Grocery List — High-Protein Week (Oct 5 – Oct 11)

Produce

8 medium sweet potatoes 1 lb asparagus 1 lb baby potatoes 1 lb fresh green beans 1 container (5 oz) baby spinach ½ pint cherry tomatoes 4 bell peppers (mix of red + green) 1 large yellow onion + 1 red onion 2 stalks celery 1 head fresh garlic 1 small piece fresh ginger (~1 tbsp grated) 3 lemons + 2 limes 1–2 avocados 1 bag frozen mixed berries 1 bag frozen peas & carrots Sliced scallions / green onions (1 bunch + 3 loose stalks)

Meat & Seafood

Boneless, skinless chicken thighs — 2 lb Chicken breast — 3 lb Flank steak — 1½ lb Pork tenderloins — 2 (~2 lb total) Large shrimp, peeled — 1½ lb Salmon fillets (5–6 oz each) — 4 Turkey breakfast sausage — 12 oz Deli ham, diced — 6 oz

Dairy & Eggs

Large eggs — 3 dozen Liquid egg whites — 1 carton (2 cups) Low-fat cottage cheese — 1 large tub (24 oz) Nonfat Greek yogurt — 1 large tub (32 oz) Shredded cheddar — 1 cup (1 bag) Crumbled feta — 1 small container Shredded mozzarella — ½ cup (buy an 8 oz bag) Blue cheese crumbles — 1 small pack Cream cheese — 1 block (2 tbsp needed) Milk of choice — 1 quart

Frozen

(See Produce — frozen berries and peas & carrots)

Pantry (buy only what you don't have)

Rolled oats — 1 cup Vanilla protein powder — 1 scoop Chocolate protein powder — 1 scoop Chia seeds — 3 tbsp Unsweetened cocoa powder — 1 tbsp High-protein granola — ⅓ cup Hemp seeds — 1 tbsp Sliced almonds — 1 tbsp Crushed peanuts — small bag (topping) Almond butter — 1 tbsp Jasmine or white rice — ~2 lb dry (about 4½ cups dry makes ~13 cups cooked) Honey — ~¾ cup Maple syrup — 3 tbsp Low-sodium soy sauce — ~1 cup Buffalo sauce — ⅓ cup Salsa — 1 jar (fajita bowls) Fajita seasoning — 2 tbsp Dijon mustard — 1 tbsp Sesame oil — 1 tbsp Apple cider vinegar — 1 tbsp Cornstarch — 2 tbsp + 2 tsp Dried rosemary — 1 tsp Dried thyme — 1 tsp Dried oregano — ~1 tsp Italian herb seasoning — 2 tsp Ground cinnamon — 1 tbsp + Baking powder — 1 tsp Vanilla extract — 1 tsp Garlic powder — ~2 tsp Cooking spray Olive oil

🛒 Grocery List — High-Protein Week (Oct 5 – Oct 11)

Produce

Meat & Seafood

Dairy & Eggs

Frozen

Pantry (buy only what you don't have)

Check your pantry

Weekend prep plan (Sat/Sun)