HEALTHY MEDITERRANEAN WEEKLY MEAL PREP CATEGORIZED GROCERY SHOPPING LIST Private Chef Robert L. Gorman Source menu: Healthy Mediterranean Weekly Meal Prep — Mediterranean breakfast, lunch, and dinner ideas. NOTE: This list is consolidated from the full menu repertoire and is designed as a master shopping list. Quantities should be adjusted based on the number of clients, meals selected, and delivery schedule. ============================================================ PROTEINS — POULTRY ============================================================ - Eggs - Whole chickens - Bone-in chicken thighs - Boneless chicken thighs - Chicken breasts or cutlets - Ground chicken - Poached or shredded chicken - Chicken sausage - Cornish hens - Duck breast ============================================================ PROTEINS — LAMB ============================================================ - Lamb shoulder - Ground lamb - Lamb shanks - Lamb chops - Lamb sausage or merguez - Sliced lamb for gyro or shawarma - Lamb for kefta or kebabs ============================================================ PROTEINS — PORK ============================================================ - Spanish chorizo - Smoked chorizo - Prosciutto - Jamón serrano - Pork belly - Pork shoulder - Pork tenderloin - Pork loin roast - Pork cheeks - Thick-cut pork chops - Ground pork - Porchetta or herb-roasted pork ============================================================ PROTEINS — FISH & SEAFOOD ============================================================ - Wild salmon fillets - Whole sea bass ============================================================ DAIRY & CHEESE ============================================================ - Greek yogurt, full-fat or strained - Labneh - Feta cheese - Fresh ricotta - Queso fresco - Fresh mozzarella - Manchego - Parmesan - Provolone - Goat cheese - Milk - Butter - Béchamel ingredients as needed: milk, butter, flour ============================================================ LEGUMES & BEANS ============================================================ - Chickpeas - Cannellini beans - White beans - Green lentils - Fava beans - Hummus ============================================================ GRAINS, PASTA, BREADS & WRAPS ============================================================ - Steel-cut oats - Farro - Bulgur - Couscous - Basmati rice - Short-grain rice - Brown rice - Orzo - Pasta for pastitsio - Whole-grain bread - Country bread - Crusty bread - Sourdough bread - Tomato-rubbed bread ingredients - Barley rusks - Pita bread - Flatbread - Lavash - Baguette - Ciabatta - Rolls for bocadillo - Pita chips - Phyllo dough - Breadcrumbs for Milanese-style cutlets - Polenta ============================================================ VEGETABLES — FRESH ============================================================ - Tomatoes - Cherry tomatoes - Large tomatoes for stuffing - Bell peppers - Roasted red peppers - Red peppers - Charred peppers - Zucchini - Eggplant - Cucumbers - Radishes - Red onions - Yellow onions - Scallions - Garlic - Potatoes - Lemon potatoes ingredients - Fennel bulbs - Baby artichokes - Asparagus - Broccoli rabe - Spinach - Kale - Mixed greens - Arugula - Wilted greens - Sautéed greens - Olives - Capers - Peas - Pickled turnips - Quince - Mushrooms, mixed ============================================================ FRUIT ============================================================ - Apples - Pears - Figs, fresh or dried - Dates - Dried apricots - Fresh apricots - Peaches - Melon - Citrus fruit - Oranges - Grapefruit - Lemons - Pomegranate seeds - Pomegranate molasses - Berries - Grapes - Cherries or cherry preserves for reduction - Currants ============================================================ HERBS ============================================================ - Parsley - Mint - Fresh basil - Dill - Thyme - Rosemary - Sage - Oregano - Cilantro, optional for sauces or garnish ============================================================ SPICES, SEASONINGS & DRIED HERBS ============================================================ - Sea salt - Flaky salt - Black pepper - Cinnamon - Cumin - Smoked paprika - Sweet paprika - Saffron - Sumac - Za'atar - Ras el hanout - Coriander seeds - Bay leaves - Harissa - Pickling spices, optional for turnips - Garlic powder, optional - Dried oregano - Dried thyme ============================================================ NUTS & SEEDS ============================================================ - Walnuts - Pistachios - Almonds - Pine nuts - Toasted almonds - Crushed pistachios ============================================================ OILS, VINEGARS & CONDIMENTS ============================================================ - Extra virgin olive oil - Neutral cooking oil, if needed - Aged balsamic vinegar - Sherry vinegar - Red wine vinegar - Pomegranate dressing ingredients - Tahini - Tzatziki - Toum garlic sauce - Herb aioli - Yogurt sauce ingredients - Romesco sauce ingredients - Tomato sauce - Tomato paste - Preserved lemons - Honey - Orange blossom honey ============================================================ WINE, LIQUOR & COOKING LIQUIDS ============================================================ - White wine - Red wine - Sherry - Chicken stock - Vegetable stock - Water or broth for grains and soups ============================================================ PANTRY & BAKING ITEMS ============================================================ - Flour - Eggs for béchamel or baking-style preparations, as needed - Sugar, minimal use - Honey for sweetening - Cornstarch or arrowroot, optional for sauce adjustments - Salt for sea bass salt crust - Parchment paper - Aluminum foil ============================================================ SAUCE & PREP COMPONENTS ============================================================ - Spiced tomato-pepper sauce for shakshuka - Tomato sauce for braises and stuffed vegetables - Lemon-herb marinade - Yogurt marinade or sauce - Tahini sauce - Tzatziki sauce - Romesco sauce - Mint chimichurri - Cherry-balsamic reduction - Pomegranate glaze - Lemon-pomegranate dressing - Herb aioli - Béchamel sauce - Pan juices from roasted poultry ============================================================ MEAL PREP PACKAGING & SERVICE SUPPLIES ============================================================ - Meal prep containers with lids - Soup containers - Sauce cups - Labels - Painter's tape or freezer tape - Permanent markers - Parchment paper - Foil pans, if needed - Zip-top bags - Disposable gloves - Paper towels - Sanitizing wipes ============================================================ OPTIONAL GARNISHES ============================================================ - Lemon wedges - Fresh dill sprigs - Parsley leaves - Mint leaves - Pomegranate seeds - Crumbled feta - Shaved Parmesan - Olive oil for finishing - Toasted pine nuts - Toasted almonds - Pistachios - Black olives - Sumac dusting - Za'atar dusting ============================================================ SHOPPING NOTES ============================================================ - Prioritize olive oil, vegetables, legumes, whole grains, and fresh herbs as the Mediterranean foundation. - Buy proteins according to the selected weekly menu rather than purchasing every protein on the master list. - Choose fish sparingly if following the original menu balance. - Purchase herbs as close to prep day as possible. - Batch-cook grains such as farro, bulgur, rice, couscous, and orzo for efficient weekly meal prep. - Keep sauces separate where possible for better reheating and texture.