Tag Archives: grocery list

20-day diet prep plan: Day 4 — Make a grocery list

I just bought groceries - then ordered in because I didn't feel like cooking.

I just bought groceries - then ordered in because I didn't feel like cooking.

Make a grocery list, based on the meal plan you made two days ago. Here are some other lists to help:

You can do the shopping today or tomorrow — as you wish! You will be doing some food prep tomorrow, so keep that in mind.

grocery list for easy healthy meals

The handy grocery list template shown in the image above is available as a printout at designsponge.

20-day diet prep plan: Day 14-B – The grocery list

grocery list for quick easy meals

Two weeks to New Year’s!

Okay, Saturday and Sunday, you’re going to be doing some more experimenting in the kitchen, to help you prepare for the new, healthy way you’re going to be eating starting January 1!

I’m going to walk you through a couple meal templates (the soup method and the hash method) that will open up new possibilities for you, for healthy meals that are easy to throw together in a matter of minutes. So today, tonight, or early tomorrow, you’ll need to go grocery shopping.

grocery list for easy healthy meals

The grocery list

  • 3 medium white or yellow onions
  • 1 large or 2 medium sweet potatoes
  • 1 large bell pepper – red, yellow, or orange
  • 1 large or 2 smallish zucchini
  • 5 oz. (or more) pre-washed baby spinach (or pre-washed and chopped kale, if you like kale)
  • 1 or 2 32-oz. cartons of good quality chicken stock. Don’t buy the cheapest option: read the labels, and buy the one with the most protein.
  • salsa of your choice, preferably sugar- and corn-syrup-free
  • spaghetti sauce of your choice, preferably sugar- and corn-syrup-free (or homemade marinara, if you have it on hand)
  • eggs
  • taco seasoning mix (or make your own)
  • Italian seasoning mix (or make your own)
  • olive oil or coconut oil
  • already-cooked meats of your choice (see below)

for the grocery list; wholly guacamole minis

 

optional:

  • Wholly Guacamole minis
  • any other vegetables you especially like, that come frozen: green beans, carrots, etc.
  • spiralizer, if you want to make zucchini noodles. I like this one, which you can also get at Bed, Bath & Beyond, but there are other brands.

Meats

Get two or three of these meats that you’d like to experiment with:

  • Already-cooked chicken. Make your own, or pick up a couple roasted chicken breasts or several thighs from your grocery store deli.
  • Diced ham; buy one thick slice and dice it yourself if you can’t find already diced.
  • Sausage, whatever flavor(s) you like. They can be pork, turkey, or chicken. Bulk sausage cooked and crumbled; link sausage cooked and diced.
  • Cooked, seasoned hamburger
  • Pulled pork, if that’s something you normally make and have in the freezer
  • Bacon; cook up a pound in the oven. Then chop into about 1/2″ pieces. No need to break out a ruler!

If you want, go ahead and cook/prep all your meats.

how to chop an onion

You can also dice up the onion and put it in an airtight container in the fridge. (If you want to save that for later, that’s fine, too.) If you’re not already adept at dicing an onion, here’s a how-to from SimplyRecipes. Dicing onions would be a good thing to practice and get comfortable with, because this is the first step to just about every savory dish.

Tomorrow, we start cookin’!

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grocery list for quick easy meals

The grocery list shown in the image above is available as a printout at designsponge.