Healthy Walmart Grocery List and Sample Menu


Alright, alright, alright…here we go with another grocery haul.

After working with clients for years, I know how hard nutrition can be.

I know the struggle of what to eat, and then creating a menu and a grocery list to match just feels overwhelming.

Well, I am here to make it easier on you. And to also show you that it doesn’t have to be hard if you just follow a few simple rules.

While teaching you the how (like I always do) I thought I would also share a sample grocery list and menu with you that we will be following this week!

Grocery Shopping Rules to Follow

Okay, so maybe learning how to eat healthy is a bit overwhelming and it feels like you have to re-learn everything you once knew.

It’s hard, I get it. I wasn’t always this way.

But what is important is that you take it one step at a time. Don’t assume anything is going to happen overnight.

It seems hard now, but before you know it, it will actually be making your life so much easier. So, a few shopping rules to follow.

• Get pick-up or delivery. I know that means you can’t pick your own produce, but if you are overwhelmed by creating a menu, then a list, and then shopping…take out the shopping. It will save you time, and you will likely save money!

• Always have a list. If you walk into the store having no idea what you need, you will walk out with a bunch of stuff that doesn’t go together and you likely can’t make meals with.

• Shop the outsides. If you want to stick to a relatively healthy diet, stick to the outside of the store. The isles are what carry the packaged goods we don’t need as often. Plus, how do you walk by tortilla chips and not buy them!?

Walmart Grocery List


• Broccoli

• Kale

• Salad mix (I get a pre-mixed one instead of all the separate ingredients)

• Asparagus

• Slaw mix

• Red pepper

• Celery

• Red Onion

• Lime

• Avocado

• Shredded hashbrowns

• Sweet potatoes


• Chicken sausage

• Rotisserie chicken

• Salmon

• Shrimp

• Chicken breasts


• Eggs

• Egg whites


• Crasins

• Mayonnaise

• Dijon mustard

• Salad dressing ( I love primal kitchens)

• Wrap (I love Siete)

• Rice

• Canned coconut milk

I didn’t add quantities because there are two of us eating our meals.

And maybe it is just you, or maybe you have a family you are feeding, so choose your quantities based on how many people you are feeding!

Also – keep in mind that the more you make, the more leftovers you have.

And leftovers allow you to have food prepped and ready when you are in a pinch, without needing to take extra time to cook.

This is especially helpful if you know you are going to be busy or working late, you can have leftovers for dinner a second night without having to take the time to cook again!

Week Long Menu


If you are someone who wants to change their lifestyle but you KNOW if it’s around you are going to binge…don’t buy it.

At least let yourself build a solid foundation first, and then bring in the foods you have a hard time around to teach yourself that you are allowed to have them, and that means you don’t have to eat them all at once.

In order to stay on track, even thought I work from home and have plenty of time to cook and prep, I create a menu every week.

This makes grocery shopping less of a task, and just allows me to keep it simple getting only what I need for the week.

So I write down breakfast and lunch (which is the same all week) and then I make a list of what will be for dinner for the next 5-7 days. Then I make my grocery list, order it and boom, I am done and ready to go!

So it doesn’t have to be this big long drawn out process of pinteresting different recipes.

It can simply just be keeping your food simple and easy and mixing and matching similar foods throughout the week.

Let’s dive into what the menu looks like this week…


Hashbrowns, chicken sausage, kale and eggs/egg white mixture!


Chicken salad wrap (rotisserie chicken, celery, red onion, crasins, mayonnaise and dijon mustard) with a side salad


Monday: Salmon, broccoli and rice

Tuesday: Shrimp bowls (shrimp, slaw mix, rice and we used Trader Joes Almond Butter dressing)

Wednesday: Breakfast

Thursday: Coconut Chicken (Chicken breasts, coconut milk, red pepper, kale, lime and taco seasoning in the crockpot)

Friday: Grilled chicken, asparagus and sweet potatoes on the grill

See – nothing is complicated. In fact, this weeks meals are all super simple because we have some travel and extra plans, so we don’t want to spend an hour each night cooking.

Find what works for you and stick with it. You don’t need to be doing what others are doing. There are no rules to the game, it’s just finding your flow.

If you liked this blog, please share it on your social channel.

It helps so much when you share, and it could help someone else who is struggling to eat healthy.

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Haley Rowe January 27, 2021