The one where you go grocery shopping
So you’ve begun to grocery shop for yourself and realized two things: one, you have no idea what to get, and two, you never know how to turn what you buy into a meal. Trust me, I’ve been there too. Going to the grocery store can be an overwhelming and stressful experience, so here are some tips to turn grocery shopping into a fun weekly adventure.
Tip #1: Start with a Plan
This can seem daunting at first. You might wonder, why do I need to plan what to buy at the grocery store? The answer lies in the fact that when we allow the grocery store to inspire us, we often end up with a collection of random ingredients but no cohesive meals. Thus, planning is essential.
The plan doesn’t have to be elaborate or fancy; it can be quite simple. First, check your kitchen for essentials you may be running low on (such as milk, salt, eggs, yogurt, etc.) and note them down on your phone. Next, look at what you already have and think of meals that can incorporate those ingredients, adding any missing items to your list. Lastly, get excited! Write down what you'd like to eat this week, what cravings you have, and what sounds appetizing.
For inspiration, I typically browse Instagram or search online for recipes I'd like to try that week. Personally, I aim to try at least one new recipe each week because I love to cook. However, if you prefer to stick with tried-and-true meals, that is perfectly fine as well.
I personally love the Grocery Board app because it allows me to plan out my meals for the week and include the ingredients for each one, which then automatically goes into my grocery list. When you go to the grocery store knowing what meals you want to prepare for the upcoming week, the shopping experience becomes much easier as you pick out what you need and return home with a clear plan.
Tip #2: Pick a Theme
How often do we buy a random sauce or vegetable, use it for only one meal, and then let it go bad in the fridge? Before I started planning meals this way, it happened to me frequently. I often tried to do too much in one week, resulting in wasted money, food, and time. Now, I ensure that my planned meals allow for efficient use of groceries throughout the week. For instance, last week I bought feta and onions for a Mediterranean salad, but then I used those same ingredients for an elote-inspired salad. The same vegetables can taste very different when prepared in various ways, so I encourage you to try this method. Buy apples not just as a snack, but also to make stewed apples for oatmeal or yogurt bowls—the possibilities are endless.
Tip #3: When in Doubt, Stick to 5:4:4:3:2:2:1:1
When you're short on time or energy to plan meals, consider using the 5:4:4:3:2:2:1 method. Most meals typically consist of a few essential elements: fruits and vegetables, protein, carbs, and healthy fats. This method ensures you're including a balanced amount of each component, making it easy to mix and match ingredients for healthy meals.
The Method:
5 Veggies: Select a variety of vegetables to include in your meals and for snacking throughout the week.
4 Fruits: Choose a selection of fruits to incorporate into meals and for snacks.
4 Proteins: Pick one protein option for breakfast and three different proteins for lunch or dinner.
3 Snacks: Identify snacks that you will enjoy throughout the week.
2 Carbs: Choose two versatile carbohydrates to use in both breakfasts and dinners.
2 Healthy Fats: Select two healthy fats, such as nut butters, avocados, nuts, or oils.
1 Sauce: Opt for one versatile sauce, like hummus, stir fry sauce, or tzatziki.
1 Sweet Treat: Plan for a small sweet treat to satisfy cravings and set yourself up for success.
Example Grocery List:
5 Vegetables: Green beans, cucumber, broccoli, carrots, salad kit
4 Fruits: Apples, strawberries, banana, mango
4 Proteins: Yogurt, eggs, chicken, tofu
3 Snacks: Hippeas, protein bars, apple sauce packets
2 Carbs: Oats, rice
2 Healthy Fats: Almond butter, avocado
1 Sauce: Hummus
1 Sweet treat: strawberry mochi or chocolate covered raspberries
Meal Ideas:
Breakfast: Yogurt with strawberries and almond butter or eggs with broccoli, avocado, and hummus.
Lunch/Dinner: Chicken with green beans and rice topped with hummus, or tofu with broccoli, cucumber, and rice.
While this approach may sometimes resemble a casual "girl dinner," it remains an effective way to ensure you're eating healthily without extensive planning. When chosen thoughtfully, each component can be delicious, helping to reduce food waste and make the most of your groceries.
These are some simple tips to help make grocery shopping less of a hassle and a more pleasant experience. I hope these tips help you feel more confident when you go to the grocery store. In the future, I will share what I buy each week and what I make with those ingredients to assist you with lists, plans, and inspiration. This is a great place to start. See you all soon!
