🛒 Grocery List — High-Protein Week (Sept 28 – Oct 4)

Consolidated for all 14 recipes (7 breakfasts + 7 dinners). Quantities combined; produce and Check what you need, then print the list to bring to the store.

🥬 Produce

1 pint blueberries 4 bananas (ripe — 2 for muffins, rest for smoothie bowls) 4 lemons 8 large bell peppers (mixed colors — bake, tacos, scramble, chili, stuffed peppers) 6 onions (4 yellow + 2 for chili/stuffed peppers) 2 heads garlic (~10 cloves total) 8 green onions 1 lb baby potatoes 1 bag baby spinach (2 cups) 1 head broccoli (for salmon night) 1-inch piece fresh ginger 1 sourdough loaf (for the egg scramble)

🥩 Meat & Seafood

2 lb ground chicken 2 lb chicken breasts 1.5 lb ground turkey + 1.5 lb ground turkey (bolognese) = 3 lb total 12 oz turkey breakfast sausage 1 lb flank or sirloin steak 2 lb lean ground beef (93/7) + 2.5 lb (chili) = 4.5 lb total 2 lb salmon fillets (4–5 fillets)

🧀 Dairy & Eggs

2½ dozen eggs (~28) 1 large tub (32 oz) nonfat Greek yogurt 2 tubs (16 oz each) low-fat cottage cheese 1 pint milk of choice 1 pint light cream or half-and-half ½ cup shredded cheddar 1 cup shredded Mexican-style cheese ½ cup + extra grated Parmesan (one wedge covers it) 1 stick butter Dijon mustard (check fridge first — you need 3 tbsp) Salsa (one jar, for tacos)

❄️ Frozen

2 cups shelled edamame 1 bag frozen berries (backup for smoothie bowls if fresh fruit is short)

🫙 Pantry (buy only what you're out of)

Rolled oats (½ cup + 1½ cups for muffins) Oat flour (½ cup — or blend rolled oats) Vanilla protein powder (1 scoop) + chocolate protein powder (1 scoop) Chia seeds (1 tbsp) Maple syrup, honey Brown sugar Graham crackers Granola Peanut butter + almond butter Chocolate chips (optional, for muffins) Small corn tortillas (8) Breadcrumbs (½ cup) White or brown rice (~6 cups cooked across the week) Protein pasta, penne or rigatoni (12 oz) 1 can black beans 2 cans kidney beans 1 can diced tomatoes with green chiles (Ro-Tel) 3 cans crushed tomatoes 2 tbsp tomato paste (one small can or tube) 1 carton beef broth (need ~2 cups) Sun-dried tomatoes in oil (1 cup)

✅ Check your pantry first (assumed on hand — not listed above)

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