Super Simple Weekly Grocery List for Busy Students (w/ Printable)

Eating your meals on time is super important to have enough energy for the day. Luckily, we have this super simple weekly grocery list to help you power through your busy days!

Finally, we can get rid of those microwaveable 1-minute meals and opt for healthier prepped food items.

Besides, your stomach will thank you for treating them to nutritious and energy-packed meals.

Furthermore, if you are looking to become fit and instill healthier eating habits, then you should adopt some of these meal prep ideas!

Also, check out the different printables below to help you plan for your weekly grocery list!

Without further ado, let’s jump right in!

Super Simple Weekly Grocery List

How do I plan a grocery list for a week?

If you want to eat nutritiously and healthily, then you should plan for your groceries.

First, pick a day out of each week (I prefer Sundays) to do your grocery shopping.

Next, brainstorm any foods that you want to prepare that week or use weekly grocery ads to help you.

I highly recommend that you buy every week or two weeks to keep your foods fresh and maintain variety.

Then, meal plan before you go do your shopping.

Not only will it save you more money, but also allow you to buy only the items that you need.

Furthermore, I try to use one to two main “meat/protein” items per week.

Weekly Grocery List and Meal Plan

Here is my most frequent go-to weekly grocery list when I am in a rush or have no idea what to put together.

Day 1:

bagel with cream cheese
shrimp salad
pasta with meatballs

Day 2:

oatmeal with fruit
chicken katsu with rice
shrimp tacos with a side of beans

Day 3:

avocado toast with tomatoes and feta cheese
tofu stirfry

sweet and sour chicken with rice

Day 4:

bagel with cream cheese
chicken caesar salad
shrimp alfredo pasta

Day 5:

oatmeal with fruit
tofu stirfry
avocado shrimp tempura sushi

Day 6:

bagel with cream cheese
shrimp salad

pasta with meatballs

Days 7:

avocado toast with tomatoes and feta cheese

chicken katsu with rice
pizza bagel

After planning out my main meals, I’ll jot down what ingredients I need to create these recipes.

Moreover, feel free to substitute any of the options for other food items.

For example, for fruit, you can pick your favorite kinds to go with oatmeal.

If you dislike eating the same food every day, then this meal plan gives you enough variety that you get three different breakfast recipes, several different lunch variations, and various dinner options.

Moreover, the key to including variety is the different ways to prep the food items.

For instance, you can grill chicken for your Caesar salad, air fry it for chicken katsu, or pan-cook it for sweet and sour chicken.

Meal Plan Ideas

For the meals above, here are some of my favorite methods to prep them.

These recipes will not have detailed measurements because you can substitute the ingredients, use different sauces, and serve to provide ideas for your meals.

Breakfast

Bagel with Cream Cheese
- toast bagels to your liking in the toaster
- spread cream cheese over the one you will eat so they won’t cool down as quickly
Oatmeal with Fruit
- cook old-fashioned or quick oats (both are fine) according to directions (I prefer cooking it with milk)
- add in fruits of your choice (I love sliced strawberries and bananas with granola pieces)
Avocado Toast with Tomatoes and Feta Cheese
- toast bread of your choice
- slice avocados and cherry tomatoes
- spread over toast and sprinkle feta cheese on top
- add a bit of salt and pepper to bring out the taste

**Tip: I recommend avocado toast or oatmeal for days when you need more energy like tests or exam dates.

Lunch

Shrimp Salad
- purchase peeled shrimp to save time or unpeeled shrimp to save money
- defrost shrimp and prepare veggies of your choice
- I usually like chopped cherry tomatoes, lettuce, bell peppers, and avocadoes
- saute shrimp and add your favorite seasoning
- mix shrimp with salad and viola!
Chicken Katsu with Rice
- buy chicken breasts for chicken katsu
- cook rice
- prepare flour, egg, and panko flakes (you can also use crushed chips or toasted bread crumbs)
- coat chicken in flour and lightly shake off excess
- dip in egg wash and finally coat it with panko flakes
- set the temperature of your air fryer to 360 degrees F and bake for 10-13 minutes or until golden brown
- scramble any leftover egg and serve chicken katsu with rice
- if you want sauce (you can prepare one with ketchup, sugar, oyster sauce, and Worcestershire sauce)
Tofu Stirfry
- use super firm tofu
- combine veggies of your choice (I like broccoli, bell peppers, and edamame)
- season to your liking and saute it
- fry tofu and add oyster sauce towards the end
- add over rice or add more veggies and eat tofu stirfry with veggies
Chicken Caesar Salad
- season chicken breast to your liking (I recommend lemon pepper)
- wash lettuce and chop it up
- cut chicken to your liking and mix it with veggies
- drizzle any sauce that you like and sprinkle parmesan cheese

Dinner

Pasta with Meatballs
- disclaimer: this won’t be Italian-worthy but definitely me approved whenever I’m craving pasta or spaghetti
- cook spaghetti based on instructions on the packaging
- preheat oven or air fryer to 330 degrees F or pan fry
- air fry meatballs (I love Costco meatballs!) at 330 degrees F for 9-11 minutes or until crispy to your liking
- saute pan with garlic and butter or oil before adding tomato sauce with Italian seasoning, pepper, and bay leaves
- drain water from the pasta and pour in the sauce
- mix meatballs in pasta and sprinkle parmesan or mozzarella over
Shrimp Tacos with a Side of Beans
- saute shrimp with seasoning of your choice
- cook beans (I like pinto beans) until they are soft and hot
- heat up as many tortillas as you think you will eat
- add in shrimp, guac, and salsa to your taco
- plate it with a side of beans
Sweet and Sour Chicken with Rice
- cook rice
- prepare sauce by mixing garlic, water, soy sauce, ketchup, cornstarch, and brown sugar together
- remove sauce and add in chicken pieces that are coated with cornstarch
- fry it for 5-6 minutes or until golden brown
- remove chicken, add in any veggies of your choice
- add the chicken back into the pan and pour sauce over when done
- plate it with a side of rice
Shrimp Alfredo Pasta
- cook pasta of your choice based on instructions on the packaging
- defrost shrimp and season with salt, pepper, paprika, or any seasoning of your choice
- in a pan, add in a drizzle of oil and saute your shrimp until done
- remove shrimp and add butter to the pan
- after the butter melts, pour in heavy cream, Italian seasoning, and pepper
- add in parmesan cheese and stir until it thickens
- drain pasta and add to the pan
- add in shrimp and sprinkle parmesan and mozzarella cheese over
Avocado Shrimp Tempura Sushi
- cook rice and let it cool
- season shrimp with seasoning that you like
- prepare flour, egg, and panko flakes (you can also use crushed chips or toasted bread crumbs)
- coat shrimp with flour and shake off excess flour
- dip in egg wash
- coat with panko flakes
- air-fry shrimp at 350 degrees F for 8-10 minutes or until golden brown
- on a nori sheet add a thin layer of rice, sliced avocadoes, some cream cheese, and your shrimp
- wrap the roll and slice into sizes that you like (wipe your knife each time after you cut to get nicely sliced sushi)
- sprinkle with sesame seeds
Pizza Bagel
- toast your bagels
- spread tomato sauce over the bagels
- add on chopped meatball pieces (Costco brand)
- sprinkle as much mozzarella cheese as you prefer
- bake at 380 degrees F for 8-10 minutes or until cheese is melted

Hacks to Save Money on Your Groceries

1. Buy in Bulk

If you have food items that you go through quickly, then consider buying in bulk to save money.
I love adding meatballs to my pasta, so I usually get the Costco pack and it lasts me for a month

2. Find Your Favorite Seasoning

Seasoning and sauces can add up quickly if you are not meticulous about it

I recommend trying flavors or buying smaller bottles of new seasoning before going for the large packs
The main seasonings you need are:
- sugar
- salt
- pepper
Some extra seasoning that I enjoy:
- Italian seasoning
- mayo
- parsley
If you enjoy garlic, you can also get several cloves and chop them up when you need to prep your dishes

3. Check Out Weekly Ads and Deals

Usually, there are plenty of deals and coupons for groceries if you check out deals that are going on at supermarkets.

You can also plan around those deals and meal prep according to what food items they have.

4. Save Leftovers

If you make large batches of food, then place them in containers and slip them into your fridge to eat the next day.

Not only will it help you save money, but also not waste food.

5. Go Grocery Shopping on a Full Stomach

I can’t tell you the times I’ve gone to the market and picked up so many unnecessary items because I went on an empty stomach.

When I should have exited with a pint of milk and some cereal, I ended up leaving with three bars of chocolate, sparkling water, pockys, chips, and cereal.

Yes, do not go on an empty stomach because you will be grabbing more snacks than usual and spending more money than you intend to.

How to Make a Grocery List on iPhone

If you are in a rush, then your notes app is super simple for grocery list building.

Firstly, create a new note and title it whatever you want.

Then, go to a new line and click on the checklist icon at the bottom.

Finally, jot down the items that you want and click on the items once you have them in your cart.

Lastly, the items will be checked off and moved to the bottom of the list.

How to Save Time on Meal Prep

If you are always in a rush or super busy, then these tips will help you cut down those minutes.

1. Purchase Pre-done Items

For example, buy pre-peeled shrimp, minced garlic, and chopped vegetables if you don’t want to spend time preparing them.

However, the cost of buying pre-done items is that they may not be as fresh or more expensive than their non-prepped counterparts.

2. Store Food Items in an Orderly Way

If you place your meats in an organized manner, then it will be so much easier to find.

For example, prepackage or organize your fridge and cabinets to help them work for you.

Also, label containers, drawers, and cabinets so you can visibly see them when you are looking for something.

The last thing you want is to be scrambling to find a seasoning or that one item that you need and know you have, but can’t find it anywhere.

Not only will labeled items help you save time, but also save money and prevent food waste since you don’t have to repurchase or throw it out when it gets spoiled somewhere in your kitchen.

3. Prepare a List

Let’s say you purchased some groceries this week.

Then, you should jot it down on a list (either paper or digital) to remind you of the things that you brought and expiration dates.

Moreover, this is a great practice if you have a ton of vegetables or fruits and you need to eat them quickly.

4. Pre-make Meals Ahead of Time

If you have no time at all, then you should prepare your meals ahead of time.

For instance, slice, cut, or chop anything that you need to do.

Also, for some of the meals above, you can always prepare them ahead of time and reheat them as needed.

Furthermore, I recommend making pasta or salads as lunch ideas because they can be reheated or stored in the fridge.

Moreover, they last longer than chicken katsu or sandwiches because the crust can get soggy or soft.

5. Limit Cognitive Load

If you have to prepare avocado toast with tomato and feta cheese in the morning, then prepare the items ahead of time.

You want to limit as many cognitive tasks as possible in the morning, so it does not pose too many challenges for you to accomplish a task.

For example, slice your avocados and tomatoes ahead of time, put the feta cheese towards the front of your fridge, and lay out a plate and utensils on the counter.

As a result, you can find the items quickly in the morning and just toast the bread while you gather your tools.