Grocery Guide & Meal Ideas

Nutrition & Recipes
Written By Grace Olivia

HI BABES!!

No idea what to buy, what to eat, or how to pull it all together? I’ve got you.

This guide is your ultimate grocery list + meal idea checklist for those “I have nothing planned” days. Whether you’re stocking up for the week or pulling something together last minute, I curated this list for you to save, reuse, and keep in your back pocket.

Less stress, more structure, better meals <3

Protein

These are your staple protein sources - mix and match them to build balanced meals all week long:

  • Extra lean beef

  • Turkey burgers

  • Cottage cheese

  • Edamame

  • Turkey bacon

  • Turkey breast

  • Greek yogurt

  • Chickpeas

  • Protein powder

  • Salmon

  • Smoked salmon

  • Tuna

  • Eggs

  • Chicken breast or thighs

Fibre

Add these to each meal to support digestion, hunger control, gut health, and fullness:

  • Carrots

  • Broccoli

  • Brussels sprouts

  • Bell peppers

  • Onions

  • Cucumbers

  • Zucchini

  • Green beans

  • Salad kits

  • Apples

  • Bananas

  • Strawberries

  • Pears

  • Raspberries

  • Blueberries

Carbs

Your body’s main energy source - especially for strength training, steps, and busy days:

  • Potatoes (white or sweet)

  • Whole grain pasta

  • Sweet potatoes

  • Whole wheat bread

  • Quinoa

  • Brown rice

  • Oats

  • Almond flour crackers

  • Medjool dates

  • High-fibre wraps

  • Protein pancake mix

Healthy Fats

For hormone balance, satiation, stable blood sugar, and flavour:

  • Avocados

  • Coconut oil

  • Dark chocolate

  • Pumpkin seeds

  • Hummus

  • Olive oil

  • Chia seeds

  • Cashews

  • Almond butter

  • Hemp seeds

  • Almonds

  • Walnuts

  • Coconut milk/cream

Quick Snack Ideas

Simple, balanced snacks you can throw together in minutes:

  • Hard-boiled eggs + Everything But the Bagel seasoning + carrots + hummus

  • Almond butter + date smoothie (banana, dates, almond butter, vanilla protein, cinnamon, almond milk, ice)

  • Greek yogurt + berries + pumpkin seeds + almond butter

  • Toast + cottage cheese + honey + chilli flakes

  • Turkey + cucumber + tzatziki + almond flour crackers

  • Roasted edamame + chickpeas


Breakfast Ideas

  • Berry & almond butter chia seed pudding

  • Avocado toast with smoked salmon + egg

  • Sweet potato savoury bowl with eggs & roasted vegetables

  • Protein pancakes + Greek yogurt

  • Egg white + turkey bacon bites

  • Apple cinnamon protein oats

Lunch Ideas

  • Salad kit with turkey or chicken breast + roasted chickpeas

  • Turkey sandwich with lettuce, tomato, mayo + egg

  • Salmon + sheet-pan roasted veggies + potatoes

  • Ground beef bowl with cottage cheese + avo + sweet potatoes + honey

  • Greek yogurt chicken salad sandwich

  • Quinoa & turkey burger bowl with tahini dressing

Dinner Ideas

  • Turkey burger Mediterranean bowl with roasted chickpeas + cucumber + tomatoes + red onion + tzatziki + hummus

  • Air-fried buffalo chicken loaded sweet potato

  • Baked salmon with garlic spinach + roasted potatoes

  • Stuffed ground beef peppers with chickpeas or black beans

  • Chicken & beef tacos

  • Chicken fried cauliflower rice with scrambled eggs + veggies


The Bottom Line

Meal prep doesn’t need to be overwhelming. Start by picking 2 protein sources, 2 carb sources, and 2 fibre sources to batch prep! Mix and match these, add in some healthy fats + fibre, and you’ll have flexibility, variety, and balanced meals that keep you fuelled all week.

It’s the system I use for myself, and it’s the one I teach my clients because it’s realistic, sustainable, and leaves room for snacks you actually enjoy.

That’s all it takes to simplify your week, stay consistent, and still enjoy your meals.


Grace Olivia
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