Weekly Menu & Grocery List

12 Mar

In an effort to help you plan your meals better, I am including a sample menu that you could use for the week, as well as a corresponding grocery list and a list of things that you should have in your pantry that you will need. Please TRY to cut out any processed foods from your diets and buy fresh ingredients from your local grocers, farms and butchers. As I have written before, I live in the stix and have found local vendors…if I can do it, SO CAN YOU! Good luck and let me know how things turn out!

Grocery List (based on 2 people)

CAVEAT…yes, I know this is a long list and I know it’s expensive BUT…try to keep a tally of what you spend in a given week when you are ordering in or going to lunch with co-workers or even if you are making multiple runs to the grocery store versus the one BIG trip. You will probably see that it evens out, in fact, you may even see a savings with the one trip. In the end, your body, your health and your family’s health should be top priority. You can certainly modify here to cut costs and I’m happy to hear your feedback.

  • 1 cantaloupe
  • 1 large head of romaine lettuce
  • 5 oz. package of arugula
  • 16 – 20 oz. baby spinach OR 8 oz. spinach/8-10 oz. kale (for mushroom soup)
  • 4 yellow onions
  • 4 apples
  • 4 Portobello mushrooms
  • 1 8 oz. package of sliced baby bella mushrooms
  • 6 large organic white mushrooms
  • 1 bunch green onions (scallions)
  • 1 bunch of fresh thyme
  • 1 bunch of fresh basil
  • 2 stalks of celery (optional as this may not be in season)
  • 1 bunch bok choy
  • 6 carrots
  • 1 bunch of asparagus
  • 4 baking potatoes
  • 2 lemons
  • 2 cucumbers
  • 1 package of strawberries
  • 2 heads of garlic
  • Organic quick oats
  • Shelled walnuts
  • Organic granola
  • 1 can organic black beans
  • 1 can organic cannellini beans
  • 1 box or bag of whole wheat pasta
  • 1 28 oz. can of diced tomatoes
  • 6 cups low-sodium vegetable stock
  • Organic whole wheat English muffins
  • 1 wheat bread boule (for soup dipping)
  • 1 loaf of 100% whole wheat bread
  • 1 package of whole wheat pizza dough or dough mix
  • Organic hummus (whichever flavor you prefer)
  • Cottage cheese – 4 pack or container w/ enough for 4 servings
  • Feta, bleu or goat cheese crumbles
  • 8 oz. mozzarella cheese
  • 4 oz. fontina cheese
  • 4 organic cheese sticks
  • Organic Greek-style yogurt (2 4-packs of Oikos recommended)
  • Eggs (18)
  • Almond milk – unsweetened
  • 2 all natural boneless/skinless chicken breasts
  • 8-10 large shrimp (USA only) – uncooked/preferably deveined
  • 2 pieces (approx. 4 oz. each) of lean meat (i.e. filet)
  • Edamame (frozen) – 1 bag
  • 1 bottle of cabernet sauvignon

Recommended to Have in Your Pantry/Fridge

  • Extra Virgin Olive Oil
  • Organic cooking spray
  • Unbleached all-purpose flour
  • Maple syrup
  • Crushed red pepper flakes
  • Kosher salt
  • Organic whole wheat flour
  • Almond Butter – all natural and/or organic
  • Organic fruit preserves
  • Worcestershire sauce
  • Low sodium soy sauce
  • Balsamic vinegar
  • Champagne vinegar
  • Rice vinegar
  • Dijon mustard
  • Tomato paste
  • Low sodium chicken or vegetable stock
  • Brown rice
  • Pearl barley
  • Organic unsalted butter
  • Parmesan cheese
  • Frozen blueberries

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