Organic Bananas (as needed to freeze for smoothies)
Other in-season option (currently pomegranate seeds)
Organic brown mushrooms (1 package)
Organic cauliflower (2 heads; steam and freeze leftovers for smoothies if not used by end of week)
Multicolor carrots (1 bag; will keep for more than a week)
Beets (1 package precooked; will keep for several weeks so buy as needed)
Seasonal choice (thyme, rosemary, basil, etc. – switch it up!)
Fresh cilantro or parsley (these are powerful herbs so I try to include them weekly)
Sunflower GoMacro bars (3 per week)
Buy As Needed to Replenish
Sardines in olive oil
Sunflower Spread (not sunflower butter as the butter has sugar)
Kerrygold grassfed butter
Organic cauliflower rice (frozen)
Limes/lemons (for salad dressings, marinades, guac)
Natural Grocer & Butcher
1lb grassfed lamb
2 pastured chicken breasts
2 dozen pastured eggs (adjust as needed)
In-Season (late summer/early fall example: 1 yellow peach + 1 bag red grapes)
kale (2 bunches)
spinach (large clamshell; steam and freeze leftovers for smoothies)
mixed greens (small clamshell)
arugula (small clamshell)
Other Vegetables (rotate based on what is in season; this is a late summer/early fall example)
2 yellow and 2 orange bell peppers
1 bunch green onions
sweet potatoes – 3 white, 3 orange, 2 purple
3 avocados (varying ripeness so they are ready throughout the week)
2 heads broccoli
1 butternut squash
1/2 head red cabbage
1 Loaf gluten-free sourdough
1 small coconut yogurt
Buy As Needed to Replenish
Siete Tortillas (freeze until needed, and then thaw overnight)
And that’s it! I will do a post on my pantry staples soon since we pull from those daily as well!