Every week do you find yourself rushed and stopping on the way home from work for take-out or fast food? Does your lunch consist of whatever is available from the vending machine, or drive-thru? Skipping breakfast to save time? 

tips and shopping list for one week of foodIf this sounds familiar and you ever wonder why your glucose levels are out of whack and unable to lose weight--now is the time to plan. Plan time for meals, plan time to shop and most importantly plan time to eat! Make it part of your daily and weekly regimen.

Here is an example grocery list for one person through the work week. This will give you healthy and nutritious meals, reduce your prep time, and are ready to be on the move.

One Week Grocery List for One

  • 1 pack of boneless skinless chicken breasts (3 in one pack) 
  • ½ gallon skim milk  
  • 5 yogurts, 90 calories or less 
  • 1 box whole wheat pasta or one box of quinoa 
  • 1 big bag or box of mixed greens 
  • 1 lemon 
  • Olive oil 
  • 1 dozen eggs 
  • 1 bell pepper 
  • 1 small head of broccoli 
  • 5 small oranges 
  • 1 pack of individual mixed fruit in its own juice, about 60 calories per each one 
  • 1 bag of unsalted pistachios 
  • 1 box of plain instant oatmeal packs 
  • 1 small bag of frozen blueberries 
  • 1 can chick peas or black beans 
  • 1 package of low fat string cheese 
  • 1 bottle of Italian dressing of choice, preferably lower sodium 
  • 1 pack of 90 calorie bars such as fiber one or weight watchers

Before the beginning of week, prep as much food as you can, to make your week go a little more smoothly.

Some Ways to Prep Your Meals for the Week 

  1. Boil 1 dozen eggs to make hard boiled eggs, let cool and place in refrigerator 
  2. Make  ½ box of whole wheat pasta or whole pack of  quinoa, after drained add a little olive oil and place in a bowl with a lid and place in refrigerator, this way your starch is prepared for the week, you just have to scoop out and heat 
  3. Open can of chickpeas and rinse and drain under water and place in bowl with lid, and put in refrigerator 
  4. Wash and cut pepper and broccoli up in small pieces, place in container with lid and put in refrigerator 
  5. Pound chicken, cut each breast in half, place 2 pieces in Italian dressing to marinate and place remaining 4 pieces (2 bags of 2) in freezer until day before you need them and then take out 1 bag and let defrost in refrigerator while soaking in Italian dressing.
  6. Keep bag of frozen blueberries in fridge to save time of defrosting 

Breakfast for the week, using the ingredients you purchased with the above grocery list.  If the eggs are already cooked and berries are defrosted, can make this nutritious breakfast in about 5 minutes or less. 


  • 1 pack of plain oatmeal 
  • ¾ cup blueberries 
  • 20 pistachios 
  • 2 hardboiled egg whites (rotate between 2 egg whites and 1 whole egg) 
  • ½ cup skim milk 


  • 20 pistachios 1 string cheese 


  • Big container of mixed greens 
  • Add some cut up pepper
  • ½ cup chick peas 
  • ? cup pasta or quinoa 
  • Lemon juice from lemon + olive oil or Italian dressing 
  • 1 orange 
  • 1 yogurt 


  • 1 90 calorie bar 


  • Cook or bake 2 pieces of chicken breast (1 whole breast) one for tonight and one for tomorrow night. 
  • 1 cup pasta or 1 cup quinoa 
  • Take the broccoli that is already cut up and eat raw or steam quickly. 
  • 1 cup skim milk 
  • 1 individual fruit cup 

While they are the same meals for the whole week, consistency with similar foods and portion size can help regulate glucose levels and aid in weight loss. Also by having the same thing for the week, it assists in food preparation for the week and will make it easier when getting everything ready in the beginning of the week.