Weekly Shopping Lists

Organized by grocery store sections for efficient shopping

September 2025 - Week 1

Mediterranean Diet 30-Day Challenge

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produce

10 items

Tomatoes (cherry)

2 lbs

Cucumbers

4 large

Red onions

3 medium

Bell peppers (red & yellow)

4 total

Lemons

8 large

Garlic

2 heads

Baby spinach

2 bags (5 oz)

Arugula

1 bag (5 oz)

Eggplant

2 medium

Zucchini

3 medium

proteins

6 items

Wild salmon fillets

1.5 lbs

Chicken breasts

2 lbs

Ground turkey (93% lean)

1 lb

Eggs

1 dozen

White fish (cod/halibut)

1 lb

Canned tuna (in water)

3 cans

pantry

13 items

Extra virgin olive oil

1 bottle (500ml)

Chickpeas (canned)

3 cans

Cannellini beans

2 cans

Green lentils

1 lb

Quinoa

1 lb

Whole wheat bread

1 loaf

Kalamata olives

1 jar

Capers

1 jar

Red wine vinegar

1 bottle

Honey (Greek thyme)

1 jar

Almonds (raw)

1 lb

Walnuts

1/2 lb

Pine nuts

4 oz

dairy

6 items

Greek yogurt (plain, 0%)

2 large containers

Feta cheese (block)

1 lb

Fresh mozzarella

8 oz

Parmesan cheese

8 oz

Ricotta (part-skim)

1 container

Cottage cheese (low-fat)

1 container

herbs

7 items

Fresh basil

2 bunches

Fresh parsley

2 bunches

Fresh dill

1 bunch

Fresh mint

1 bunch

Fresh oregano

1 package

Dried oregano

1 jar

Dried thyme

1 jar

Smart Shopping Tips

💰 Budget Savers

Buy olive oil in bulk - you'll use 2-3 tbsp daily
Frozen fish is often fresher and more affordable
Stock up on canned beans when on sale

🥬 Freshness Guide

Shop for produce twice weekly for peak freshness
Store herbs with stems in water like flowers
Buy fish the day you plan to cook it

🏪 Store Navigation

Shop perimeter first: produce, dairy, proteins
International aisle for authentic ingredients
Bulk bins for nuts and grains

⏰ Time Savers

Pre-wash greens when you get home
Batch prep garlic and freeze in ice cube trays
Sunday prep: chop vegetables for 3 days

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