Weekly meal prep shopping list

Weekly meal prep shopping list, written from your week

Commit the meals first and the list writes itself. FitMunch groups every ingredient by aisle. You shop it yourself.

14-day trial, then A$19.99 a month

Card on file. Cancel before the trial ends and you are not charged.

How to make a meal plan and grocery list

01

Plan the meals first

Decide the week before the list. FitMunch writes 7 days from your protein and calorie targets and repeats prep-friendly meals on purpose.

02

Let the list follow

Every ingredient is added up across the week, so 4 lunches of rice become 1 line, grouped by aisle.

03

Shop it yourself

The list is drafted as a trolley. Copy or print it and check out at the store.

A worked weekly meal prep shopping list

This is the list for the worked week above: 5 prepped lunches, 5 prepped dinners, breakfasts and snacks for 1 adult. Your list is written from your own week and targets.

Protein

  • Chicken breast 1.5kg
  • Beef mince 500g
  • Eggs 12 pack
  • Tinned tuna 4 x 95g

Carbs

  • Brown rice 1kg
  • Rolled oats 1kg
  • Sweet potato 1.5kg
  • Wholemeal wraps 8 pack

Fruit and veg

  • Broccoli 3 heads
  • Carrots 1kg
  • Baby spinach 280g
  • Bananas 6

Dairy and pantry

  • Greek yoghurt 1kg
  • Passata 700g
  • Curry paste 1 jar
  • Frozen mixed veg 1kg

Worked example for 1 adult.

How to meal prep for the week

Pick 2 proteins, 2 carbs and 3 vegetables and use them across 10 meals. Cook the proteins and carbs on Sunday, keep sauces separate, and leave 1 fresh night. A high protein prep week works the same way: build each meal around chicken, mince, eggs, tuna or lentils first, then fill the plate. FitMunch writes the week this way and suggests a swap where it adds protein.

Your body wrote the trolley.

Commit the week, get the draft, shop it yourself. 14-day trial, then A$19.99 a month. Card on file. Cancel before the trial ends and you are not charged.

14-day trial, then A$19.99 a month

Questions people ask

How do I make a meal plan and grocery list?
Choose the meals first, then total every ingredient across the week and group it by aisle. FitMunch does both steps: commit a week and it writes the list for you.
What should I buy for meal prep?
Start with proteins that reheat well, like chicken thigh or breast, beef mince, eggs and tinned tuna. Add bulk carbs such as rice, oats and sweet potato, then sturdy vegetables like broccoli, carrots and frozen mixed veg.
How do I meal prep for the week high protein?
Set a protein target first, then anchor every meal to a protein source before adding carbs and veg. FitMunch writes the week from the target you log.
Is there a printable weekly meal plan and grocery list template?
A blank template still leaves the maths to you. FitMunch writes the filled-in list from your week, and you can print it or copy it straight from the browser.
How much is a weekly shop in Australia?
It depends on who you feed and what you buy that week, so we will not quote a total.

More questions? Visit support.
The FitMunch team

Plan from here