Printable Shopping List Template - Free Download
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Note: Some items used in both weeks 1 and 2; amount shown is for week 1 ONLY; totally amount of non-perishables for
both weeks may be purchased together.
Sample Menus—Week 1 Grocery List
Amounts for a Family of 4 used in Week 1 menu, listed as shown in menu and in common purchase units.
Fresh/Refrigerated Foods:
Fruits/Vegetables
□ Banana, 20 bananas (about 4 bunches)
□ Apple, 8 medium
□ Orange, 12 large
□ Lemon, 2 medium
□ Grapes, 1.5 lbs
□ Celery, 1 bunch
□ Carrots, 1.5 lbs (about 5 cups)
□ Cucumbers, 2 medium
□ Tomatoes, 4 medium
□ Green pepper, 1 medium
□ Red pepper, 1 medium
□ White potatoes, 8 lbs
□ Garlic, fresh, 2 cloves
□ Onion, 3 medium
□ Green cabbage, 2 lbs
□ Romaine lettuce, 2 lbs
Protein Foods
□ Chicken, 4 lbs, chicken parts (thighs, legs, etc.)
□ Chicken, 1 lb raw, boneless (to make 2 cups
cooked)
□ Lean (92% lean 8% fat) ground beef, 1 lb
□ Beef round steak, 0.75 lbs
□ Turkey sausage, reduced fat, 8 links (5.25 oz)
□ Fish fillets, 2 lbs
□ Tofu, firm, 20 oz
□ Pork chop, lean, bone-in, 20 oz
□ Egg, large, 3 dozen
□ Hummus, 8.5 oz
Dairy Foods
□ Lowfat milk (1%), 5 gal
□ Plain yogurt, nonfat, ¾ cup (6 oz)
□ Vanilla yogurt, lowfat, 6 cups (48 oz)
□ Cheddar cheese, shredded, 2 ¼ cups (9 oz)
Breads
□ 8" Tortilla, whole wheat, 8 (14.5 oz)
□ Roll, white, 8 (12.5 oz)
□ Whole wheat bread, sliced, 44 slices (about 2
long loaves)
□ English muffins, 4
Other
□ Margarine, tub, 9.5 oz
Frozen Foods:
Fruits/Vegetables
□ 100% Apple juice concentrate, 24 oz
□ 100% Orange juice concentrate, 12 oz
□ Corn, 2 cups (10 oz)
□ Peas, 4 cups (19 oz)
□ Broccoli, 4 cups (22 oz)
□ Green beans, 8 cups (35 oz)
□ Mixed vegetables, 4 cups frozen (19.5 oz)
Pantry and Canned Foods:
Fruit/Vegetables
□ Raisins, 1.25 cups (7.25 oz)
□ Pears, in 100% juice, 2 cups (29 oz)
□ Tomato sauce, low-sodium, 15 oz
□ Tomatoes, low-sodium, diced, 43.5 oz
□ Corn w/sweet peppers, 11 oz
□ Green chiles, 7 oz
□ Salsa, 1¼ cups (11 oz)
Protein Foods
□ Lentils, dry, 16 oz
□ Tuna fish, canned in water, 24 oz
□ Almonds, ¼ cup chopped (1 oz)
□ Walnuts, 6 Tbsp (1.5 oz)
Grains, Pasta, Cereal, Crackers
□ Brown rice, dry, 4 cups (27 oz)
□ Spaghetti, dry, 5 oz
□ Couscous, dry, 1 cup (6 oz)
□ Oats, rolled, 6 cups (17 oz)
□ Toasted oat cereal, 5 cups (5 oz)
□ Whole grain crackers, 24 (4 oz)
□ Pretzels, 2 cups (3 oz)
Other
□ Chocolate chips, ½ cup (3 oz)
□ Pudding mix, vanilla, 3.4 oz
□ Parmesan cheese, shredded, 1 cup (3.
