Smart examples of grocery list examples for meal planning that actually work

Real-life examples of grocery list examples for meal planning

Let’s skip the theory and start where your week actually starts: with the cart.

Below are real examples of grocery list examples for meal planning built around specific situations. You can copy these directly into your notes app or grocery app, then tweak based on your family’s tastes, allergies, and store deals.

Example of a simple beginner-friendly weekly grocery list

If you’re new to meal planning, keep it simple. Aim for a few repeat ingredients that can be reused across meals so you’re not juggling 20 different items.

Here’s an example of a beginner-friendly list for a week of easy dinners, basic breakfasts, and quick lunches for 2–3 people:

Produce
Bananas, apples, baby carrots, cherry tomatoes, baby spinach, 1 head of broccoli, 1 bag frozen mixed vegetables, 1 onion, 1 garlic bulb, 1 lemon

Protein
1 rotisserie chicken (or whole cooked chicken), 1 lb ground turkey, 1 dozen eggs, 1 can black beans, 1 can chickpeas, 1 tub Greek yogurt (plain)

Grains & starches
Whole wheat bread, 1 box whole wheat pasta, brown rice (instant or regular), tortillas

Dairy & dairy alternatives
Shredded cheddar, block mozzarella, milk or fortified plant milk

Pantry & sauces
Olive oil, pasta sauce, salsa, peanut butter, oats, canned tomatoes, low-sodium chicken broth

Snacks
Nuts or trail mix, hummus, popcorn kernels or light microwave popcorn

With this one list, examples include:

• Pasta with turkey meat sauce and a side of broccoli
• Chicken quesadillas with salsa and baby carrots
• Rice bowls with black beans, rotisserie chicken, spinach, and salsa
• Yogurt with fruit and oats for breakfast

This is one of the best examples for beginners because it hits multiple meals without being fussy.

Family-friendly examples of grocery list examples for meal planning

Feeding a family means you’re juggling picky eaters, busy schedules, and a budget. The trick is building a list that can flex: leftovers, mix-and-match ingredients, and quick backups.

Here’s a family-style example of a weekly list for 2 adults and 2 kids, assuming you’re cooking 5 dinners at home and using leftovers for some lunches.

Produce
Bag of apples, bunch of bananas, grapes, baby carrots, cucumber, bell peppers (3–4 mixed colors), bag of salad mix, 2 sweet potatoes, 3 russet potatoes, frozen peas, frozen corn

Protein
2 lb chicken breasts or thighs, 1.5 lb lean ground beef or turkey, 1 pack turkey or chicken sausage, 1 dozen eggs, 2 cans beans (black or pinto), 1 pack sliced deli turkey or ham

Grains & bread
Whole wheat sandwich bread, hamburger buns, 1 box macaroni or other short pasta, brown or white rice, whole wheat tortillas

Dairy
Shredded cheese (Mexican blend or cheddar), string cheese, milk, plain or vanilla yogurt, butter

Pantry & sauces
Tomato sauce, taco seasoning (or chili powder, cumin, paprika), ketchup, mustard, BBQ sauce, low-sodium broth, canned diced tomatoes, cereal with whole grains

Freezer backups
Frozen pizza or flatbread, frozen chicken nuggets, frozen mixed vegetables

With this list, examples include:

• Sheet-pan chicken sausage with potatoes, peppers, and onions
• Taco night: ground beef or turkey, tortillas, beans, cheese, lettuce, salsa
• Baked chicken, rice, and peas
• DIY “lunchables”: deli meat, cheese, crackers, baby carrots, fruit
• Mac and cheese with peas and sliced sausage

These examples of grocery list examples for meal planning for families are built around flexible proteins and kid-friendly sides so you’re not cooking separate meals for everyone.

Budget-friendly examples of grocery list examples for meal planning

Food prices have been climbing in 2024–2025, and most families are feeling it. The USDA’s monthly Food Plans show how costs have shifted across thrifty to liberal budgets, which you can check here: USDA Food Plans. The good news: a smart grocery list can still keep costs under control.

This budget-focused example of a list leans on:

• Store brands
• Beans and eggs
• Frozen vegetables
• Simple flavor boosters like onions, garlic, and spices

Produce (fresh and frozen)
Onions, garlic, bag of carrots, cabbage or bagged coleslaw mix, bananas, apples, 2–3 in-season fruits (check the weekly ad), 2 bags frozen vegetables (mixed, broccoli, or green beans)

Protein
Dry lentils or split peas, 2–3 cans beans, 1 dozen eggs, 1–2 whole chickens or large pack of chicken thighs, 1 jar peanut butter

Grains & starches
Rice (large bag), oats, pasta, potatoes, store-brand bread, tortillas

Dairy & alternatives
Store-brand milk or fortified plant milk, plain yogurt, block cheese (cheaper than pre-shredded)

Pantry & flavor
Canned tomatoes, tomato paste, basic spices (salt, pepper, chili powder, garlic powder, Italian seasoning), oil, vinegar, soy sauce or hot sauce

Examples include:

• Big pot of lentil or split pea soup with carrots, onions, and garlic
• Rice and beans with sautéed cabbage and onions
• Roast chicken with potatoes and frozen vegetables, plus leftover chicken for tacos or sandwiches
• Oatmeal with peanut butter and sliced bananas

When you’re looking for examples of grocery list examples for meal planning on a budget, lists like this show how repeating low-cost staples across meals saves money without making you feel deprived.

Healthy eating examples of grocery list examples for meal planning

If your goal is to eat healthier—more fiber, more plants, less ultra-processed stuff—the grocery list is where that starts. The Dietary Guidelines for Americans recommend focusing on fruits, vegetables, whole grains, lean proteins, and healthy fats. Let’s turn that into a practical list.

Here’s a healthy-focused example of a weekly list for 1–2 adults:

Produce
Leafy greens (spinach, kale, or mixed greens), cherry tomatoes, cucumbers, bell peppers, red onion, avocados, berries (fresh or frozen), apples, bananas, sweet potatoes, frozen mixed vegetables, frozen berries

Protein
Skinless chicken breasts or thighs, salmon or another fatty fish (fresh or frozen), tofu or tempeh, canned beans (black, kidney, chickpeas), Greek yogurt, eggs

Whole grains
Quinoa, brown rice, oats, whole wheat bread or sprouted bread, whole wheat pasta

Healthy fats
Olive oil or avocado oil, nuts (almonds, walnuts, peanuts), seeds (chia or flax if budget allows), natural peanut or almond butter

Pantry & flavor
Canned tomatoes, low-sodium broth, herbs and spices, balsamic vinegar, mustard, hummus

Examples include:

• Grain bowls with quinoa, roasted sweet potatoes, black beans, avocado, and salsa
• Sheet-pan salmon with broccoli and sweet potatoes
• Big salad with greens, beans, veggies, nuts, and vinaigrette
• Overnight oats with berries and peanut butter

These examples of grocery list examples for meal planning are built to make the healthy choice the easy choice—so you’re not relying on willpower at 7 p.m.

For more on building balanced meals, you can also look at the Harvard T.H. Chan School of Public Health’s Healthy Eating Plate: Harvard Healthy Eating Plate.

Meal prep and batch cooking grocery list examples

If you like cooking once and eating multiple times, meal prep is your best friend. The key is choosing ingredients that:

• Reheat well
• Work in multiple recipes
• Won’t get soggy or sad on day three

Here’s an example of a meal-prep-friendly list for 4–5 days of lunches and dinners:

Produce
Onions, garlic, carrots, celery, bell peppers, broccoli or green beans, sweet potatoes, salad greens, cherry tomatoes, lemons or limes

Protein
Large pack of chicken breasts or thighs, 1–2 lb lean ground turkey or beef, 2 cans beans, 1 tub Greek yogurt, 1 block firm tofu (if you like plant-based options)

Grains & starches
Brown rice, quinoa, whole wheat pasta, potatoes or sweet potatoes, tortillas

Dairy & extras
Shredded cheese, feta or goat cheese (optional), eggs

Pantry & sauces
Olive oil, soy sauce, hot sauce, canned tomatoes, salsa, curry paste or curry powder, broth, spices

With one Sunday prep session, examples include:

• Big batch of chili with beans and ground turkey
• Roasted sheet pans of chicken, broccoli, and sweet potatoes
• Cooked rice and quinoa stored in containers for quick bowls
• Hard-boiled eggs for snacks and salads

These are some of the best examples for busy weeks because the grocery list is built around big-batch cooking.

Examples of grocery list examples for meal planning for one or two people

Shopping for one or two can be tricky: you want variety, but you don’t want food waste. The trick is:

• Choosing ingredients that last a bit longer
• Using the freezer aggressively
• Planning overlapping meals

Here’s a small-household example of a weekly list:

Produce
Bag of salad mix or sturdy greens (like kale), cherry tomatoes, 1 cucumber, 1–2 bell peppers, 1 onion, 1 garlic bulb, 2–3 pieces of fruit you know you’ll actually eat, 1 bag frozen vegetables

Protein
6-pack of eggs, 1 pack chicken breasts (freeze a portion), 1 block tofu or tempeh, 2 cans beans, 1 tub Greek yogurt

Grains & bread
Half loaf of bread (or freeze half), small bag rice, 1 box pasta, tortillas

Dairy & extras
Small block cheese, milk or plant milk, hummus

Pantry
Olive oil, canned tomatoes, one or two favorite sauces (pasta sauce, teriyaki, or curry), spices

Examples include:

• Stir-fry with chicken, frozen vegetables, and rice
• Tofu or bean tacos with salad on the side
• Pasta with tomato sauce, a handful of greens, and cheese
• Breakfast-for-dinner: eggs, toast, and fruit

These examples of grocery list examples for meal planning show how a small, strategic list can stretch into multiple meals without half your fridge going slimy.

Trend-aware grocery list tips for 2024–2025

Meal planning has changed a lot in the last few years. A few trends are shaping how people write their lists now:

1. Online grocery ordering and pickup
Many people now build their lists directly in grocery apps. The upside: you can see your total as you go, swap in store brands, and avoid impulse buys. The downside: it’s easy to forget what you already have at home.

Tip: Before you start adding items, do a 3-minute pantry scan. Check what’s in your fridge, freezer, and cabinets, then build your list around using that food first.

2. Store brands and inflation-conscious shopping
Store brands have improved a lot, and they’re often cheaper than name brands. The FDA explains how to read food labels so you can compare ingredients and nutrition instead of just packaging.

Tip: On your list, mark where you’re fine with store brands: “store-brand beans,” “store-brand frozen veg,” “cheapest oats.” It’s a tiny habit that saves money over time.

3. More plant-forward meals
You don’t have to go fully vegetarian to benefit from plant-based eating. Swapping a couple of meat meals for beans, lentils, or tofu can help your budget and your health. The NIH has a helpful overview of plant-based diets here: NIH on plant-based diets.

Tip: When you write your list, aim for at least one bean-based meal and one veggie-heavy meal each week. Then add the exact ingredients for those dishes.

How to build your own list from these examples

Now that you’ve seen several examples of grocery list examples for meal planning, here’s a simple way to create your own version that fits your life:

Start with your meals, not the store.
Pick 4–6 dinners you’ll actually cook. Then think about breakfasts, lunches, and snacks. Write those meals down first.

Break each meal into ingredients.
For each meal, list every ingredient, even basics like oil or salt. Then check what you already have at home and cross those off.

Group by store section.
Rewrite your list by category: produce, protein, grains, dairy, pantry, freezer. This mirrors how most stores are laid out and saves time.

Add 2–3 “backup” meals.
These are super simple things like:

• Eggs + toast + frozen veggies
• Pasta + jarred sauce + frozen spinach
• Rice + canned beans + salsa

Add the ingredients for those backups to your list. They’ll rescue you on nights when your plan falls apart.

Once you’ve done this a few times, you’ll have your own set of best examples of grocery lists that you can reuse and tweak from week to week.

FAQ: examples of grocery list examples for meal planning

Q: Can you give an example of a one-day grocery list for meal planning?
Yes. For one person, a simple one-day example might include: 2 bananas, a small tub of yogurt, a handful of oats, 2 eggs, 1 avocado, 1 tomato, 2 tortillas, a small can of black beans, a small bag of salad mix, and a piece of chicken breast. From that, you can make yogurt with fruit and oats for breakfast, a bean and avocado wrap for lunch, and chicken with salad and eggs for dinner.

Q: What are the best examples of items to always keep on hand for meal planning?
Real examples include: rice or another grain, pasta, canned beans, canned tomatoes, frozen vegetables, eggs, onions, garlic, and at least one cooking oil. With those, you can almost always throw together a soup, stir-fry, or pasta dish without a last-minute store trip.

Q: How do I use these examples of grocery list examples for meal planning if I have dietary restrictions?
Use the structure, not the exact ingredients. For instance, if you’re gluten-free, swap pasta and bread for gluten-free versions or extra rice and potatoes. If you’re dairy-free, use plant-based milks and yogurts. The examples include patterns—protein + grain + vegetables + flavor—that you can adapt.

Q: Is it better to shop once a week or more often when using meal planning lists?
Many people find once-a-week shopping works well for budget and time. Some prefer a small midweek trip for fresh produce. Either way, the same approach applies: plan your meals, then build a list. You can split the list into a big weekly shop (pantry, frozen, most produce) and a small midweek top-up (leafy greens, fruit, fresh herbs).

Q: How can I make sure I actually stick to the list?
Go to the store with a full stomach, keep your list grouped by section, and give yourself a small “flex” budget for 1–2 fun items. When you know you’re allowed a treat, it’s easier to stay focused on what’s already on the list.

If you use these examples of grocery list examples for meal planning as starting points and keep tweaking based on what your household actually eats, you’ll find your own rhythm. Over time, your list stops being a chore and becomes a quiet little power tool for calmer evenings, less food waste, and a lot fewer “What’s for dinner?” arguments.