Grocery Shopping for Athletes: A Weekly Fueling Guide

Feeling overwhelmed at the grocery store is completely normal, especially when you’re managing training, school, work, and recovery. This Weekly Grocery List for Athletes takes the guesswork out of shopping so you can get in and out with purpose. Fill your kitchen with foods that boost energy, enhance performance, support recovery, and keep you healthy throughout the season. For a complete list of meals and recipe ideas, click here.

Inside, you’ll find:

A streamlined list of athlete-friendly staples
Quick tips to make grocery shopping easier
Sample meal ideas to help you turn those ingredients into balanced meals

Whether you’re shopping once a week or splitting it into a couple of smaller trips, this guide can help you stay organized, well-fueled, and ready to perform at your best.

Quick Tips for Stress-Free Shopping

Pick a few meals ahead of time so you walk into the store with a plan.
Write out a list to stay organized.
Aim for two grocery runs per week—Sundays and Thursdays work well so you can keep fresh food on hand and support busy training days.

Grocery List

Fresh Vegetables

Avocado
Broccoli
Carrots
Cucumbers
Lettuce (pre-washed in a container or bag: spinach, mesclun, kale)
Onions
Peppers
Sweet or white potatoes
Tomatoes
Salad kits (Trader Joe’s recommendations: Miso Crunch, Lemony Arugula, Broccoli & Kale Slaw)

Fresh Fruits

Apples
Bananas
Cut up pineapple
Grapes
Lemons/Limes
Oranges
Berries (fresh or frozen)

Snacks

Granola bars (Rx, Nature Valley, Clif, KIND, Lara bar, G2G)
Individual almond packs
Crackers or rice cakes
Frozen edamame
Pretzels

Condiments & Sauces

Almond butter
Peanut butter (check ingredients for peanuts and salt)
Jam/Jelly/Preserves
Pasta sauce (Rao’s)
Salsa
Sriracha (hot sauce)
Soy sauce
Olive oil
Coconut oil
Worcestershire sauce

Pantry Staples

Chickpeas/beans
Tuna (packed in water)
Vinegar (red or balsamic)
Vegetable or chicken stock
Pumpkin or sunflower seeds
Oatmeal
Rice cakes

Breads & Grains

Whole wheat, white bread or sourdough
English muffins
Tortillas
Quinoa
Rice, white or brown

Dairy

Plain low-fat Greek yogurt (Fage or Chobani)
Horizon chocolate milk (8 oz individual containers)
Butter
Milk (alternatives: Lactaid, Fair life, soy milk)
Eggs

Meat & Meat Alternatives

Chicken
Tofu
Hummus
Turkey
Shellfish or fish
Canned tuna

Beverages

Seltzer
Tea/coffee
Sports drinks (for workouts)
Tart cherry juice (for recovery)

Herbs (Fresh or Dried)

Herbs de Provence
Oregano
Basil
Sage
Dill
Mint

Quick and Easy Meal Ideas

Pre-workout/Quick energy foods

Fresh fruit
Fig bar
Fruit leather
Applesauce pouch
Nutrigrain bar
Rice cake, peanut butter, and honey

Breakfast

Oatmeal Bowl or overnight oats

Cooked oats with milk
Nut butter
Banana
Chia seeds (limit to 1 Tbsp)
Drizzle of honey or maple syrup

Toast with avocado and eggs

Whole wheat toast
Scrambled eggs
Avocado
Fruit (grapes, berries, or orange slices)

Mid-Morning Snack

Greek Yogurt & Granola

Greek yogurt
Granola
Mixed berries

PB&J sandwich

Whole wheat bread, peanut butter, jelly

Fruit & Protein Drink

Banana or berries
Protein drink (i.e. Fairlife) or drinkable yogurt

Lunch

Chicken & Rice Bowl

Grilled chicken
Rice
Broccoli
Sliced avocado
Olive oil

Turkey Wrap

Tortilla
Turkey
Cheese
Avocado
Sliced veggies (cucumbers, tomatoes, spinach)

Afternoon Snack

Trail Mix

Almonds
Dried fruit
Dark chocolate chips

Hummus & Crackers

Hummus
Crackers or pita chips
Carrot & cucumber

Smoothie

Ingredients: milk, ice, greens (spinach or kale), banana, peanut butter, maple syrup or honey, optional flavored protein powder

Dinner

Salmon & Quinoa Bowl

Salmon
Quinoa
Roasted sweet potatoes
Sauteed spinach
Olive oil

Pasta with Meat Sauce

Pasta
Ground turkey, tofu or beef
Marinara sauce
Sauteed spinach or side salad

Evening Snack

Toast with peanut butter

Toast with peanut butter

Cereal

Cheerios with milk
Orange Juice

Cottage Cheese & Fruit

Cottage cheese
Berries (fresh or frozen)
Pumpkin seeds

Amy Stephens