# 7-Day Meal Prep Grocery List Template
Free from DollarWise — a sample 7-day plan, a section-by-section grocery list, and blank rows to build your own week.

## Sample 7-Day Plan

| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Overnight oats with banana and peanut butter | Chicken and rice bowls with steamed broccoli | Lentil soup with crusty bread | Apple slices with peanut butter |
| Tuesday | Overnight oats with banana and peanut butter | Chicken and rice bowls with steamed broccoli | Veggie stir-fry with rice noodles | Yogurt with honey |
| Wednesday | Scrambled eggs with toast and spinach | Lentil soup with crusty bread | Baked chicken thighs with roasted potatoes | Banana |
| Thursday | Scrambled eggs with toast and spinach | Veggie stir-fry with rice noodles | Black bean tacos with corn and salsa | Carrot sticks with hummus |
| Friday | Greek yogurt with granola and berries | Black bean tacos with corn and salsa | Baked chicken thighs with roasted carrots | Apple slices with peanut butter |
| Saturday | Pancakes with fruit | Leftover chicken and rice bowls | Homemade veggie pizza | Yogurt with honey |
| Sunday | Veggie omelet | Lentil soup with crusty bread | Prep-day roast chicken with vegetables | Banana |

## Grocery List by Store Section

### Produce
- [ ] Bananas
- [ ] Apples
- [ ] Spinach
- [ ] Broccoli
- [ ] Potatoes
- [ ] Carrots
- [ ] Bell peppers
- [ ] Onions
- [ ] Garlic
- [ ] Lemons
- [ ] Fresh herbs
- [ ] Salad greens
- [ ] Berries (fresh or frozen)
- [ ] _
- [ ] _

### Protein
- [ ] Chicken thighs
- [ ] Whole chicken
- [ ] Eggs
- [ ] Black beans (canned or dried)
- [ ] Red lentils
- [ ] Hummus
- [ ] _
- [ ] _

### Dairy
- [ ] Milk
- [ ] Greek yogurt
- [ ] Butter
- [ ] Cheese (tacos and pizza)
- [ ] _
- [ ] _

### Pantry
- [ ] Rolled oats
- [ ] Rice
- [ ] Rice noodles
- [ ] Bread
- [ ] Tortillas
- [ ] Pizza dough or base
- [ ] Peanut butter
- [ ] Honey
- [ ] Granola
- [ ] Canned corn
- [ ] Salsa
- [ ] Canned tomatoes
- [ ] Olive oil
- [ ] Salt, pepper, and spices
- [ ] _
- [ ] _

### Frozen
- [ ] Mixed berries
- [ ] Stir-fry vegetable mix
- [ ] _
- [ ] _

## Blank 7-Day Plan — Make It Yours

| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | | | | |
| Tuesday | | | | |
| Wednesday | | | | |
| Thursday | | | | |
| Friday | | | | |
| Saturday | | | | |
| Sunday | | | | |

_Tip: most cooked meals keep 3 to 4 days refrigerated — freeze anything you will not eat within four days._