Weekly shopping list
As an aid for healthier eating, here’s a sample weekly shopping list.
Type of food
Servings per week
Amount to buy for a week
Leafy salad greens (lettuce, spinach, etc.)
4
1–2 heads or bags
Other greens (kale, chard, etc.)
4
1–2 bunches
Broccoli, cabbage, cauliflower
3
1–2 heads
Tomatoes, carrots, peppers, avocados, eggplant, and other colorful vegetables
15
8–12 items
Celery, green beans, peas
3
1/2 pound
Fresh fruit (apples, pears, grapes, bananas, peaches, oranges, etc.)
20
15–20 items
Dried fruit (raisins, prunes, dates, etc.)
8
1/2 pound
Tomato sauce, paste, juice
4
2 jars or cans
Fruit juice
4
1 quart
Fish, shellfish
2
1 pound
Chicken, turkey
2
1 pound
Red meat (limit cold cuts, sausage, other processed meats)
1
1/4 pound
Eggs
3
3 large
Dried beans
3
1 pound
Breakfast cereal (preferably whole grain)
2
1 1/2–2 cups
Pasta, rice, grains
3
1/2 to 1 cup (dry)
Low-fat or skim milk
10
1/2 gallon
Yogurt
3
3 cups
Cheese
4
1/4 pound
Nuts
10
1/2 pound
Olives
2
1/4 to 1/2 pound
Baked goods (whole-grain bread, rolls, waffles, etc.)
20
1 1/2 pounds