Muchita

Weekly grocery shopping list

Your weekly staples in one list: produce, dairy, bread, protein, pantry and a few household basics. Tick off what is already in the kitchen, set quantities for the people you feed, and add whatever your recipes call for this week.

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  • Fruit and vegetables

    0/6
  • ApplesBuy what you will eat this week and check for bruises.6
  • BananasPick some less ripe ones so they last through the week.6
  • OnionsPick firm, dry onions with no soft spots or sprouts; store them somewhere cool and dark.3
  • CarrotsOne bag; good raw for snacks or cooked in meals.1
  • Lettuce or salad greensBuy only what you will use in the next few days; leafy greens spoil quickly.1
  • Frozen vegetablesThey keep longer than fresh and help cover the end of the week.2

  • Dairy and eggs

    0/5
  • EggsCheck for cracked eggs and refrigerate them as soon as you get home.12
  • MilkCheck the date and pick a size you will finish in time.1
  • YogurtPlain or low-sugar options are easy to flavor at home; check the date.1
  • CheeseCheck the date and choose a pack size you will finish.1
  • ButterFreezes well: wrap a spare pack tightly and keep it in the freezer.1

  • Bread and grains

    0/4
  • Whole grain breadFreeze part of the loaf if you will not finish it in time.1
  • RiceBigger bags often cost less per pound and keep for months in a sealed container.1
  • PastaWhole grain pasta is an easy swap; compare the price per pound, not per box.2
  • Rolled oatsRolled oats suit oatmeal and baking; quick oats cook faster but turn softer.1

  • Protein foods

    0/4
  • ChickenBag it apart from other foods and refrigerate or freeze it promptly.1
  • Canned beans or chickpeasChoose low-sodium or no-salt-added cans when you can.3
  • Canned tuna or salmonA shelf-stable protein; compare sodium on the label, and water-packed has less fat than oil.2
  • Dried lentils or tofuDried lentils cook without soaking; firm tofu holds its shape in stir-fries.1

  • Pantry staples

    0/4
  • Cooking oilA neutral oil like canola or sunflower suits most cooking; store it away from heat and light.1
  • Canned tomatoesHandy for sauces and soups; pick low-sodium cans when you can.2
  • Peanut butterLook for a short ingredient list, ideally just peanuts, with no added sugar or salt.1
  • Coffee or teaCompare the same size and blend when you check prices.1

  • Household basics

    0/4
  • Dish soapA concentrated formula needs less per wash, so one bottle lasts longer.1
  • Toilet paperCompare roll count and sheets per roll, not only the pack price.1
  • Trash bagsCheck the size your trash can needs before buying.1
  • Laundry detergentCompare price per load, not per bottle; the label says how many loads it washes.1

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Printable checklist (27 items)

Fruit and vegetables

  • Apples x6
  • Bananas x6
  • Onions x3
  • Carrots
  • Lettuce or salad greens
  • Frozen vegetables x2

Dairy and eggs

  • Eggs x12
  • Milk
  • Yogurt
  • Cheese
  • Butter

Bread and grains

  • Whole grain bread
  • Rice
  • Pasta x2
  • Rolled oats

Protein foods

  • Chicken
  • Canned beans or chickpeas x3
  • Canned tuna or salmon x2
  • Dried lentils or tofu

Pantry staples

  • Cooking oil
  • Canned tomatoes x2
  • Peanut butter
  • Coffee or tea

Household basics

  • Dish soap
  • Toilet paper
  • Trash bags
  • Laundry detergent

Plan the week's meals and peek in the fridge, freezer and pantry first, so you buy only what you will use before it spoils. A quick food safety tip: keep raw meat, poultry, seafood and eggs apart from other food in your cart and bags, and get perishables into the fridge within 2 hours, or within 1 hour when it is above 90°F outside.

Before you shop

Check the kitchen before you shop

Look in the fridge, freezer and pantry, and mark items you already have as own. Plan the week's meals and buy only what you can use before it spoils, especially produce and dairy.

Mix fresh, frozen and canned

Fresh, frozen and canned vegetables and fruit all count, and frozen or canned options help when you shop once a week. Compare nutrition labels and choose foods with little or no added sodium, sugars or saturated fat.

Keep raw meat apart and cold

Separate raw meat, poultry, seafood and eggs from other foods in your cart, bags and fridge. Put perishables away within 2 hours of shopping. Keep the fridge at 40°F or below and the freezer at 0°F or below.

Compare the same pack size

For household basics and pantry items you buy often, note the brand and pack size so you compare like with like. Once you know the exact product, you can check its price with Muchita Shopping.

Questions about this list

How much should I buy for a week?

The starting quantities are an editable example, not a nutrition calculation. Base amounts on your meal plan and the people eating, and avoid buying more perishables than you can use before they spoil. Frozen and canned foods help fill the gaps.

What does a Best if Used By date mean?

It shows when a product is at its best quality, not when it becomes unsafe. Except for infant formula, federal law does not require quality dates on packaged food in the US. If a food past that date has changed in color, consistency or texture, it is better not to eat it.

How do I keep groceries safe on the way home?

Bag raw meat, poultry, seafood and eggs separately from other foods. Refrigerate or freeze perishables within 2 hours of purchase, or within 1 hour when it is above 90°F outside. An appliance thermometer helps you check that the fridge stays at 40°F or below.

More shopping lists

Sources

Updated:

  • Canada's food guide - Healthier grocery shopping
    Health Canada guidance supports planning ahead and shopping with a grocery list, filling the cart with vegetables, fruits, whole grain foods and protein foods, including plant-based ones, reading nutrition labels and choosing foods with little to no added sodium, sugars or saturated fat. Starting quantities here are editorial examples, not a nutrition plan.
    Checked: 2026-10-03
  • FDA - How to Cut Food Waste and Maintain Food Safety
    US food safety guidance supports meal planning, shopping lists, checking the pantry before buying, not buying more perishables than you can use, reading Best if Used By dates as a quality date, keeping the fridge at 40°F or below and the freezer at 0°F or below, and freezing foods to keep them longer. It does not set quantities for a household.
    Checked: 2026-10-03
  • FDA - Safe Food Handling
    US food safety guidance supports separating raw meat, poultry, seafood and eggs from other foods in the cart, bags and fridge, and refrigerating or freezing perishables within 2 hours of purchase, or 1 hour above 90°F. It does not cover what or how much to buy.
    Checked: 2026-10-03
  • Target - Household Essentials
    US retailer assortment supports toilet paper, paper towels, laundry detergent, dish soap, cleaning supplies and trash bags as household product categories. It does not establish how much a household needs or which products to choose.
    Checked: 2026-10-03