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Laura’s Meal Prep Shopping List

This is a simple list to get you started on your healthy meal plan. It’s my actual weekly list that I add to or delete from as needed. I’ve added some notes to let you know what I buy at Warehouse Clubs (Costco is closest to me) and what I get at the grocery store. When I know I want to make a Shakeology dessert, or add another healthy “cheat”, I simply add the ingredients to my list. You’ll figure out what your go-to’s are, and they will become staples on your weekly list, but in the meantime, use mine to help get you started.



-Snapware Total Solution Containers 38 piece Plastic Food Storage Set (if you don’t have enough containers for the whole week of food prep, this is a great one and I have 2 of them)

-Canadian Bacon

-Ground Turkey

-Skinless Chicken Breast (these are usually cheaper per pound in the grocery store, but I buy all my bulk products at Costco bc it’s easier)

-Steak (lean cuts like sirloin for if I feel like having red-meat for 1 day out of the upcoming week)

-Fresh Fruit (strawberries, blueberries, raspberries, tangerines, bananas) Pick your faves!

-Fresh Vegetables (broccoli, spinach, mini cucumbers, Brussels sprouts, green beans, squash, green peppers, asparagus, mushrooms, tomatoes)

-Sweet potatoes

-Hummus (2 large containers)

-Fage Non Fat Greek Strained Yogurt


-Himalayan Pink Salt

-Seeds of Change Ready to Heat Rice (they have 3 different ‘approved’ types: Brown Basmati Rice, Seven Whole Grains, and Quinoa & Brown Rice mix)  — these are great because you just microwave for 90 seconds!

-Kashi Waffles (if they have them)


-Egg Whites


Grocery Store:

-Whatever fresh fruit and veggies I wanted that Costco didn’t have (zucchini, squash, onions)

- Eggo Whole Grain Waffles if there weren’t any Kashi at Costco – DO NOT get low fat waffles. In fact, avoid all low fat and fat free marketed products unless you are getting dairy. Translation to low fat is “a bunch of chemicals that are bad for you body”.

-Skinnygirl Organic Stevia (or whatever organic stevia brand you prefer)

-Mustard (I get the kind with horseradish for a kick on my hardboiled eggs and turkey burgers, but get whatever you like that isn’t something with sugar or honey added)

-almond or peanut butter

-dark chocolate


-Minute Brown Rice

-Olive Oil or Coconut Oil – whatever flavor you prefer, I switch it up




-Organic Salsa

-Spaghetti Squash and Organic Sauce (mix with ground turkey)



-All Natural Vanilla Creamer for my coffee (it’s a cheat so I ensure I get All Natural Creamer with no artificial flavoring or chemicals)

-Creole/Cajun Seasoning


Other Items You May Want:

-Sirloin or Flank Steak

-Tuna (water-packed)



-Ezekiel Bread

-Beans (pinto, black, kidney)

-Corn Tortillas




-Reduced Sodium Soy Sauce

-Olive Oil Cooking Spray

-Sugar Free Applesauce for baking


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