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Flexible Grocery List
A reusable grocery planning sheet for busy shift workers — check what you already have at home and what you need to buy.
Protein Options
| Item | Have at Home | Need to Buy |
|---|
| Rotisserie chicken | | |
| Deli turkey/chicken | | |
| Eggs | | |
| Greek yogurt | | |
| String cheese | | |
| Tuna packets | | |
| Protein shakes | | |
| Chicken salad | | |
| Beans | | |
| Pre-cooked grilled chicken | | |
Bread / Carbohydrates
| Item | Have at Home | Need to Buy |
|---|
| Whole grain bread | | |
| Tortillas | | |
| Sandwich thins | | |
| Bagels | | |
| Rice | | |
| Microwave rice cups | | |
| Crackers | | |
| Oatmeal | | |
Fruits & Vegetables
| Item | Have at Home | Need to Buy |
|---|
| Apples | | |
| Bananas | | |
| Grapes | | |
| Berries | | |
| Baby carrots | | |
| Cucumbers | | |
| Salad kits | | |
| Steamable frozen vegetables | | |
Healthy Fats & Extras
| Item | Have at Home | Need to Buy |
|---|
| Avocado | | |
| Hummus | | |
| Guacamole cups | | |
| Nuts / trail mix | | |
| Peanut butter | | |
| Light mayo | | |
| Salsa | | |
| Cheese slices | | |
Quick Shift Snacks / Emergency Foods
| Item | Have at Home | Need to Buy |
|---|
| Protein bars | | |
| Jerky | | |
| Yogurt cups | | |
| Cheese sticks | | |
| Frozen meals | | |
| Frozen burritos | | |
| Soup | | |
| Peanut butter crackers | | |
Favorite Sandwich Ideas
| Item | Have at Home | Need to Buy |
|---|
| Turkey + avocado | | |
| Chicken wrap + salsa | | |
| Tuna sandwich | | |
| Egg sandwich | | |
| Turkey melt | | |
| Quesadilla with chicken & cheese | | |
Simple Reminders
- Aim to include protein at meals and snacks.
- Convenience foods are okay and can support consistency.
- Keep easy backup foods available for busy shifts.
- Pair sandwiches with fruit or vegetables most of the time.
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