Basics of a Grocery List

Do you make a grocery list? We do! We are big fans of making a list and checking it twice. We have certain staples that we always keep in our pantry, and then a short list of meat and produce that we rotate week-to-week. Here’s how we start– we list items by meal: breakfast, lunch, dinner, snacks and drinks. We also simplify dinner prep by cooking/grilling meat for 2-3 nights at a time. For instance, we will bake 6 chicken breasts and then have them with broccoli and sweet potatoes night one, chopped on a salad for night two, and made into chicken salad in lettuce boats on nights three. Then mid-week, we’ll cook another protein, like ground beef, and then we’ll have meat sauce on spaghetti squash night one, and beef tacos night two.


Coffee and low-fat milk or sugar free creamer

Eggs, English Muffins, Margarine

Low-carb yogurt, berries

Smoothie ingredients: protein powder, frozen spinach, frozen berries, bananas, low-sugar almond milk


Low-carb wheat wraps, mustard, low-fat mayo, deli turkey, ham and cheese, small box mixed greens

Low-carb yogurts, slivered almonds or chopped walnuts


Two of either: 6 chicken breast, 6 pork loin filets, 4 frozen wild caught fish (we like salmon, halibut, tuna and cod), 2 pounds ground turkey or 2 pounds ground beef (we buy and cook enough protein for 2-3 nights at a time)

Salad ingredients for 2-3 nights: 1 small box baby spinach, 1 pack romaine hearts, 1 box cherry tomatoes, 1 large cucumber, 1 red onion, 2 avocados, shredded cheese or crumbles

Two of either: green beans, broccoli, asparagus, baby spinach

Sides: 1 pouch pre-cooked brown rice/quinoa mix, 1 large spaghetti squash and 1 jar low carb pasta sauce, 2 large sweet potatoes, andtaco shells and light sour cream, salsa, shredded cheese and lettuce


Cheese sticks

Baby carrots, red and orange pepper, cucumbers and hummus

Snack-sized packets of salted mixed nuts


La Croix or other flavored sparkling water

Diet ginger beer or soda

What’s on your weekly grocery list? Share it with us!


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