The WHFoods Meal Plan Shopping Lists

To make your shopping easier, we divided this shopping list into three sections. One features a dry goods and pantry basics for the recipes for the entire week. We then feature a list of produce and seafood/poultry for Days 1-4 and one for Days 5-7; we did this as we assumed you'd want to enjoy freshest food possible. Yet, if it's more convenient to shop once in the week, you can combine the lists.

A Few Notes:
  • Optional ingredients in the recipes are not included in the shopping list. Look over the individual recipes for optional ingredients, adding them to your shopping list if you choose to include them.
  • Where recipes indicate an option of using 2 different ingredients (e.g. 4 cups romaine lettuce or 4 cups mixed salad greens), the shopping list only includes the first option.
  • We encourage you to purchase certified organic ingredients, or ingredients known to have been produced in a high-quality way.

Shopping List: Dry Goods + Pantry Staples

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This list comprises the dry goods and pantry staples for all 7 days of the Meal Plan. For foods for which you only need a small amount, we've noted that they can either be purchased in a small container or we've indicated the amount you can get from the bulk section of your market.

Bread + Grains

  • Small package corn tortillas
  • Smallest available package of dry quinoa (or ½ cup scooped from bulk food bin)
  • 2 cups old fashioned rolled oats
  • 1 loaf gluten-free bread

Dairy/Eggs

  • 2 eggs
  • 48 oz plain low-fat yogurt (regular style or Greek style)
  • 2 TBS crumbled queso fresco
  • 1 small block Parmesan cheese (or 8 oz grated Parmesan cheese)
  • 6 oz feta cheese

Nuts/Seeds

  • Small package of almonds (about 50 grams by weight)
  • Small package of ground flaxseeds (or 1-1/2 tsp scooped from bulk food bin)
  • Small package pumpkin seeds (or 1/3 cup scooped from bulk food bin
  • Small package toasted sesame seeds (or 2 TBS scooped from bulk food bin)
  • Small package sunflower seeds (or ½ cup scooped from bulk food bin)
  • Small package walnuts (or 4 TBS scooped from bulk food bin)

Canned Goods

  • 5 oz can sockeye salmon
  • 5 oz can tuna
  • 8 oz can or bottle artichoke hearts
  • 15 oz can black beans
  • 15 oz can lentils
  • 15 oz can navy beans

Beverages

  • 1 box green tea (you will need 7 bags tea for the week)
  • 8 oz apple juice
  • 12 oz almond milk
  • 15 oz can regular coconut milk (unsweetened)
  • 24 oz coconut water

Oils/Vinegars/Condiments

  • Oils/Vinegars/Condiments
  • 32 oz extra virgin olive oil
  • Small bottle of balsamic vinegar
  • Small bottle apple cider vinegar
  • Small bottle rice vinegar
  • Small bottle tamari soy sauce
  • 1 small bottle Dijon mustard
  • 1 small jar red Thai curry paste
  • 1 quart low-sodium chicken or vegetable broth
  • 1 small bottle or jar of your favorite salsa
  • Small container of almond butter
  • 1 container miso paste

Herbs/Spices

  • 1 container red chili flakes (or very small bag from bulk food bin)
  • 1 container chili powder (or very small bag from bulk food bin)
  • 1 container ground cinnamon (or very small bag from bulk food bin)
  • 1 container ground cumin (or very small bag from bulk food bin)
  • 1 container curry powder (or very small bag from bulk food bin)
  • 1 container white pepper (or very small bag from bulk foods)
  • 1 container black pepper (or very small bag from bulk foods
  • 1 container ground turmeric (or very small bag from bulk food bin)
  • 1 container iodized sea salt

Shopping List: Days 1-4

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Fresh Produce

Fruits

  • 1 medium apple
  • 1 banana
  • 1 pint blueberries (fresh preferable, frozen ok)
  • 1 medium cantaloupe (2 cups)
  • 6 lemons
  • 2 limes
  • 5 medium oranges (for 1-1/3 cups fresh squeezed orange juice and zest plus 1 orange for snack)
  • 1 medium papaya
  • 1 pint strawberries (fresh preferable, frozen ok)

Vegetables

  • 1 small bunch asparagus
  • 1 medium avocado
  • 1 small bunch fresh basil
  • 3 medium red bell peppers
  • 2 lbs broccoli florets without stems (2.5 lbs with stems)
  • 1 small head Napa cabbage (use for Day 4 and 7)
  • 1 carrot
  • 1 small head cauliflower (or 1 cup)
  • 1 small bunch celery
  • 1 small bunch chives
  • 1 bunch cilantro
  • 1 cucumber
  • 1 small package fresh dill (or dried dill)
  • 2 heads garlic
  • 1/2-3/4 lb fresh ginger
  • 1 small bunch lacinato kale
  • 4 large heads romaine lettuce
  • 6 crimini mushrooms
  • 6 shiitake mushrooms
  • 1 bunch green onion (scallions)
  • 2 medium red onions
  • 1 fresh red or green jalapeno pepper
  • 1 bunch parsley
  • 1 bunch spinach
  • Smallest available container of cherry tomatoes (1/2 cup total, use for Day 4 and 5)
  • 2 medium tomatoes

Seafood/Poultry

  • 9 oz fresh or frozen boneless chicken breast (used in several recipes)
  • 3 oz fresh or frozen wild caught cod
  • 7 oz fresh or frozen wild caught salmon (skinless) (used in several recipes

Shopping List: Days 5-7

PRINT RECIPE

Fresh Produce

Fruits

  • 1 apple
  • 1 medium banana
  • Smallest available container (fresh preferable, frozen ok, need ¼ cup)
  • 1 small cluster fresh grapes
  • 1 kiwifruit
  • 1 medium lemon
  • 2 medium oranges
  • 1 pear
  • 1 pint raspberries (fresh preferable, frozen ok)

Vegetables

  • 2 medium avocados
  • 1 small bunch fresh basil
  • 1 red bell pepper
  • 1 lb broccoli florets without stems (1.5 lbs with stems)
  • ½ lb Brussels sprouts
  • Smallest available head of green cabbage
  • 1 carrot
  • 1 bunch cilantro
  • 1 large bunch collard greens
  • Smallest available container or bunch of fresh dill
  • 1 large bunch romaine lettuce
  • 2 red onions
  • 1 small bunch fresh parsley
  • 1 small bunch scallions (green onion)
  • 2 bunches spinach
  • 1 medium tomato

Seafood/Poultry

  • 3 oz cooked chicken breast
  • 3 oz cooked, sliced turkey breast
  • 10 oz wild caught salmon fillet (used in several recipes)
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