Grocery shopping can feel overwhelming—so many choices, so little time! But what if you had a simple, stress-free shopping list that covered all your meals while keeping you healthy, energized, and satisfied? That’s exactly what this one-week healthy grocery list is here to do!
Whether you’re a college student, a busy person, or just looking for cheap yet nutritious food ideas, this list makes healthy eating simple especially if you’re on a budget. It covers all the basic essentials for a week of healthy meals, including breakfast, snacks, and meal prep ideas for lunch and dinner using affordable ingredients from stores like Aldi.
So grab your tote bags, put on your favorite playlist, and let’s make heart-healthy eating easy, fun, and delicious!
Here’s Your One-Person Healthy Grocery List For One Week
1. Fresh Produce (Fruits & Vegetables)
- Spinach – 5 oz (for salads, smoothies, or sautéing)
- Kale – 4 oz (for salads or soups)
- Bell peppers – 3 medium (red, yellow, green)
- Zucchini – 2 medium (for roasting or stir-fries)
- Broccoli – 1 small head (or 2 cups florets)
- Carrots – 3 large (for snacking or roasting)
- Sweet potatoes – 2 medium (for roasting or mashing)
- Tomatoes – 3 medium (for salads, sandwiches, or cooking)
- Cucumber – 1 large (for salads and snacking)
- Avocados – 2 medium (for toast, salads, or guacamole)
- Bananas – 3 (for snacks or smoothies)
- Berries (strawberries, blueberries, or raspberries) – 1 pint
- Apples – 3 (for snacks or oatmeal)
- Lemon – 2 (for water or dressing)
- Garlic – 1 small bulb (for seasoning)
- Onions – 2 medium (red or yellow, for cooking)
2. Healthy Fats
- Almonds or walnuts – ½ cup (for snacking or oatmeal)
- Chia seeds – 3 tbsp (for smoothies or oatmeal)
- Flaxseeds – 3 tbsp (for yogurt, smoothies, or baking)
- Extra virgin olive oil – 4 tbsp (for cooking and dressing)
- Avocado oil – 2 tbsp (for roasting and high-heat cooking)
- Almond or peanut butter (natural, unsweetened) – 3 tbsp
3. High-Quality Proteins
- Chicken breast (organic) – 1 lb (for meal prep, salads, or grilling)
- Salmon (wild-caught) – 12 oz (for 2 meals)
- Eggs – 6 large (for breakfast and snacks)
- Tofu (organic, firm) – 14 oz (for stir-fries or salads)
- Lentils (dry or canned) – 1 cup (for soups or bowls)
- Chickpeas (canned, unsalted) – 1 can (15 oz)
- Quinoa – ¾ cup dry (makes ~2 cups cooked)
4. Whole Grains & Complex Carbs
- Brown rice – 1 cup dry (makes ~3 cups cooked)
- Oats (rolled or steel-cut) – 1 ½ cups (for breakfast)
- Whole wheat bread or sourdough – 1 small loaf (10 slices)
- Whole wheat pasta – 1 cup dry (makes ~2 cups cooked)
5. Dairy & Dairy Alternatives
- Greek yogurt (plain, unsweetened) – 16 oz
- Almond or oat milk (unsweetened) – 1 quart (for coffee, smoothies, or cereal)
- Cheese (feta or cheddar) – 4 oz (for salads or eggs)
6. Superfoods & Pantry Staples
- Apple cider vinegar – 2 tbsp (for dressings)
- Raw honey – 2 tbsp (for tea or oatmeal)
- Dark chocolate (70%+ cacao) – 2 oz (for healthy dessert)
- Herbs & spices (turmeric, ginger, cinnamon, basil, oregano, cumin, black pepper, salt)
7. Hydration & Beverages
- Filtered water – At least 1 gallon/day (or reusable water bottle)
- Herbal tea (chamomile, green tea, peppermint) – 10 tea bags
- Coconut water (for hydration) – 1 small bottle (16 oz)
Notes & Meal Prep Tips
- This list is balanced for one person and provides enough variety for breakfast, lunch, and dinner throughout the week.
- If you prefer more plant-based meals, double the legumes (lentils & chickpeas) and reduce animal proteins.
- Most fresh produce lasts 5–7 days if stored properly, so eat softer veggies (like spinach and tomatoes) earlier in the week and save root veggies (like carrots and sweet potatoes) for later.
- Meal prep suggestion:
- Breakfasts: Oatmeal with fruit, eggs with toast, Greek yogurt with nuts & honey
- Lunches: Quinoa bowls, salads with avocado & protein, whole wheat pasta with veggies
- Dinners: Grilled chicken with roasted veggies, salmon with brown rice, tofu stir-fry
Leave a Reply