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On Sunday morning, catching up on your sleep or cozying up on the couch for a Netflix marathon appeals much more than trekking out to the supermarket. But one quick trip is less stressful and time-consuming than attempting to navigate the produce section and express lane multiple weeknights after work. And if you go with an organized grocery list and meal plan, you never have to stare into your fridge wondering, "What's for dinner?" or resort to take-out.

To see just how easy—and delicious and healthy—it can be, use the grocery list and meal plan below. No crazy ingredients or complicated recipes here! And if you make the recipes when you have time on Sunday, you can toss together the rest of the week's meals in minutes by combining staples you have on hand with leftovers.

Click to here to print out the ingredients lists, recipes, and meal plan.

Grocery List
1 bunch parsley
1 head broccoli
1 head cauliflower
2 (10-ounce) bags salad greens
1 sweet potato
1 avocado
1 lemon
1 head garlic
100% whole-wheat sandwich bread
Whole-wheat pitas
1 pack 6-inch whole-wheat tortillas
Natural almond butter
1 tin anchovies
1 jar black olives
Fennel seeds
Red pepper flakes
1 dozen eggs
1 wedge aged Parmesan cheese
Low-fat cheddar cheese
8 boneless, skinless chicken thighs (about 2 pounds)
1 pouch (4 ounces) smoked salmon

Pantry Items
Long-grain brown rice
Rolled oats
1 can (3 ounces) low-mercury tuna
1 can (15 ounces) no-salt added chickpeas
Low-sodium chicken broth
No-salt added tomato sauce
Dijon mustard
Extra-virgin olive oil
White wine vinegar
Cooking spray

Go to the next page for the prep recipes.

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