Shopping List
Weekly shopping list and pantry staples for the meal prep system
Weekly Shopping
Meat Counter
- •5 lbs chicken breast
- •3 lbs turkey breast
- •2 lbs white fish
- •1 lb ground turkey
Dairy
- •Greek yogurt (32 oz)
- •Cottage cheese (16 oz)
- •Egg whites (32 oz)
- •Protein drinks
Produce
- •Bananas
- •Mixed berries
- •Lemons
- •Fresh herbs
Frozen
- •Broccoli & cauliflower (5 lbs)
- •Mixed vegetables (3 lbs)
- •Mixed berries (2 lbs)
Bulk
- •Rice (5 lbs)
- •Quinoa (2 lbs)
- •Sweet potatoes (3 lbs)
- •Oats (2 lbs)
Pantry Staples
Oils & Vinegars
- •Olive oil (16 oz)
- •MCT oil (8 oz)
- •Coconut oil (8 oz)
- •Rice vinegar (16 oz)
Seasonings
- •MSG (4 oz)
- •Garlic powder
- •Black pepper
- •Kosher salt
- •Red pepper flakes
Sauces
- •Soy sauce (16 oz)
- •Hot sauce
- •Fish sauce
- •Oyster sauce
Dry Goods
- •Protein powder
- •Creatine
- •Rice cakes
- •Chia seeds
Shopping Tips
Buying Strategy
- •Buy meat in bulk when on sale
- •Check frozen section for deals
- •Compare unit prices
- •Buy seasonal produce
Storage Tips
- •Portion meat before freezing
- •Use airtight containers
- •Label everything with dates
- •Rotate stock regularly