Grocery List for a family of four

  • Chicken legs – 1.25 to 1.5 pieces per family member depending on size of drum sticks
  • Dried navy beans
  • Carrots
  • White onion (2)
  • Thyme sprig
  • Rosemary sprig
  • Sage sprig
  • Bacon (optional)
  • Garlic
  • Tomatoes (1 ½ pounds)
  • Canned tomato puree
  • Yellow onion (2)
  • Pablano pepper
  • Cilantro
  • Limes
  • Cumin seeds
  • Large red yams (2)
  • Can of black beans (1-2)
  • Whole wheat tortillas or wraps
  • Choice of greens (1 bunch – kale, chard, spinach, collards, etc.)
  • Macaroni and cheese
  • Salad greens
  • Grape tomatoes
  • Family’s favorite fish (purchase on Wednesday to eat on Thursday)
  • Lemons
  • Zucchini (1 ½ pounds)
  • Eggs
  • Panko bread crumbs
  • Parmesan cheese (grated)
  • Dill (optional for zucchini fries)
  • Tofu, extra firm – 14 oz package (1-2)
  • Quinoa – 2 cups
  • Lentils – 1 cup
  • Mushrooms – 8 oz
  • Vegetable broth – 1 quart
  • Swiss chard – 1 bunch

Super Foods to add to the list for breakfast

  • Greek yogurt
  • Berries
  • Oatmeal
  • Flax seeds
  • Eggs
  • Nuts

Check your pantry before you purchase

  • Sea Salt
  • Fresh Ground Pepper
  • Canola Oil
  • Olive Oil
  • Paprika
  • Sour Cream
  • Flour (all purpose, whole wheat, or gluten free)
  • Cornmeal
  • Dried Oregano
  • Sugar