Fit
A good grocery list saves you money, time and the classic Wednesday-night question of what is for dinner. This is the master list we pull from each week. You will not need everything every time; pick one or two items from each section based on the recipes you plan to cook.
Meat and seafood counter
- Boneless, skinless chicken thighs or breasts
- 93% lean ground turkey or lean ground beef
- Pork tenderloin
- Salmon fillets or frozen individually wrapped fillets
- Frozen raw shrimp, peeled and deveined
Budget tip: buy family packs of chicken and portion them into freezer bags at home. Frozen shrimp and fish are often cheaper than fresh and just as good for weeknight cooking.
Dairy and eggs
- A dozen or two of eggs
- Plain Greek yogurt (large tubs are more economical)
- Cottage cheese
- A block of Parmesan and some feta or mozzarella
- Milk or unsweetened soy milk
Plant proteins
- Extra-firm tofu
- Frozen shelled edamame
- Canned chickpeas, black beans and white beans
- Dried lentils
Produce
- Sturdy vegetables that last: broccoli, cabbage, carrots, bell peppers, onions
- Quick-cooking greens: baby spinach, kale
- Fresh flavor: garlic, ginger, lemons, limes, cilantro, green onions
- Fruit for snacks and breakfast: bananas, apples, berries (frozen berries are a good value)
Grains and carbs
- Rice (jasmine, basmati or brown)
- Quinoa
- Rolled oats
- Whole-wheat tortillas and pitas
- Pasta or noodles
Pantry and sauces
- Low-sodium soy sauce, rice vinegar, toasted sesame oil
- Dijon mustard, honey or maple syrup
- Canned tomatoes and low-sodium broth
- Spices: chili powder, cumin, smoked paprika, garlic powder, Italian seasoning, garam masala
- Nut butter, chia seeds, nuts and seeds for toppings
Containers and tools
Not food, but worth listing: a set of matching, microwave-safe containers with tight lids, a few small sauce cups, zip-top freezer bags, parchment paper, two rimmed sheet pans and an instant-read thermometer.
How to use this list
Plan three dinners and two lunches, then shop for those first. Use the leftover staples to fill gaps. Our 90-minute game plan shows how to turn a single grocery run into a full week of meals.
Updated October 19, 2026. This guide shares general cooking and food-handling information. It is not medical, nutrition or food-safety certification advice.