Fertility Meal Prep Grocery List 🛒🌿

Here’s a detailed shopping list based on the weekly meal prep schedule. This list is categorized for easy shopping and includes quantities to ensure you have everything needed for breakfasts, lunches, dinners, and snacks.

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Produce Section 🍎🥦🍓

• Leafy Greens:
  • Spinach: 6–8 cups (for salads, smoothies, and cooked dishes).
  • Kale: 1 bunch (for salads or stir-frying).
• Vegetables:
  • Sweet potatoes: 4–5 medium (for stuffed potatoes and sides).
  • Zucchini: 3–4 medium (for roasting and noodles).
  • Bell peppers: 3–4, mixed colors (for roasting and stir-fry).
  • Cherry tomatoes: 1 pint (for salads).
  • Green beans: 1–2 cups (for dinner sides).
  • Carrots: 2–3 large (snacks or roasting).
• Herbs and Aromatics:
  • Garlic: 1 head (for multiple recipes).
  • Fresh parsley or basil: 1 small bunch (optional garnish).
• Fruits:
  • Berries (blueberries, raspberries, strawberries): 2–3 pints (for smoothies and snacks).
  • Pineapple: 1 whole or frozen chunks (for smoothies).
  • Bananas: 3–4 (for smoothies and oats).
  • Oranges: 2–3 (snacks or juice).
  • Lemons: 2–3 (for dressings and fish).

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Proteins 🥚🐟🍗

• Eggs: 1 dozen (for breakfasts and snacks).
• Salmon: 4 fillets (for dinners and salads).
• Shrimp: 1/2 pound (for zucchini noodles).
• Chicken breast: 2 portions (for lunch bowls).
• Ground turkey: 1 pound (for stir-fry).
• Feta cheese: 1 small block (optional, for salads and stuffed potatoes).
• Greek yogurt: 2 cups, plain (for smoothies and snacks).

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Grains, Seeds & Nuts 🌾🌰

• Whole Grains:
  • Quinoa: 2 cups (for salads and bowls).
  • Brown rice: 1 cup (for turkey stir-fry).
• Nuts & Seeds:
  • Almonds: 1/2 cup (snacks and toppings).
  • Walnuts: 1/2 cup (salads and snacks).
  • Pumpkin seeds: 1/4 cup (for bowls).
  • Chia seeds: 1/4 cup (chia pudding and smoothies).
  • Flaxseeds: 1/4 cup (smoothies).

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Pantry Staples 🥫

• Oats: 1 cup, rolled or quick (for overnight oats).
• Whole-Grain Wraps: 1 pack (for veggie wraps).
• Tahini: 1 small jar (for dressings).
• Hummus: 1 tub (optional for snacks).
• Dark Chocolate Chips: 1/4 cup (for energy bites).
• Olive Oil: 1 small bottle (for dressings and roasting).
• Honey: 1 jar (for sweetening).

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Beverages ☕

• Unsweetened almond or oat milk: 1 quart (for smoothies, overnight oats, and golden milk).
• Herbal teas (e.g., chamomile or green tea): 1 box (to relax or add antioxidants).

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Prep Day Checklist 📝

1. Cook in Advance:
   • Quinoa (cook 2 cups and store in fridge for 3–4 days).
   • Roast sweet potatoes, zucchini, carrots, and bell peppers.
   • Boil 6 eggs for snacks or breakfast bowls.
2. Assemble Snacks:
   • Mix a jar of trail mix (almonds, walnuts, pumpkin seeds, dried cranberries).
   • Make energy bites and refrigerate.
3. Batch Cooking:
   • Prepare chia pudding or overnight oats in small jars for the week.
   • Bake 2 portions of salmon and refrigerate for lunches.
4. Chop Ingredients:
   • Pre-chop pineapple, spinach, and berries for quick smoothies.

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Would you like specific storage tips for keeping your ingredients fresh throughout the week or additional quick snack ideas? 😊 >>