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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