Monthly Meal Plans

September 2026

Discover 15 easy, healthy and tasty recipes, accompanied with a weekly shopping list and sample planner!

Sample Weekly Planner

Weekly Shopping List

Fruits & Vegetables
Fruits
  • 2 lemons
  • 2 avocados
  • 3 grapefruits
  • 2 limes
  • 2 peach
  • 2 apples
Vegetables
  • pack arugula
  • 2 eggplants (aubergines)
  • 3 zucchinis
  • 3 onions
  • 3 red chilis
  • 1 bulb garlic
  • 1 carrot
  • 2 bunch green onions (spring onions)
  • 2 red bell pepper
  • 1 green bell pepper
  • mung bean sprouts
  • ginger
Protein & Dairy
Meats
  • 4 chicken breasts
  • 2 lbs (900 g) ground turkey
Fish & Seafood
  • 1.5 lbs (700 g) salmon filets
  • 1.5 lbs (680 g) frozen cod filets
Cold
  • 2 packs feta cheese
  • 17 eggs
  • butter
  • quark or cottage cheese
  • large Greek yogurt
  • light cream or dairy-free version
  • 2 mozzarella cheese
  • Parmesan cheese
  • unsweetened almond milk
  • fat free cream cheese
Seeds, Baking, & Spices
Grains
  • rolled oats
  • couscous
  • millet
  • puffed quinoa
  • rice
Nuts & Seeds
  • almonds
  • Brazil nuts
  • sunflower seeds
  • chia seeds
  • roasted peanuts
  • sesame seeds
  • walnuts
Baking
  • coconut flour
  • ground almonds
  • baking soda
  • baking powder
  • vanilla extract
  • white whole wheat flour
Fresh Herbs
  • dill
  • mint
  • cilantro
  • parsley
Dried Herbs & spices
  • cayenne pepper
  • black pepper
  • ground cinnamon
  • ground turmeric
  • onion powder
  • herbs de provence (or mixed herbs)
  • chili flakes
  • curry powder
  • chai spice (store-bought or homemade)
Cans, Condiments, & Misc.
Oils
  • extra virgin olive oil
  • coconut oil
  • sesame oil
Sweeteners
  • honey
  • coconut sugar
Boxed, Canned, & Condiments
  • 2 tomato sauce
  • apple sauce
  • 2 L vegetable broth (or substitute stock cubes)
  • 1 cup (250 ml) chicken stock (or substitute stock cubes)
  • 14 oz (400 g) can cannellini beans
  • breadcrumbs
  • fish sauce
  • crunchy peanut butter
  • tamari sauce
  • soy sauce
  • sweet chili sauce
  • tomato ketchup
  • 14 oz (400 g) can full-fat coconut milk
Misc/Other
  • sea salt