Free 21-Meal, 1-Week Endometriosis Diet Grocery List

Medically Reviewed by Dr. Melissa Thompson, PT, DPT, MTC

Dr. Thompson is board certified and the owner of Louisiana Pelvic Health. Her expertise is in alleviating bladder, bowel, and sexual pain symptoms during pregnancy, postpartum, and throughout a woman's life.

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Grocery shopping can be draining, frustrating, and expensive.

You get off work or pick up the kids from school, and the LAST thing you want to do is walk the aisles of the grocery store.

After a week or two of trying to shop for healthy foods, you get burnt out.

Instead, ordering in pizza or heading out to eat sounds much easier (yet, makes you feel worse...).

Instead, having a pre-planned grocery shopping list for the week can help eliminate some frustration at the grocery store.

We've already put together a 1-week meal plan filled with delicious recipes. 

You can check out the meal plan here.

But, in order to get your grocery shopping done, you'd have to go through EVERY recipe and write it down.

Thankfully, we've already done the work for you. 

Scroll down to see your grocery shopping list for 21 meals worth of healthy, endometriosis-friendy recipes.

One important thing:

For the 1-week meal plan, you eat a lot of leftovers to save time and make your life easier.

So, we've already 1.5x each recipe so that you will have enough for leftovers.

Endometriosis-Friendly Grocery Shopping List

Produce

• 6 medium sweet potatoes

• 7 whole bell peppers

• Container of organic spinach

• 1 pint cherry tomatoes, halved OR 2 large tomatoes

• 4 medium avocados

• 3.5 lbs firm mixed veggies

  • Asparagus
  • Butternut squash
  • Mushrooms
  • Brussels sprouts

• 1 bunch of green onions

•  1 head of parsley

• Lettuce (romaine or butter lettuce)
• 12 oz button or baby bella mushrooms

• Ginger root

• 2 heads of garlic

• 3 heads of broccoli

• 3 lemons

• 2 limes

• 7 bananas (freeze 3 right away)

• Small container of fresh blueberries

• Small container of fresh raspberries

• Small container of fresh strawberries

• Large bag of frozen strawberries

• Large bag of frozen blueberries

• Small container of cubed pineapple

Meat

• 1.5 lbs of ground chicken
• 3 large boneless skinless chicken breasts
• 2 lbs of salmon fillets
• 1.5 lbs ground beef
• 0.75 lbs of ground turkey

Healthy Fats

• 6 cans of full-fat coconut milk
• Avocado oil for sauteing
• Extra Virgin Olive Oil
• Coconut oil

Spices

• Salt
• Pepper
• Chili powder
• Paprika
• Cumin
• Salt
• Oregano
• Garlic powder
• Onion powder
• Cayenne powder
• Cinnamon
• Smoked paprika

Miscellaneous

• Endometriosis-friendly granola
• Small bag of unsweetened coconut flakes
• Small agave nectar
• Large coconut aminos
• Almond butter
• 1 14 oz. can black beans
• 2 organic, 70% or higher dark chocolate bars
• Organic walnuts
• Small container of pine nuts
• 2 containers Farmhouse Bacon Chopped Salad Kit
• Black sesame seeds (for garnish, so not totally necessary)
• Organic honey
• 1 teaspoon Dijon mustard
• 1 tablespoon red wine vinegar

Below are the individual recipes and their ingredients

Below you can see each day's recipes and the ingredients that each recipe calls for.

This will allow you to make changes to your grocery list if you see a recipe you want to remove. 

Day 1

Breakfast

Coconut Milk Strawberry Banana Smoothie:

Ingredients

• 1 whole banana

• 3 frozen strawberries

• 1/2 cup of coconut milk

• 1/4 cup of crushed ice

• 1 tablespoon of unsweetened toasted coconut

• 1 teaspoon of agave nectar

Lunch

Chicken lettuce wraps:

Ingredients

• 1 lb ground chicken (we ground raw chicken thighs or chicken breast in our food processor)
• 6–8oz button or baby bella mushrooms, finely minced
• 1 (8oz) can water chestnuts, drained and minced
• 2 green onions, sliced
• 2 tsp fresh ginger, minced
• 1 clove garlic, minced
• 1 Tbsp avocado oil (olive or coconut oil would work well too)
• 1/4–1/3 cup coconut aminos, GF tamari, or soy sauce
• Lettuce Leaves

 

Dinner:

Roasted broccoli with salmon:

 Ingredients

• 1 1/2 pounds salmon fillets, skinned and cut into 4 portions
• 2 heads of broccoli, washed and cut into florets (about 4 cups)
• 3 tablespoons avocado oil or melted coconut oil
• 1-2 cloves of garlic, minced and divided
• 1 1/4 teaspoon of sea salt, divided 
• 1/2 teaspoon ground black pepper, divided
• 1  sliced lemon (optional)

Snacks:

A handful of walnuts is the perfect snack for fiber and omega 3s.

Ingredients

• Organic walnuts

Day 2

Breakfast:

Coconut Milk Strawberry Banana Smoothie round 2!

 Ingredients

• 1 whole banana

• 3 frozen strawberries

• 1/2 cup of coconut milk

• 1/4 cup of crushed ice

• 1 tablespoon of unsweetened toasted coconut

• 1 teaspoon of agave nectar

Lunch:

The leftover Chicken lettuce wraps that you made for lunch yesterday!

Ingredients

• 1 lb ground chicken (we ground raw chicken thighs or chicken breast in our food processor)
• 6–8oz button or baby bella mushrooms, finely minced
• 1 (8oz) can water chestnuts, drained and minced
• 2 green onions, sliced
• 2 tsp fresh ginger, minced
• 1 clove garlic, minced
• 1 Tbsp avocado oil (olive or coconut oil would work well too)
• 1/4–1/3 cup coconut aminos, GF tamari, or soy sauce
• Lettuce Leaves

Dinner:

Sweet Potato Taco Bowls:

 Ingredients

• 2 tbsp chili powder*
• 1 tbsp sweet smoked paprika (feel free to use hot smoked paprika if you like extra spicy)
• 1 tbsp ground cumin
• 2 tsp kosher salt
• 1 tbsp dried oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4-1/2 tsp cayenne powder (optional, very spicy)
• 1 lbs (454 grams) sweet potatoes, peeled and copped into 1-2" cubes (approx.)
• 1 tbsp vegetable oil
• 1 lbs (454 grams) extra lean ground beef
• 1 14 oz. (330 ml) can black beans, drained and rinsed
• 1 cup corn, either from can or 2 ears of corn (REMOVE CORN FOR ENDOMETRIOSIS FRIENDLY)
• 1 pint cherry tomatoes, halved OR 2 large tomatoes chopped
• 1 medium avocado, sliced

Snacks:

Have a handful (or two or three) of this anti-inflammatory granola.

Ingredients:

• Anti-inflammatory granola.

Day 3

Breakfast:

Anti-Inflammatory Blueberry Smoothie:

 Ingredients:

• 1 cup almond milk (Substitute coconut milk)
• 1 frozen banana
• 2/3 - 1 cup frozen blueberries
• 2 handfuls spinach or leafy greens
• 1 T almond butter
• 1/4 tsp cinnamon
• 1/8 - 1/4 tsp cayenne start light and add as desired
• 1 tsp maca powder optional

Lunch:

Leftover Sweet Potato Taco Bowls:

Ingredients

• 2 tbsp chili powder*
• 1 tbsp sweet smoked paprika (feel free to use hot smoked paprika if you like extra spicy)
• 1 tbsp ground cumin
• 2 tsp kosher salt
• 1 tbsp dried oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4-1/2 tsp cayenne powder (optional, very spicy)
• 1 lbs (454 grams) sweet potatoes, peeled and copped into 1-2" cubes (approx.)
• 1 tbsp vegetable oil
• 1 lbs (454 grams) extra lean ground beef
• 1 14 oz. (330 ml) can black beans, drained and rinsed
• 1 cup corn, either from can or 2 ears of corn (REMOVE CORN FOR ENDOMETRIOSIS FRIENDLY)
• 1 pint cherry tomatoes, halved OR 2 large tomatoes chopped
• 1 medium avocado, sliced

Dinner:

Leftover Roasted broccoli with salmon that you made for dinner on night 1.

 Ingredients

• 1 1/2 pounds salmon fillets, skinned and cut into 4 portions
• 2 heads of broccoli, washed and cut into florets (about 4 cups)
• 3 tablespoons avocado oil or melted coconut oil
• 1-2 cloves of garlic, minced and divided
• 1 1/4 teaspoon of sea salt, divided 
• 1/2 teaspoon ground black pepper, divided
• 1  sliced lemon (optional)

Snacks:

 

  Ingredients

• Organic dark chocolate (at least 70% cacao)

Day 4

Breakfast:

Round 2 of the Anti-Inflammatory Blueberry Smoothie:

 Ingredients:

• 1 cup almond milk (Substitute coconut milk)
• 1 frozen banana
• 2/3 - 1 cup frozen blueberries
• 2 handfuls spinach or leafy greens
• 1 T almond butter
• 1/4 tsp cinnamon
• 1/8 - 1/4 tsp cayenne start light and add as desired
• 1 tsp maca powder optional

Lunch:

Leftover Sweet Potato Taco Bowls:

 Ingredients

• 2 tbsp chili powder*
• 1 tbsp sweet smoked paprika (feel free to use hot smoked paprika if you like extra spicy)
• 1 tbsp ground cumin
• 2 tsp kosher salt
• 1 tbsp dried oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4-1/2 tsp cayenne powder (optional, very spicy)
• 1 lbs (454 grams) sweet potatoes, peeled and copped into 1-2" cubes (approx.)
• 1 tbsp vegetable oil
• 1 lbs (454 grams) extra lean ground beef
• 1 14 oz. (330 ml) can black beans, drained and rinsed
• 1 cup corn, either from can or 2 ears of corn (REMOVE CORN FOR ENDOMETRIOSIS FRIENDLY)
• 1 pint cherry tomatoes, halved OR 2 large tomatoes chopped
• 1 medium avocado, sliced

Dinner:

Spicy Southwest Stuffed Peppers:

 Ingredients:

• 1/2 lb ground turkey
• 1 cup spinach
• 1/2 tsp ground pepper
• 1/4 tsp cayenne
• 1 tsp paprika
• 1/2 tsp chili powder
• 1 tsp garlic
• 1/2 tsp cumin
• 5 whole peppers
• 1 Tbsp crushed pine nuts

Snacks:

A handful of walnuts.

Ingredients

• Organic walnuts

Day 5

Breakfast:

Sweet Potato Breakfast Bowl:

 Ingredients:

• 1 small sweet potato, pre-baked
• 1 serving protein powder* (optional)
• 1 small banana, sliced
• 1/4 cup raspberries
• 1/4 cup blueberries

Lunch:

Leftover Spicy Southwest Stuffed Peppers:

Ingredients:

• 1/2 lb ground turkey
• 1 cup spinach
• 1/2 tsp ground pepper
• 1/4 tsp cayenne
• 1 tsp paprika
• 1/2 tsp chili powder
• 1 tsp garlic
• 1/2 tsp cumin
• 5 whole peppers
• 1 Tbsp crushed pine nuts

Dinner:

Strawberry Avocado Salad:

Ingredients:

Snacks:

  Ingredients

• Organic dark chocolate (at least 70% cacao)

Day 6

Breakfast:

Sweet Potato Breakfast Bowl for the second day:

Ingredients:

• 1 small sweet potato, pre-baked
• 1 serving protein powder* (optional)
• 1 small banana, sliced
• 1/4 cup raspberries
• 1/4 cup blueberries

Lunch:

Leftover Strawberry Avocado Salad:

Ingredients:

 

Dinner:

One pan chicken and veggies recipe:

 Ingredients:

• 3.5 lbs firm mixed veggies, cut into 1” pieces*
• 2 large boneless chicken breasts, cut into 1” pieces
• 1/4 cup olive oil, extra virgin
• 2 tsp garlic powder
• 2 tsp smoked paprika
• 1/2 tsp salt
• Ground black pepper, to taste
• 1 cup corn, frozen (REMOVE FOR ENDOMETRIOSIS FRIENDLY)
• 1 lime, juice of
• 1/4 cup cilantro, chopped

Snacks:

Ingredients:

• Anti-inflammatory granola.

Day 7

Breakfast:

Go back to the Coconut Milk Strawberry Banana Smoothie:

Ingredients

• 1 whole banana

• 3 frozen strawberries

• 1/2 cup of coconut milk

• 1/4 cup of crushed ice

• 1 tablespoon of unsweetened toasted coconut

• 1 teaspoon of agave nectar

Lunch:

Leftover One pan chicken and veggies recipe:

Ingredients:

• 3.5 lbs firm mixed veggies, cut into 1” pieces*
• 2 large boneless chicken breasts, cut into 1” pieces
• 1/4 cup olive oil, extra virgin
• 2 tsp garlic powder
• 2 tsp smoked paprika
• 1/2 tsp salt
• Ground black pepper, to taste
• 1 cup corn, frozen (REMOVE FOR ENDOMETRIOSIS FRIENDLY)
• 1 lime, juice of
• 1/4 cup cilantro, chopped

Dinner:

Go out to dinner tonight!

No ingredients needed here :)

Snacks:

Go for some walnuts again today.

Ingredients

• Organic walnuts

Food is just the start of healing:

Women with endometriosis need more than just food to heal.

Their vaginal skin needs nutrients to heal, reduce inflammation, and also reduce pain.

Having a healthy, vegan, non-chemical personal moisturizer that you put on daily (that can also be used for less-painful sex) is really important.