Shopping List for 1 week

Produce Department:

  • Apples - 14 medium apples Bags of apples may be less expensive than individual apples
  • Bananas - 10 pounds If possible, choose bananas at varying stages of ripeness so they can be eaten throughout the week
  • Cantaloupes - 2
  • Oranges - 7-1/4 lbs Bags of oranges may be less expensive than individual oranges
  • Broccoli - 1.8 lbs
  • Carrots - 3.4 lbs Carrots are often sold in 1 pound bags. If they are, buy 4 bags.
  • Celery - 1 bunch
  • Corn - 5 ears
  • Garlic - 1 head
  • Ginger, fresh - small piece
  • Kale - 2-1/4 pounds
  • Onions - 2-1/4 pounds Bags of onions may be less expensive than individual onions
  • Green peppers - 4
  • Jalapeno pepper - 1
  • Potatoes - 2 pounds Bags of potatoes may be less expensive than buying potatoes by the pound
  • Scallions/green onions - 2 bunches Can be replaced with 1-2 onions
  • Sweet potatoes - 10 lbs
  • Tomatoes - 1 lb - Roma tomatoes are often less expensive

Frozen Foods:

  • Frozen blueberries - One 12-ounce bag
  • Frozen chopped broccoli - Four 12-ounce bags OR Three 1-pound bags
  • Frozen collards - Four 1-pound bags
  • Frozen spinach - One 10-ounce package OR One 1-pound bag

Refrigerator Case:

  • Soymilk, original or plain, fortified with calcium, vitamin D, and vitamin B12 - Four 64-ounce (half gallon) cartons
  • Tofu, firm or extra-firm - Four 14-ounce or 16-ounce packages

Spice Aisle:

  • Small jar of basil
  • Small jar of cayenne pepper
  • Small jar of cumin
  • Small jar of garlic powder
  • Small jar of powdered ginger
  • Small jar of oregano
  • Iodized salt

Baking Supplies:

  • All-purpose flour
  • Baking powder
  • Baking soda
  • Molasses (not blackstrap)
  • Raisins
  • Sugar
  • Vanilla
  • Whole wheat flour

Canned Goods:

  • Black beans - 7 cans
  • Black-eyed peas - 2 cans
  • Chickpeas - 3 cans
  • Kidney beans - 1 can
  • Pinto beans - 2 cans
  • Tomato paste - One 6-ounce can
  • Tomato sauce - 1 can
  • Tomatoes, crushed - One 28-ounce can OR Two 14-ounce cans
  • Vegetarian baked beans - 2 cans
  • Water chestnuts, sliced - 1 can

Condiments Aisle:

  • Jam, jelly or preserves - 1 jar
  • Lemon juice - 1 bottle
  • Vegetable oil - 1 bottle
  • Pancake syrup - 1 bottle
  • Peanut butter - Two 1-pound jars
  • Sweet pickle relish - 1 jar
  • Salsa - 1 jar
  • Soy sauce - 1 bottle
  • Vegetable bouillon cubes - 1 package
  • Apple cider vinegar - 1 bottle

Bakery Section:

  • Whole-wheat bread - 4 loaves
  • Whole-wheat hamburger buns - 1 package
  • Whole-wheat tortillas - 1 package (at least 11 tortillas)

Snacks and Crackers:

  • Unpopped popcorn - 1 bag
  • Whole-grain crackers - 2 boxes

Cereal Aisle:

  • Whole-grain Cheerios-type cereal - 1 box
  • Oatmeal, regular or quick - 1 package

Pasta, Rice, and Dried Beans:

  • Macaroni - 1 box
  • Wheat pasta, any shape - 1 box
  • Brown rice - 2 pounds
  • Lentils, brown - 1 pound bag
  • Lentils, red - Two 1-pound bags
  • Split peas - 1 pound bag

Notes: You may already have some items on hand like spices so not all items on list may need to be purchased.

In some cases, the entire package may not be used and can be used another time.

If items are ones that you use often and it's possible to buy a larger package size at a lower cost per unit (for example 5 pounds of flour may cost less per pound than a 1-pound package of flour), you might choose to buy the larger package. Of course, considerations like storage space and total cost may make the smaller package a better choice.