My Target Grocery List for a Week’s Worth of Healthy High-Protein Meals

Juggling work, family schedules, and personal goals can feel like an Olympic sport, and let’s be honest—nobody wants to subject their weeknights to a last-minute scramble for dinner. That’s where an intentional approach to grocery shopping and meal prep comes in. As you guys know, Target (our partner on today’s post) is my go-to for all my weekly essentials, and it doesn’t hurt that I can grab a fall candle and new mascara while I’m at it. That feeling of starting the week with a fridge full of nourishing ingredients and a delicious menu on deck? It may sound too good to be true, but trust me—it’s not.

Yes, I’m obsessed with my Sunday rituals. Romanticizing the routines that help me get setup for the week goes a long way in getting me aligned before the week begins. (Not to mention, stave off the Sunday Scaries.) I love starting the day by getting my groceries delivered with my Target Circle 360 subscription and heading into the kitchen for some meal prep. And though I make sure to weave a few treats into the week—pumpkin protein pancakes and PSL-inspired cookies, anyone?—I also lean on healthy recipes to power through and keep our whole family feeling their best.

Watch the video below as I walk you through my entire Target grocery haul, then read on for this week’s meal plan:

Fall Meal Prep: How I Plan and Organize My Meals for the Week Ahead

While I love the occasional spontaneous Thursday night dinner, I find that investing a bit of time upfront in planning and prepping sets me up for success. By mapping out my grocery strategy and identifying a few recipes I can’t wait to make, I can weave intention and mindfulness into the entire process. This keeps stress out of my Sunday fall meal prep—instead, it’s a joyful routine I look forward to week after week.

Ahead, I’m sharing exactly how I plan it all out. From money-saving tips to ideas for cutting down on food waste, steal my fall meal prep ideas so you make every week ahead run as smoothly as possible—all season long.

My Grocery Strategy

Shop your pantry and fridge first. Take a moment to survey your pantry and refrigerator to see what you already have on hand. This simple step helps you utilize ingredients you might otherwise forget about, reducing food waste and making your shopping trip more efficient. By making a list based on what’s already in your kitchen, you can cut down on unnecessary purchases and ensure a more organized, budget-friendly approach to meal prep.

Buy in season. Buying in-season produce is a smart way to maximize both flavor and savings. Seasonal fruits and vegetables are not only fresher and more nutritious but also often come with a lower price tag compared to out-of-season items. By focusing on in-season ingredients, you can enjoy a variety of vibrant, budget-friendly options that elevate your high-protein meals while supporting local farmers. (Win-win!)

Stock up in bulk. Buying in bulk on staples like grains, nuts, and beans is a cost-effective way to keep your pantry well-supplied. Purchasing larger quantities often means you get more value for your money, and it ensures you always have the essentials on hand. Plus, it reduces the need for frequent shopping trips, saving you time and helping you stay on track with your meal planning.

This Week’s High-Protein Menu

Now for the best part. When I’m deciding on the weekly menu, I always start by thinking about our needs and schedules. With busy workdays, after-school activities, and gatherings, I know that flexibility is key. I lean toward meals that can easily be adapted or repurposed throughout the week—like roasting a chicken that can be the star of one dinner and then transform into a hearty salad or soup for another. By planning ahead, I make sure that each meal fits seamlessly into our week, making life a little easier and a lot more delicious.

This week, I’m leaning on a variety of both plant-based and animal protein-centric meals that pack plenty of color (and, as a result, nutrients) onto our plates. This is what I have planned for the week ahead:

• Monday: Sheet Pan Harvest Hash
• Tuesday: Spice-Rubbed Chicken with Sweet Potatoes
• Wednesday: Shrimp Tacos
• Thursday: Mediterranean Kale Salad
• Friday: Sweet Potato Chickpea Bowl

My Grocery List

When I sit down to make my grocery list for the week, I start by jotting down all the ingredients I’ll need for each recipe. Since I’m making a Sheet Pan Harvest Hash on Monday, I’ll need hearty root vegetables like sweet potatoes, Brussels sprouts, and carrots, along with some fresh herbs to tie it all together. For Tuesday night’s chicken, I’ll add chicken breasts, a variety of spices like smoked paprika and cumin, and maybe some citrus for a bright finish. Shrimp Tacos are on the menu for Wednesday, so I’ll be picking up shrimp, avocados, fresh cilantro, and corn tortillas. I always like to add a little crunch with some slaw, so I’ll grab some cabbage and limes for that as well.

As I move through the rest of the week, I make sure to keep my list organized by section, which makes grocery shopping so much easier. For Thursday’s Mediterranean Kale Salad, I’ll be stocking up on kale, cherry tomatoes, cucumbers, feta, and olives, along with some whole-grain pita bread to serve on the side. Friday’s Sweet Potato Chickpea Bowl is one of my favorites because it’s packed with flavor and nutrients—I’ll need chickpeas, sweet potatoes, tahini, and some greens to round it out. I also like to check my pantry and fridge as I go, marking off any ingredients I already have on hand. This way, I’m not only saving time at the store but also cutting down on food waste, which is always a win in my book.

Get out your grocery list and check off all the essentials below.

A Note on Breakfasts and Lunches

I used to be the kind of person who would make every single meal for the entire week ahead. All of my breakfasts were prepped to completion, and I had Tupperware on Tupperware of lunchtime salads, sandwiches, and entrées stacked in the fridge. But over the years, I’ve learned that—shocker!—I don’t crave chia pudding Monday through Friday. My solution? Rather than prepping all of my meals, I stock up on ingredients that give me the flexibility to mix and match as I please.

That way, I have everything I need for yogurt bowls, spontaneous scrambles, and toasts that deliver that extra bit of crunch. What’s more, I can lean on leftovers for lunches when I need something quick and nourishing.

Pantry Staples

Keeping my pantry stocked with staples from Target is one of my favorite ways to make meal planning and prep a breeze. I love knowing that I always have a reliable stash of essentials that are simple but make any meal all the more delicious. Target’s Good & Gather brand has become my go-to for high-quality basics at a great price—I’ll grab canned beans, tomatoes, and broth to have on hand for quick soups, stews, or grain bowls. And of course, I never forget to stock up on olive oil, vinegar, and spices, which instantly elevate any dish with just a drizzle or a dash.

Having these pantry staples ready to go means I’m always just a few ingredients away from a nourishing meal, even on the busiest of days. It also gives me the flexibility to improvise or switch up the menu if I find something inspiring at the market or if plans change. Plus, keeping a well-stocked pantry reduces the number of last-minute grocery runs, saving both time and money. Whether I’m whipping up a quick dinner or adding the finishing touches to a planned recipe, I love knowing that I can count on my Target pantry essentials to make it happen.

How I Meal Plan

Think of Meal Prep as Self-Care

Rather than thinking of meal prep as something I have to do, I’ve come to think of meal prep as a form of self-care. Now, instead of seeing it as just another task on my to-do list, I view meal prep as a way to nurture myself and my family throughout the week. It’s a simple but powerful way to take care of ourselves, and I’ve found that when I approach meal prep with this mindset, it becomes a ritual that I actually look forward to.

Keep It Simple

I know, I said above that I like to spend a few hours in the kitchen doing my fall meal prep, but that doesn’t mean every recipe has to be complicated or time-consuming. In fact, some of my favorite meals are the ones that come together with just a handful of ingredients and minimal effort. I’ve learned that the key to staying consistent with meal prep is to keep things straightforward—choose recipes that you can easily batch-cook, use ingredients that overlap between meals, and don’t be afraid to repeat dishes that you know your family loves. By keeping it simple, you’ll not only save time but also make the whole process more enjoyable and sustainable in the long run.

Batch-Cook Versatile Proteins

I’ll prepare a large portion of chicken breasts, tofu, or legumes and season them simply so they can easily be added to salads, wraps, or grain bowls. By having these proteins ready to go, I can quickly assemble meals without starting from scratch every time. This approach not only saves time but also ensures that you have a nutritious base for a variety of meals, making your weeknight cooking a breeze.

For more of my entertaining, food, decor, and fashion faves, explore and shop my Target storefront.

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