Home Recipes Meal Plan Articles About 🛒 🛒 Weekly Grocery List — High-Protein Week (Oct 12 – Oct 18)
Consolidated for all 14 recipes (7 breakfasts + 7 dinners). Quantities are combined and Check what you need, then print the list to bring to the store.
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🥫 Pantry (buy if you don't have)
Rolled oats (2 cups) Basmati rice (about 4 cups dry — tikka masala, shawarma bowls, carnitas bowls) Fettuccine, 12 oz (or protein pasta) Lasagna noodles, 8 oz 1 everything bagel (high-protein bagel if available) 10 large flour tortillas (high-fiber) 2 whole-wheat pitas 6 corn tortillas 1 can (15 oz) refried pinto beans 2 cans (15 oz) black beans 1 can (10 oz) red enchilada sauce 1 can (15 oz) tomato sauce + 1 can (28 oz) crushed tomatoes 4 cups chicken broth ½ cup light coconut milk 1 can sliced black olives / Kalamata olives (½ cup) 2 tbsp capers Salsa roja (1 cup) + salsa of choice (for bowls) Shawarma spice blend (2 tbsp) — or mix: cumin, paprika, coriander, turmeric, garlic powder, cinnamon Tikka masala spice or curry powder (2 tbsp) 1 tbsp oregano, 1 tsp chili powder, 1 tsp cumin, 1 tsp Italian seasoning, chili flakes, garlic powder Olive oil, cooking oil/spray, salt, black pepper, soy sauce Maple syrup, vanilla extract, baking powder, cinnamon 1 ripe banana ✅ Check your pantry (don't rebuy)