FREE 8+ Printable Grocery List Samples in MS Word | PDF

Grocery shopping can be an excellent way of de-stressing from the real world. Taking charge of grocery shopping can be exciting, and a great way of being organized at grocery shopping can be by bringing along a grocery list. A grocery list is basically the list of items that you are going to purchase from the grocery.

Manually writing down the items one by one can be time-consuming, so having a prepared list can be the best way to take note of what you need to buy. Our Sample Lists will give you an idea on how you can manage the task of shopping for your groceries.

Printable Sample Blank Grocery List

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Printable Healthy Grocery List in PDF

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Printable Master Grocery List Example

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Printable Thanksgiving Grocery List

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Printable Blank Meal Planner and Grocery List

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Being organized helps make our lives easier. Organization also applies when it comes to shopping. With these neatly designed grocery list templates, it will not be a hassle trying to remember the important items that you need in your household. These are especially designed to make shopping for goods more relaxed instead of having it the other way around.

Why Do We Need Grocery Lists?

Anyone can benefit from using the Sample Grocery Lists featured here. With busy schedules, it will be hard to remember all the items needed in the household. So here are two of the main reasons why sticking to the good-old grocery list is still reliable:

  • Going to the store when you already know what you need means that having a grocery list saves you time because there is less wandering in the aisles.
  • It can refrain you from picking up items that are not noted in your list, which saves you money.

With these pre-formatted grocery lists ready for printing, you will never want to go back to the grocery store unequipped and not bringing your list.

Printable Spring Grocery List

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Printable Grocery List Example

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Printable Ultimate Grocery List

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Printable Grocery Shopping List

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What to Include in Your Grocery List

The main goal of making a grocery list is to ensure that you are sticking to your budget and to avoid putting items in your cart that are not necessary. Here are a few tips on what you should put in your list:

  • Choose healthier options such as brown rice over white rice.
  • Opt out of buying instant goods such as noodles and canned goods.
  • Look for sugar-free and low-sodium varieties of your favorite sauces and condiments.
  • If you are going for cereal, choose high fiber to give you healthier digestion.


Grocery lists make the shopping task really easy and convenient. Printing ahead and sticking the printouts on the kitchen ref could make it easier for you to monitor what item you are running low on. Although making a list before going to the store might seem too much and just a little bit hectic, it can be beneficial, when you think about it. You can avoid the occurrences of having to go back to the store because you forgot something or overshopping.

These Printable Shopping Lists will help to guide you save time and stick to your budget on your next trip to the grocery store. These are designed to make shopping enjoyable and a task that you will look forward to.

Going to the grocery store to shop can be a tedious task. This is especially true if you don’t prepare beforehand. You might also end up spending too much on unnecessary items. Fortunately, you can easily avoid this by making and using a grocery list template. Such a template would allow you to purchase only what you need while you’re out shopping.

You can also use a printable grocery list to help facilitate your grocery shopping.

With it, you won’t forget any important items you need for your home. Such a list may seem very simple but it could actually save you a lot of time and money. Using a shopping list template may also help you become more organized.

Before you go out to shop for groceries, you can plan what to buy. Take an inventory of the items you already have. Do this so you know which items you need to buy. Write these items down on your shopping list and bring the list with you when you go to the supermarket.

It’s quite easy to make your own printable shopping list. You can create one in Microsoft Word or a similar program. Either that or you can download our template here. Then all you need to do is print out the template and start using it.

Grocery List Templates

Exclusive6.15 MB Grocery List Template 1 Exclusive3.37 MB Grocery List Template 2 Exclusive3.50 MB Grocery List Template 3 Exclusive 35.35 MB Grocery List Template 4 Exclusive 9.58 MB Grocery List Template 5 Exclusive 4.84 MB Grocery List Template 6 Exclusive 29.07 MB Grocery List Template 7 Exclusive 7.47 MB Grocery List Template 8 Exclusive 6.54 MB Grocery List Template 9 Exclusive 17.57 MB Grocery List Template 10

The benefits of using a grocery list while shopping

By now you might start thinking about making your own grocery list template. You can use it each time you go to the supermarket to do some shopping. Nowadays we are so busy with different things in our lives.

So, small tasks like grocery shopping can become tedious, confusing, and expensive. This is why you should start using a grocery list. When you bring this list with you, you can be more organized while shopping.

Here are some of the benefits of using a list while shopping for groceries:

  • Using it can save you a lot of money

Bringing a list to the grocery store will help you focus on what you need to buy. The likelihood of purchasing unnecessary items will reduce significantly. In order to avoid temptation, you can just go to the aisles which contain the items you need.

When you check your stocks before going to the supermarket, this will also save you a lot of money. You’ll only buy what you don’t have. So, aside from money, you’ll also prevent food waste.

  • Using it can save you a lot of time

When you bring a list while shopping, you don’t have waste time wandering around the store. You’ll know what to look for so you don’t have to make decisions while you’re shopping.

Using a list is also a great way to keep organized while shopping. This is especially beneficial if you have other chores to do for the day.

  • Using it can help you plan meals more effectively

Meal planning is an important part of staying healthy. Using a list for shopping is part of meal planning. While you’re planning your meals, you can check your stocks and make your list too.

When you want to cook new recipes, you can list down all the new ingredients in your template.

  • Using it can help you make healthier food choices

When you list down food items on your shopping list, you can choose healthier options. Stick to your list so you won’t end up buying unhealthy foods because of last-minute decisions.

Using such a list can also help you keep track of what you’re eating. On your shopping list template, list down healthy food options. The next time you plan the items to buy, refer to your previous list.

Do this so you can vary your food choices from week to week so you don’t get bored with what you’re eating.

  • Using it can help make grocery shopping more relaxing

With a grocery list, you won’t feel stressed. You don’t have to figure out what you need. You can just relax while confidently shopping for all the items you’ve listed down.

Making traditional grocery lists is very beneficial. It will allow you to do your grocery shopping in a very organized manner. You’ll also save a lot of time and money, resources which are extremely important.

Shopping List Templates

Exclusive 9.66 MB Grocery List Template 11 Exclusive 9.66 MB Grocery List Template 12 Exclusive 34.94 MB Grocery List Template 13 Exclusive 2.65 MB Grocery List Template 14 Exclusive 6.68 MB Grocery List Template 15 81.16 KB grocery list template 12 304.11 KB grocery list template 14 93.78 KB grocery list template 15 190.42 KB grocery list template 16 1.13 MB grocery list template 17 42.00 KB grocery list template 18 251.50 KB grocery list template 20 504.38 KB grocery list template 21 46.48 KB grocery list template 04 927.50 KB grocery list template 05 86.42 KB grocery list template 07 48.19 KB grocery list template 08 50.00 KB grocery list template 09 138.68 KB grocery list template 10

Some types of grocery list templates

If you choose to use a printable grocery list, you won’t forget relevant items you’re supposed to get. It can help you acquire everything you need so you don’t have to go back for a single item.

There are different types of shopping list template you can use for grocery shopping. You can download the template here or make one using your computer. Here are some common types of templates you can use:

Blank grocery list template

Unless you want to type all the items on your list, you can use a blank template. You can use one with columns where you can write down your items according to your meal plan.

Such a template is very useful if you purchase a lot of items regularly.

If you usually shop for yourself only or for fewer people, then you can use a simpler blank template. A neat and basic template which you can use to write down all the items you need clearly.

With a blank template, you can also write down the prices of the items you bought. This can be very useful if you also want to keep track of how much you spend each time you shop.

Colorful grocery list template

You can also use a colorful template if you want to make your grocery shopping more fun. You can choose one which contains all your favorite colors. This can help inspire you while you’re shopping.

You can also use a colorful template if you want to categorize the items in your list. If you’re familiar with your grocery store, you can color code the items according to the aisles.

Downloadable grocery list template

If you don’t want to create your own template, you can choose a downloadable one. You can download the template here, print it out, and start using it. This is very convenient for you as you just need to write down the items each time you’re going to go to the supermarket.

These are some of the most common types of templates you can use. Create your templates according to your needs. Make a list each time you need to go shopping. If you want to save paper, use the back part of the paper too.

Print the template on both sides of the paper and use both templates. Shopping for groceries doesn’t have to be a boring or tedious task. If you keep yourself organized, you can reap all the benefits of using shopping lists.

Printable Grocery List

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Making an effective grocery list template

Going grocery shopping and using a grocery list is very useful. You can use a printable shopping list to write down all the items you need for your home. In doing this, you’ll be able to focus on what to buy.

Also, you won’t forget to buy all the items you need. If you want to save time, you can create your own shopping list template. You can also download one here and use it. If you plan to go to the grocery store on a weekly basis, you can write down items throughout the week.

You can keep the list in your kitchen so it’s easily accessible. Then, you can keep on writing items as you remember them. You can also ask the other members of the household to write down any items they need on the list.

There are no standard rules for developing your grocery list. In fact, some people simply write items down on a blank piece of paper. Of course, it’s more fun and beneficial to make a template which you’ll use each time you go to the supermarket.

Here are some tips for making your grocery list:

  • You can try to consider categorizing your list into different food groups. When you do this, you’ll ensure that you have a mix of foods from all the groups.
  • You can also categorize your list according to how the arrangement of items in the grocery store. You can do this if you’re familiar with the layout and the arrangement of the supermarket.
  • If you want to shop this way, familiarize yourself with the arrangement of the store. When you’re shopping, go through all the aisles and try to remember them. Then when you’re making your list, you can do so in a more organized manner.
  • When making your list, also think about any non-food items you need. Grocery stores carry different products, not just foods and beverages. You can make a category which would contain all the non-food items. Before adding these items to your list, take an inventory of what you already have at home.
  • If you purchase some food items regularly, you can include them in your template. Type them into the template before printing it out so you don’t have to write them down each time you make your list.
  • Mix up your food items when you’re creating your list. Do this so you don’t get bored with eating the same thing week after week. This is especially beneficial if you have children at home. If you feed your children the same food over and over again, they might get bored.
  • When writing on your list, use a pencil rather than a pen. This way, you can easily erase some items when you change your mind. In doing this, you can keep your list clean and easy to read.

Think about the different categories you can use to organize your list. There are different ways to categorize items, some more efficient than others. Here’s a suggested list of categories you can use to keep your shopping list organized:

  1. Grains, bread, and pasta
  2. Vegetables
  3. Fruits
  4. Dairy products
  5. Fish, meat, and poultry
  6. Eggs, nuts, and beans
  7. Fats and oils
  8. Sweets and beverages
  9. Condiments and miscellaneous foods items
  10. Beauty and health products
  11. Household items

You can use these categories when you’re making your shopping list. Or you can come up with your own list which you think would serve you better.

Printable Shopping List

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Some tips for using your shopping list template

After you’ve made your template, it’s time to start using it. Remember, you’ll create this list in order to be more organized when you do your grocery shopping. Here are some tips for using your list:

  • Only write down the items which you need. When you go to the store, make sure to stick to your list to avoid unnecessary purchases.
  • If you plan meals, use your plan as a reference for making your list. Write down the foods, beverages, and ingredients needed for your weekly meal plan.
  • Keep your list organized. Do this by categorizing the items. Either that or you can write the items down according to the arrangement of the items in the store.
  • Take note of the brand names of the regular items you purchase. Also, experiment with different brands so you know which ones are the best. So that the next time you make your list, you can specify the brands to buy.
  • If you’re not sure of brands, just write down the generic names of the items you need. Then you can make a decision when you’re at the supermarket. This is also convenient because there may be times when your preferred items aren’t in stock. So you have to make impromptu decisions in the store anyway.

Some people don’t really like making grocery lists. Some see that writing on the list is nothing but a waste of time. But in reality, it will save you a lot of time. You won’t have to think about what you need while you’re in the store.

Also, you won’t forget any important items when you have a list to guide you. It’s a simple thing, but it’s extremely useful.

The Ultimate Healthy Grocery List


  • spinach
  • arugula
  • kale
  • broccoli
  • cauliflower
  • bell peppers
  • zucchini
  • carrots
  • asparagus
  • cabbage
  • cucumbers
  • celery
  • carrots
  • onions
  • garlic
  • fresh herbs like basil and parsley
  • potatoes and sweet potatoes
  • beets
  • butternut squash


  • avocados (Make sure to choose avocados at different stages of ripeness.)
  • fresh blueberries, strawberries, blackberries, or raspberries (You can buy them frozen to save money.)
  • apples
  • oranges, lemons, limes, and grapefruit
  • pomegranate
  • grapes (green or red)
  • bananas
  • pineapple
  • cherries
  • mango, papaya, and star fruit

Dairy products, nondairy products, eggs, and fermented foods

  • eggs (preferably pasture-raised)
  • pastured butter
  • grass-fed full fat or 2% yogurt or coconut yogurt
  • dairy milk, almond milk, or coconut milk (Choose unsweetened nondairy milks that contain limited ingredients.)
  • full fat cheeses such as goat cheese, cheddar, and feta
  • sauerkraut, kimchi, and kefir

Meat, fish, and vegetarian proteins

  • whole chicken or skin-on chicken breasts (Use the carcass to make soup!)
  • canned wild-caught salmon (Tip: Almost all canned salmon is wild-caught!)
  • fresh fish fillets such as flounder or cod
  • shellfish such as shrimp or crab
  • ground turkey or grass-fed beef or pork
  • vegetarian protein sources such as extra-firm tofu

Legumes and grain products

  • canned beans such as garbanzo beans, black beans, or kidney beans
  • canned or dried lentils
  • grains such as quinoa, amaranth, brown rice, teff, farro, buckwheat, barley, and millet (You can find these in individual packages or in the bulk food section of some grocery stores.)
  • rolled or steel-cut oats (Stay away from sugary instant oatmeal — instead choose plain rolled or steel-cut oats and add your own toppings.)
  • corn tortillas made with minimal ingredients

Freezer staples

Veggies and fruits

  • frozen greens like spinach and kale
  • frozen chopped veggies like broccoli and cauliflower
  • edamame
  • frozen fruits like berries, cherries, cubed mango, and pomegranate seeds

Bread and flour

  • Ezekiel bread
  • almond flour
  • coconut flour
  • wheat germ


  • frozen skin-on chicken breast
  • frozen ground turkey
  • frozen wild-caught fish and shellfish

Pantry staples

Fats and oils

The following are healthy, minimally processed fats that promote health in various ways:

  • olive oil
  • avocado oil
  • ghee or grass-fed butter
  • coconut oil
  • tahini
  • unsweetened coconut flakes and coconut butter

Nuts and nut butters

  • almonds
  • pumpkin seeds
  • natural peanut butter (The only ingredients should be peanuts and salt.)
  • almond butter
  • sunflower seeds
  • chia seeds
  • walnuts
  • pistachios
  • hemp seeds (These tiny seeds are packed with vitamins, minerals, and healthy fats. They make an excellent addition to smoothies, yogurt, and oatmeal.)
  • ground flaxseeds


  • apple cider vinegar
  • balsamic vinegar
  • honey
  • hot sauce
  • pure maple syrup
  • tamari, soy sauce, or coconut aminos
  • nutritional yeast
  • salsa
  • mustard
  • vanilla extract
  • salt and pepper


  • turmeric
  • ginger
  • cinnamon
  • sage
  • red pepper flakes
  • garlic powder
  • nutmeg
  • saffron
  • paprika
  • curry powder
  • chili powder

Canned goods

  • canned full fat coconut milk
  • sardines
  • crushed tomatoes
  • pumpkin purée
  • no-sugar-added marinara sauce


  • chicken broth
  • baking powder
  • baking soda
  • cacao and cacao nibs
  • sun-dried tomatoes


  • green tea bags
  • herbal teas such as peppermint, hibiscus, and ginger
  • sparkling water
  • coffee

Snack foods

  • dark chocolate
  • unsweetened dried fruits like raisins, figs, mango, or apple rings
  • grass-fed, nitrite- and sugar-free meat or turkey sticks or jerky
  • pickles
  • olives

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One of the most important parts of any healthy meal planning routine is creating the grocery list and going grocery shopping. If you’re new to eating healthy or trying to get more organized in the kitchen, perfecting your grocery list is easily one of the most practical ways you can change your eating habits. That’s where this ultimate healthy eating grocery list printable comes in. This ultimate healthy eating grocery list provides a framework for your grocery store trips. It’s time to stop feeling lost and overwhelmed at the store. Create a well-planned list (using this template) and take control of your trip.

Not only does this list include fruits, veggies, and fresh meats, but I have also included a few (minimal/basic ingredients) convenience foods that I would buy when time and getting SOMETHING on the table are more important for my family than the extra money or preparing a 100% home-cooked meal.

Anyway, this healthy eating grocery list is perfect for beginners and those that are new to healthy eating. It will even help those who know the concepts but are looking to get more organized in their method or simply need a place to start creating their menu plan.

What’s in my Ultimate Healthy Eating Grocery List?

Note: Be sure to grab the free healthy grocery list pdf below. It’s set up to help you navigate the grocery store with success!

Here’s how the FREE PRINTABLE PDF is organized to help guide you in your meal planning and grocery shopping!

Organized by Category

This ultimate shopping list is categorized by grocery store section including PRODUCE, PANTRY STAPLES, and FRIDGE/FREEZER. Each category is further broken into sections such as meat/eggs, packaged snacks, oils, and condiments, etc.

Includes notes on WHEN to choose Organic and when to SAVE Your $$.

Do you want to limit your pesticide exposure, but want to stay within budget? Utilizing EWG’s Clean Fifteen and Dirty Dozen lists will help you know when to invest in organic and when to save your money. The clean fifteen list includes those items that have been tested to show fewer amounts and less likelihood of pesticide use, whereas the dirty dozen are the 12 foods that will give you the most bang for your buck by buying organic and avoiding pesticides.

The clean fifteen items on the ultimate clean eating grocery list are designated with a small C15 beside them and dirty dozen items are labeled D12. This helps you make educated decisions in the grocery store and will help you to budget your grocery money more effectively.

For example, avocados are at the top of the clean 15 list with studies showing fewer than 1% of samples having pesticides. Similarly, less than 10% of conventional onions showed pesticide residue.

On the other hand, strawberries take the number one spot on the dirty dozen list with 1/3 of all conventional strawberries containing 10 OR MORE pesticides. One sample of strawberries actually had 22 different pesticides! Spinach lands in number 2 spot on the dirty dozen list with 97% of samples containing pesticide residue and high concentrations of permethrin, a neurotoxic insecticide.

Packaged and Convenience Foods

I’ve found one the biggest ways we can eat healthy day in and day out is to be prepared for anything. For me, that includes having a few convenience items on hand that I enjoy.

Do you like salad dressing, but don’t have time to take make your own? No worries! I’ve got recommendations including the brand of salad dressing I buy when I am tired of oil and vinegar or don’t feel like making my own. The list even includes some packaged foods like protein bars and frozen foods I buy for MY family (even frozen foods like the Dr. Praegars spinach littles that I occasionally fix my 15-month-old!)

How to implement the Ulitmate Grocery List in Your Home

As a beginners guide to following a mostly whole food diet.

This list is perfect if you are just getting started with choosing minimally processed foods as it goes through every category.

Using the Healthy Grocery List on a Budget

Eating healthy or “clean eating” on a budget can be a challenge, especially when buying higher quality products. However, you can certainly eat healthfully and follow a budget. In fact, it’s possible to even save money and eat healthier, especially if you have been purchasing a lot of convenience foods or eating out frequently. Here are a few steps you can follow when utilizing this grocery list on a budget:

  1. Print off the ultimate healthy eating grocery list which you can find in the Freebie Library here.
  2. Carefully plan your menu. Be sure to check out this post to get some grocery budget tips you can implement with healthy whole foods.
  3. Mark off what you don’t plan to purchase. (This is a very comprehensive list. For example, this list includes a whole page of produce items and you would never buy that many in one trip. It was created to give you tons of ideas).
  4. Plan to make items such as salad dressing at home to save on cost. I’ve listed the salad dressing brand I prefer. However, it is pretty expensive and if you following a tight budget then it could easily add up. Salad dressing is easy and simple to make. I have this Kolder salad dressing mixer from Amazon and it can make it really easy to mix up dressings on the fly.
  5. If reducing pesticide exposure is important to you, but you need to balance it in your budget, following the EWG’s Dirty Dozen list I talked about above can save you money by selecting the most important items to buy organic. Also, some new studies are showing a baking soda bath to be the most effective way to remove pesticides (the study was completed on apples specifically). Some other experts claim a vinegar or salt water solution can also be effective. And finally, most studies confirm that the motion of scrubbing (using a vegetable brush when appropriate) aids in pesticide removal.

Having a plan for your grocery shopping trip will help you to reduce impulse and last-minute purchase decisions as well as food waste. A well-thought-out grocery list is a great place to start in being intentional with your grocery budget.

Beginner Tips and Resources for Choosing Healthy Foods

  • Read the Labels – When choosing packaged/canned foods read the label. There are many, many ingredients that can be added to foods. 2 great things for beginners to focus on would be looking specifically look for added sugar and artificial colors.
  • A First Lesson in Nutrition: How to Meal Plan and Grocery Shop – Some great meal planning tips for breakfast, lunch, and dinner.
  • Simplify Grocery Shopping: Save Time and Money – Read more for some great tips on more efficient and organized grocery shopping to save you time!

Healthy Grocery List FAQ

What should a healthy grocery list include?

Basically, it should include everything you are going to eat for the week. The ingredients you need to make meals (breakfast, lunch, and dinner) and snacks. Making a detailed list will help you stay on track at the store and save on your grocery budget by not purchasing foods off the menu. In short, it should include a good mix of produce (veggies and fruit) for meals, proteins (meat or plant-based protein), and of course pantry staples. As you can see from my list below, I also purchase a few convenience items for those times when we get off our original plan or are truly short on time.

What is Clean Eating? Is this a clean eating grocery list?

In general, when someone refers to clean eating they are choosing whole foods and minimal ingredient products. Think of your grocery basics like fruits, veggies, meat, and minimally processed packaged foods. When presented like this, it’s a healthy way of eating that can be easy to understand and simple to follow. This list could be considered a clean eating grocery list.

A note on clean eating: A clean eating can mean different things to different people. Describing the way we eat can be challenging since there aren’t necessarily universally agreed upon terms. However, we often have to choose a label anyway so that we can communicate! Even the term “healthy” can vary from person to person. Some experts prefer not to use the term “clean eating diet” as it can lead (not always, but it does happen) to a feeling that foods that aren’t perfectly whole or minimally processed are “dirty” or “unclean.” This can domino into disordered thought patterns and even create feelings of guilt when eating a treat or something off your usual path.

I am a huge proponent of balance, moderation, and joy with eating. I believe healthy food can should be delicious and I believe you should make peace with food. In general, I’m not one to get caught up in worrying over terminology and labels.

Enough about technicality, go get your ultimate/healthy/clean eating/real food grocery list!

FREE 2019 Printable Grocery List PDF

Now, you may be wondering how you will start adding more healthful foods and making better choices at the store. Trust me I know, once you get in the grocery store or actually start meal planning it’s easy for ideas and motivation to fly out the window. That is why I’ve created a downloadable COMPLETELY FREE healthy grocery list for you!

Be sure to grab my ULTIMATE CLEAN EATING GROCERY LIST by clicking below.

The Ultimate Healthy Eating Food List



  • Asparagus
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Kale
  • Lettuce (green leaf, romaine, red leaf, etc)
  • Onions
  • Potatoes
  • Pumpkin
  • Sweet Bell Peppers
  • Sweet Corn
  • Sweet Potatoes
  • Spinach
  • Squash, Summer
  • Squash, Winter
  • Tomatoes
  • Yams
  • Zucchini
  • Apples
  • Avocados
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Grapes
  • Honeydew aMelon
  • Kiwi
  • Lemons/Limes
  • Mangoes
  • Nectarines
  • Oranges/Clementines (cuties, etc)
  • Pears
  • Peaches
  • Pineapple
  • Raspberries
  • Strawberries
  • Watermelon


Grains and Legumes

  • Oats, Steel Cut and Old-Fashioned – The Complete Guide to Oats has tons of details on choosing the best oats.
  • 100% Whole Grain Pasta
  • Sprouted Grain (like Ezekiel) or Whole Grain Bread – Check out the Complete Guide to Sprouted Grains and Choosing the Best Sprouted Grain Bread for more detailed information.
  • Quinoa
  • Brown Rice and/or Wild Rice
  • Dried beans and lentils
  • Canned beans (black, kidney, pinto, white/cannelloni or great northern)

Canned and Packaged Goods

  • Organic Tomato Sauce
  • Organic Tomato Paste
  • Organic Pizza Sauce
  • Organic Diced Tomatoes
  • Organic Marinara Sauce
  • Organic Salsa
  • Organic Chicken, Veggie, & Beef Broth
  • Nut Butter (Peanut butter, Almond Butter, etc)

Note on canned/packaged goods: read ingredient list when choosing products. Many may contain hidden sugar.

Packaged Snacks

  • Kodiak Cakes Pancake Mix
  • Lara Bars
  • RX Bars
  • Kind Bars
  • KRAVE beef jerky
  • Triscuits, organic
  • Popcorn for Popping
  • Packaged Popcorn (Boom Chicka Pop)
  • Organic Tortilla Chips
  • Nuts and Seeds (Almonds, Walnuts, Pumpkin Seeds)

Baking and Seasoning/Spices

  • Whole Wheat Flour
  • Oat Flour (can also make your own using old-fashioned oats and a food processor)
  • Baking Powder
  • Baking Soda
  • Dried Spices/herbs (chili powder, cumin, paprika, garlic powder, onion powder, minced onion, basil, oregano, parsley, etc)

Oils and Condiments

  • Extra Virgin Olive Oil – Note: Please read this article to learn more about the best olive oil and how to avoid olive oil fraud.
  • Coconut Oil
  • Maple Syrup
  • Honey
  • Vanilla
  • Unsweetened Coconut Flakes
  • Dark Chocolate Chips
  • Tessamea’s Salad Dressings
  • Ketchup (Look for Tessamae’s or another brand without or with minimal added sugar)
  • Mustard
  • Coconut Aminos
  • Vinegar: Red Wine, Balsamic, Apple Cider Vinegar (with the mother for enzymes and good bacteria benefits)


Meat and Eggs

  • Organic Eggs
  • Grass Fed Beef
  • Chicken, Organic
  • Turkey, Ground, whole
  • Fresh Pork (such as tenderloin)
  • Wild Caught Fish

Frozen Fruits and Veggies

  • Frozen Fruits & Berries
  • Cauliflower Rice
  • Mashed Cauliflower
  • Pre-chopped Frozen Veggies (Onions, Bell Peppers, Butternut Squash, Mire Poix)
  • Steamable Veggies


  • Plain Greek Yogurt, Organic (If you want flavored, Siggi’s has much less added sugar than most brands and even a no added sugar variety.)
  • Cottage Cheese
  • Natural Cheese Block (Avoid processed cheese such as American and Velveeta)
  • Milk Alternatives (Unsweetened Nut Milk, Oat Milk, or Coconut Milk. Look for minimal ingredients and avoid carrageenan when possible.)
  • Milk, Dairy

Note on dairy products: Choose grass-fed and organic when possible. If you know a local farmer with good farming practices this is even better.

Frozen Convenience Foods

  • Hillary’s Veggie Burgers (many varieties available)
  • Dr. Prager’s Brand Items (Veggie Burgers, Fish Bites, Spinach Cakes, Kids products)
  • Sweet Potato Fries
  • Kodiak Cake Waffles
  • Ezekiel Brand – Bread, Tortillas, and English Muffins

A 7 day healthy meal plan with delicious, clean-eating breakfast, lunch and dinner options for the whole week. Download the printable PDF for the full plan, shopping list, meal prep tips and snack ideas!

Last year around this time I posted a 5-day clean eating meal plan that everyone LOVED. I heard back from so many of you saying that you used the plan to jump back into healthy eating for the new year and that you enjoyed the recipes. This sort of feedback gets me super excited so this year I’m offering another healthy meal plan, only it’s even better than last year because I’m giving you a full week’s worth of meal ideas, a shopping list, meal prep tips and snack ideas. Woot!

What is the 7 Day Meal Plan?

The 7 day healthy meal plan focuses on whole foods and each meal has a balance of lean protein, healthy carbs and fat. All of the recipes are gluten-free and many are vegetarian, although there are a few recipes with meat. They’re all easy to make, absolutely delicious and most can be made in advance. Each recipe typically makes 2-4 servings so you’ll likely have leftovers and won’t have to spend your entire week in the kitchen.

I’ve designed the meal plan for Monday-Sunday, but it’s helpful to hit up the grocery store and do some prep work the Sunday before so you’re prepared. You’ll see all the meal prepping tips in the downloadable PDF.

The meal plan is listed below with links to all of the recipes, but I also have a beautifully designed printable PDF copy for download. Simply submit your email address below and I’ll email you the printable meal plan and shopping list!

How to Use This Meal Plan

Start by taking inventory of your week. When do you have super busy days? When do you have plans at night? Be realistic about when you’ll have time to make dinner and when you won’t. Print off the grocery shopping list and head to the grocery store once to get everything you need. I’ve laid out what you need to prep Sunday night and what you’ll want to prep Wednesday night. I like breaking up my meal prep into two days so you can just spend a couple hours in the kitchen each day.

Want More?

Lucky you, I’ve created a 6-week meal plan that follows the same format as this 7-day meal plan. I give you SIX weeks of meal plans, recipes, grocery shopping lists and prep guides. For a limited time, it is available in print or digital versions.


Fill out your email address to get your free printable PDF copy of the 7 Day Clean Eating Meal Plan and Shopping List!

Fill out your email address to get your free printable PDF copy of the 7 Day Clean Eating Meal Plan and Shopping List!

If you try the meal plan, I’d love to hear what you think. Leave me a comment on this post or share via social media. Just don’t forget to tag me (@eatingbirdfood) so I find it.

Share it or save it for later

If you’re looking to include a variety of healthy foods into your family’s diet and want some help at the store, this toddler-friendly Healthy Grocery List should make things easier for you!

Healthy Grocery List

I share quite a bit of behind the scenes of how I feed my family over on Instagram and I decided to put together a version of my shopping list since I had a few requests. This free download is the way that I organize my food planning.

Now, clearly, there are hundreds of apps that do this sort of thing, but for me, I actually don’t like to walk around a store looking at my phone. But I do love crossing things off of lists and being able to organize my shopping at a quick glance. I realize that I might be behind the times on this one, but if you prefer a good old pen and piece of paper and you are set in your ways on this topic like I am, this might help.

Get access to my FREE RESOURCE LIBRARY here, which includes my printable Healthy Grocery List.

Basic Grocery List

Here are the basics:

  • Things are organized by category so you can both get ideas for how to vary your diet—and that of your kiddo—but also so you can remember what you need to buy. This also syncs with how most stores are organized!
  • There is extra space to add special ingredients or other things you might need at the store.
  • I’ve included some foods that are helpful to have in the house when feeding toddlers including snacks, sauces, and all kinds of grains and pasta.
  • The download is printable, so you can simply highlight or circle what you need and take the list to the store with you.

Healthy Grocery List: Fruits

Fresh fruits should make up the majority of your fruit purchases, but you can also stock up on frozen fruit, dehydrated fruit, canned fruit in water or 100% fruit juice, or dried fruit. Here are some staples:

  • apples
  • apricots
  • bananas
  • blueberries
  • cherries
  • clementines
  • grapes
  • kiwi
  • mango
  • pineapple
  • oranges
  • raspberries
  • strawberries

Basic Grocery List: Vegetables

Fresh vegetables should be plentiful in your cart, though frozen are a wonderful option and are often much easier to cook since the prep work is done for you!

  • carrots
  • cauliflower
  • beets
  • broccoli
  • edamame
  • tomatoes
  • peas (frozen)
  • potatoes
  • snap peas
  • spinach
  • squash
  • sweet potato
  • zucchini

Healthy Grocery List: Whole Grains

Keeping an assortment of whole grains in your pantry can ensure that healthy meals are accessible and easy to prepare. I like to make a double batch of whole grains (such as rice or quinoa) and store half in the freeze for a future week.

  • bagels, whole grain
  • bread, whole grain
  • bulgur
  • brown rice
  • cereal, whole grain
  • couscous
  • crackers, whole grain
  • millet
  • oats
  • pasta, bean flours
  • pasta, whole wheat
  • pita bread
  • pizza dough
  • rice noodles
  • tortillas, corn
  • tortillas, whole grain
  • quinoa

Master Grocery List: Nuts, Seeds, Dried Fruit

Whether to top toast, as snacks, or to take on the go, here are some nuts, seeds and dried fruits to stock up on at the store. Remember to avoid giving little kids whole nuts since they can be a choking hazard.

  • almonds, sliced
  • almond butter
  • cashews, pieces
  • chia seeds
  • dried apricots
  • dried cranberries
  • flaxseed, ground
  • fruit leather
  • hemp seeds
  • peanuts, chopped
  • peanut butter
  • raisins
  • Sunbutter

Master Grocery List: Meat & Fish

The kind of proteins you shop for will depend on your preferences, but here’s a broad look at the options you might want to keep on hand.

  • beef, ground
  • beef, steak/roast
  • chicken tenders
  • chicken breast
  • chicken nuggets
  • chicken thighs
  • chicken, ground
  • fish sticks
  • turkey breast
  • turkey, ground
  • salami
  • salmon (fresh or canned)
  • sausage
  • shrimp
  • tuna (we like Safecatch canned tuna which is lower in mercury than most brands)
  • white fish

Basic Grocery List: Dairy

If your family eats dairy, here are some of the options you might want to buy. I try to keep at least one probiotic-rich dairy on hand each week, such as yogurt or kefir. Look for the terms “live active cultures” to ensure you’re getting the good stuff to help with gut and immune health. I prefer plain, unsweetened dairy—and you can always flavor the yogurt yourself.

  • cheese
  • cream cheese
  • eggs
  • goat cheese
  • kefir
  • milk (dairy and nondairy)
  • Parmesan cheese
  • ricotta cheese
  • yogurt

Healthy Grocery List: Beans and Legumes

Filled with both fiber and protein, beans and legumes are a great way to add nutrition to family meals. And they’re super cheap to buy. Look for canned beans in cans free from BPA if possible and rinse and drain any canned beans to remove excess salt.

  • black beans
  • garbanzo beans
  • edamame beans
  • kidney beans
  • lentils (red, brown, green)
  • pinto beans
  • split peas
  • white beans

Master Grocery List: Sauces/Dips

While you may want to make some homemade sauces and dips, here are a few store-bought ones that can quickly make food more appealing to kids.

  • honey
  • hummus
  • ketchup
  • pizza sauce
  • pesto
  • salsa
  • soy sauce, low sodium
  • ranch
  • yogurt

Healthy Grocery List: Snacks

Stock up on healthy snacks to ensure that the kids are meeting their nutritional needs and to make it easy to feed them foods you want them to eat. (Because buying the food you want your family to eat is the best way to get them to eat the good stuff!)

  • applesauce, unsweetened
  • crackers, whole grain
  • fruit leather
  • dry cereal, with less than 5 grams of sugar per serving (and 0 grams for toddlers under 2 if possible)
  • pretzels
  • puffs
  • rice cakes
  • snack bars
  • snap pea crisps/Veggie Straws

I’d love to hear more about your grocery staples, so please chime in below in the comments!

Filder Under:Cooking Tips

Clean eating shopping list PDF

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