Your grocery list always need to start with proteins.
You have to get into your head what counts as a protein; here in the good ol’ Midwest we tend to lean towards beef. And, yes, of course, it is a protein.
But, expand your thinking: include dairy, eggs, nuts, chicken, pork products, and fish.
All of these are ways to get protein. If you are planning to cook on four nights, you need four proteins for the week. So, look in your freezer and see what you have on hand.
If you pick something like a roast or whole chicken, depending on family size, you could get two nights of meals out of that single protein source.
Here’s my typical plan:
one night beef
one night chicken
one night fish
one night left-overs from one of the above
write down your schedule for the week, divide your days, and now pick your proteins.