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Grocery list for meal prep
Everything you need to batch-cook a full week of meals in one Sunday session.
This list is built for one structured prep session — typically Sunday — that sets you up with proteins, grains, and roasted vegetables ready to assemble into different meals throughout the week. Rather than cooking full dishes, you prep versatile components that mix and match into bowls, wraps, salads, and quick stir-fries. The system works best when you treat cooking as an investment in your weekday sanity.
Grocery list for meal prep
From chompshopper.com/shopping-lists/meal-prep
Meal prep pantry staples
These items form the backbone of most meal prep sessions. Keep them stocked and your prep becomes faster and cheaper each week.
- Olive oil
- Brown rice (5 lb bag)
- Quinoa
- Dried pasta
- Canned black beans
- Canned chickpeas
- Low-sodium chicken broth
- Low-sodium soy sauce or tamari
- Garlic (fresh bulbs)
- Onions
- Cumin, paprika, garlic powder, oregano
- Red pepper flakes
- Salt and black pepper
- Apple cider vinegar
Weekly meal prep grocery list
Scaled for 1–2 people for 5 full days (Mon–Fri). These components prep in roughly 2–3 hours and yield breakfasts, lunches, and dinners.
Produce
- Bell peppers6 (2 red, 2 yellow, 2 green)
- Broccoli2 heads
- Sweet potatoes3 lbs
- Baby spinach10 oz large bag
- Cherry tomatoes2 pints
- Zucchini3 medium
- Onions3 large
- Garlic2 bulbs
- Lemons4 (for finishing dishes)
- Firm tofu14 oz block (optional plant-based addition)
Meat & Seafood
- Chicken breast4 lbs (batch bake or slow cook)
- Ground turkey or lean ground beef2 lbs
Dairy & Eggs
- Eggs18-count carton (hard boil 6, use rest for breakfast)
- Plain Greek yogurt32 oz (breakfast bowls and snacks)
- Shredded cheese8 oz (topping for bowls and wraps)
- Milk1 qt
Condiments
- Salsa1 jar (for rice bowls)
- Hot sauce1 bottle
Pantry & Spices
- Brown ricefrom pantry or buy 5 lb bag
- Quinoa1 lb
- Rolled oats42 oz container (for overnight oats or breakfasts)
- Tahini1 jar (for grain bowls and dressings)
Bakery
- Whole grain tortillas or wraps1 pack (8-count)
Canned & Jarred
- Canned chickpeas4 cans
- Canned black beans4 cans
- Canned diced tomatoes3 cans
- Pasta sauce2 jars
⏱Prep timeline: Proteins in the oven (45 min) → Start grains on stovetop (30 min) → Chop and roast vegetables (25 min) → Hard boil eggs and prep overnight oats (10 min). Run tasks in parallel for a 2–2.5 hour total prep time.
Tips for Meal Prep Shopping & Cooking
Cook proteins first — they take the longest
Season and bake 4 lbs of chicken breast at 400°F while you chop vegetables and start grains on the stove. By the time the chicken is done, your other components are halfway there.
Use a sheet pan for roasting vegetables
Spread diced sweet potatoes, broccoli, bell peppers, and zucchini across two sheet pans. Roast at 425°F for 20–25 minutes. One tray = 4–5 servings of vegetables with minimal cleanup.
Cook grains in your largest pot
Cooking 4 cups of dry rice or 2 cups of quinoa takes the same time as 1 cup. Use your biggest pot and make as much as your fridge can hold — grains keep for 5 days.
Label containers with contents and date
Use painter's tape and a marker, or buy a pack of reusable labels. Knowing what's in each container prevents mystery-food waste and helps you rotate stock properly.
Build mix-and-match components, not complete meals
Prep proteins, grains, and vegetables separately. Each week day you can assemble different combinations — Monday is a rice bowl, Tuesday is a wrap, Wednesday is pasta — without eating the same meal 5 times.
Invest in stackable glass containers
Glass containers are worth the upfront cost. They're microwave-safe, don't absorb smells, show you what's inside without opening, and last for years. Start with 10–12 containers in 2–3 sizes.
Generate your own custom list
We'll fill in this week's list in our free shopping list generator. Remove anything you already have, add any recipe URL, and get one list sorted by store section. Or use the Meal Planner to build a full week and generate a list automatically.
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