Grocery list for a family of four

This one-week grocery list assumes two adults and two children, with most breakfasts, dinners, and weekend lunches eaten at home. Quantities can be increased for teenagers, large appetites, packed lunches, or frequent guests.

Produce

• 8 bananas
• 6 apples
• 1 container berries or 1 bag frozen berries
• 4 oranges or mandarins
• 1 large bag grapes
• 2 avocados
• 1 large container mixed greens
• 2 heads broccoli
• 1 bag carrots
• 3 bell peppers
• 2 cucumbers
• 5–6 tomatoes
• 1 bag spinach
• 1 bunch celery
• 1 large bag potatoes
• 3 sweet potatoes
• 3 yellow onions
• 1 bulb garlic
• 2 lemons or limes
• 1 package mushrooms
• 1 seasonal vegetable, such as zucchini, green beans, or corn

Protein

• 2 pounds chicken breasts or thighs
• 1½ pounds ground beef, turkey, or plant-based ground
• 1 pound fish fillets or an additional chicken meal
• 1 dozen eggs
• 2 cans tuna
• 2 cans black beans
• 1 can chickpeas
• 1 jar peanut butter or other nut/seed butter

Dairy and Refrigerated Items

• 1–2 gallons milk or preferred alternative
• 1 large container plain or flavored yogurt
• 1 package sliced cheese
• 1 package shredded cheese
• 1 small block or container of cheese for snacks
• 1 package butter
• Optional: hummus, sour cream, or cream cheese

Bread, Grains, and Pasta

• 2 loaves whole-grain bread
• 1 package tortillas
• 1 box pasta
• 1 jar pasta sauce
• 1 bag rice
• 1 container oats
• 1 box family-favorite cereal
• 1 package hamburger buns
• Optional: quinoa, couscous, or another quick-cooking grain

Pantry and Canned Foods

• 1 can diced tomatoes
• 1 can tomato sauce or paste
• 1 carton chicken or vegetable broth
• Olive or cooking oil
• Flour and sugar, if needed
• Salt and pepper
• Taco seasoning
• Italian seasoning
• Garlic powder
• Mayonnaise
• Mustard
• Ketchup
• Salsa
• Honey or maple syrup

Snacks

• Crackers
• Popcorn
• Granola or cereal bars
• Pretzels
• Applesauce cups or pouches
• Dried fruit
• Nuts or seeds, if appropriate for the household
• One family treat, such as cookies or ice cream

Frozen Foods

• 2 bags frozen vegetables
• 1 bag frozen fruit
• 1 frozen pizza or another easy backup dinner
• Optional: frozen waffles, chicken strips, or veggie burgers

Simple Meal Plan Using the List

1. Pasta night: Pasta with tomato sauce, ground meat or chickpeas, spinach, and salad.
2. Taco night: Ground meat or black beans, tortillas, shredded cheese, salsa, avocado, tomatoes, and peppers.
3. Chicken dinner: Roasted chicken, potatoes, carrots, and broccoli.
4. Fish dinner: Fish, rice, and frozen or seasonal vegetables.
5. Soup or grain bowls: Broth, chickpeas, leftover vegetables, rice, and spinach.
6. Burger night: Burgers or veggie burgers with buns, sweet-potato wedges, and cucumber salad.
7. Easy night: Frozen pizza with salad, or leftovers.

Breakfasts can rotate among oatmeal with fruit, eggs and toast, cereal, yogurt with berries, and peanut-butter toast. Lunches can use leftovers, tuna sandwiches, grilled cheese, hummus wraps, or snack plates with fruit and vegetables.

Before shopping, check supplies such as oil, spices, condiments, rice, and oats. Planning one leftover night and choosing produce that works in several meals helps control cost and reduce food waste.