Fillable Printable Sample Menus—Week 1 Grocery List
Fillable Printable Sample Menus—Week 1 Grocery List
Sample Menus—Week 1 Grocery List
Note: Some items used in both weeks 1 and 2; amount shown is for week 1 ONLY; totally amount of non-perishables for
both weeks may be purchased together.
Sample Menus—Week 1 Grocery List
Amounts for a Family of 4 used in Week 1 menu, listed as shown in menu and in common purchase units.
Fresh/Refrigerated Foods:
Fruits/Vegetables
□ Banana, 20 bananas (about 4 bunches)
□ Apple, 8 medium
□ Orange, 12 large
□ Lemon, 2 medium
□ Grapes, 1.5 lbs
□ Celery, 1 bunch
□ Carrots, 1.5 lbs (about 5 cups)
□ Cucumbers, 2 medium
□ Tomatoes, 4 medium
□ Green pepper, 1 medium
□ Red pepper, 1 medium
□ White potatoes, 8 lbs
□ Garlic, fresh, 2 cloves
□ Onion, 3 medium
□ Green cabbage, 2 lbs
□ Romaine lettuce, 2 lbs
Protein Foods
□ Chicken, 4 lbs, chicken parts (thighs, legs, etc.)
□ Chicken, 1 lb raw, boneless (to make 2 cups
cooked)
□ Lean (92% lean 8% fat) ground beef, 1 lb
□ Beef round steak, 0.75 lbs
□ Turkey sausage, reduced fat, 8 links (5.25 oz)
□ Fish fillets, 2 lbs
□ Tofu, firm, 20 oz
□ Pork chop, lean, bone-in, 20 oz
□ Egg, large, 3 dozen
□ Hummus, 8.5 oz
Dairy Foods
□ Lowfat milk (1%), 5 gal
□ Plain yogurt, nonfat, ¾ cup (6 oz)
□ Vanilla yogurt, lowfat, 6 cups (48 oz)
□ Cheddar cheese, shredded, 2 ¼ cups (9 oz)
Breads
□ 8" Tortilla, whole wheat, 8 (14.5 oz)
□ Roll, white, 8 (12.5 oz)
□ Whole wheat bread, sliced, 44 slices (about 2
long loaves)
□ English muffins, 4
Other
□ Margarine, tub, 9.5 oz
Frozen Foods:
Fruits/Vegetables
□ 100% Apple juice concentrate, 24 oz
□ 100% Orange juice concentrate, 12 oz
□ Corn, 2 cups (10 oz)
□ Peas, 4 cups (19 oz)
□ Broccoli, 4 cups (22 oz)
□ Green beans, 8 cups (35 oz)
□ Mixed vegetables, 4 cups frozen (19.5 oz)
Pantry and Canned Foods:
Fruit/Vegetables
□ Raisins, 1.25 cups (7.25 oz)
□ Pears, in 100% juice, 2 cups (29 oz)
□ Tomato sauce, low-sodium, 15 oz
□ Tomatoes, low-sodium, diced, 43.5 oz
□ Corn w/sweet peppers, 11 oz
□ Green chiles, 7 oz
□ Salsa, 1¼ cups (11 oz)
Protein Foods
□ Lentils, dry, 16 oz
□ Tuna fish, canned in water, 24 oz
□ Almonds, ¼ cup chopped (1 oz)
□ Walnuts, 6 Tbsp (1.5 oz)
Grains, Pasta, Cereal, Crackers
□ Brown rice, dry, 4 cups (27 oz)
□ Spaghetti, dry, 5 oz
□ Couscous, dry, 1 cup (6 oz)
□ Oats, rolled, 6 cups (17 oz)
□ Toasted oat cereal, 5 cups (5 oz)
□ Whole grain crackers, 24 (4 oz)
□ Pretzels, 2 cups (3 oz)
Other
□ Chocolate chips, ½ cup (3 oz)
□ Pudding mix, vanilla, 3.4 oz
□ Parmesan cheese, shredded, 1 cup (3.
Note: Some items used in both weeks 1 and 2; amount shown is for week 1 ONLY; totally amount of non-perishables for
both weeks may be purchased together.
Amounts for a Family of 4 used in Week 2 menu, listed as shown in menu and in common purchase units.
Fresh/Refrigerated Foods:
Fruits/Vegetables
□ Banana, 19 bananas (about 4 bunches)
□ Orange, 8 large
□ Lemon, 1 medium
□ Carrots, 2.5 lbs (about 8 cups)
□ Cucumbers, 4 medium
□ Tomatoes, 7 medium
□ Green pepper, 1 medium
□ Red pepper, 2 medium
□ Sweet potatoes, 4 small
□ White potatoes, 4 lbs
□ Garlic, fresh, 5 cloves
□ Onion, 3 medium
□ Romaine lettuce, 1 lb
□ Spinach, fresh, 1 lb
□ Fresh parsley, 5 Tbsp (1/8 bunch)
□ Fresh cilantro, ¼ cup (1/4 bunch)
Protein Foods
□ Chicken, 2 lbs raw, boneless (to make, 1¼ lb
cooked)
□ Lean (92% lean 8% fat) ground beef, 1.5 lbs
□ Turkey sausage, reduced fat, 8 links (5.25 oz)
□ Tofu, firm, 14 oz pkg
□ Pork chop, boneless, 14 oz
□ Roast beef, deli meat, 0.5 lb. (8 oz)
□ Egg, large, 2 cartons (dozen)
Dairy Foods
□ Lowfat milk (1%), 4 gal
□ Vanilla yogurt, lowfat, 3 cups (24 oz)
□ Cheddar cheese, reduced fat, 2 ½ cups (10 oz)
Breads
□ 8" Tortilla, whole wheat, 4 (7.25 oz)
□ 6” corn tortilla, 6 (6 oz)
□ Roll, white, 12 (18.25 oz)
□ Whole wheat bread, sliced, 56 slices (about 3
loaves or 56 oz)
Other
□ Margarine, tub, 6 oz
Frozen Foods:
Fruits/Vegetables
□ 100% Apple juice concentrate, 24 oz
□ 100% Orange juice concentrate, 12 oz
□ Peas, 4 cups (19 oz)
□ Green beans, 2 cups (9 oz)
□ Hash brown potatoes, 2 cups (15 oz)
□ Lima beans, 1 cup (7 oz)
Pantry/Canned Foods:
Fruit/Vegetables
□ Raisins, 2 cups (12 oz)
□ Applesauce, unsweetened, 1½ cups (13 oz)
□ Pineapple, chunks, in 100% fruit juice, 2 cups
(18 oz)
□ Tomatoes, low-sodium, diced, 43.5 oz
□ Mixed vegetables, low-sodium, 15 oz
□ Corn, 15.2 oz
□ Green chiles, 4 oz
□ Salsa, ½ cup (5 oz)
□ Pumpkin, ½ cup (4.5 oz)
Protein Foods
□ Salmon, canned, 12 oz
□ Tuna fish, canned in water, 24 oz
□ White beans, dry, 1 lb. (16 oz)
□ Kidney beans, low-sodium, 5.5 oz
□ Walnuts, 6 Tbsp (1.5 oz)
Grains, Pasta, Cereal, Crackers
□ Brown rice, dry, 2 cups (14 oz)
□ Egg noodles, dry, 5 oz
□ Fusilli pasta, dry, 8 oz
□ Oats, rolled, 5¾ cups (16.5 oz)
□ Toasted oat cereal, 9 cups (9 oz)
□ Graham crackers, 16 (4 oz)
□ Whole grain crackers, 24 (4 oz)
Other
□ Cream of mushroom soup, low-sodium, 10 oz
□ Chicken broth, low-sodium, 14.5 oz
□ Pudding mix, chocolate, 3.4 oz
□ Ranch dressing, 8.3 oz
□ Parmesan cheese, shredded, 2/3 cup (2.25 oz)
Sample Menus—Week 2 Grocery List
