Do you feel like you often go to the grocery store without a plan? Maybe you buy a bunch of random foods without a clear idea of meals you can make. Maybe a lot of your food goes unused, rotting in the fridge until you throw it out. 

 

Want to shop smarter? Completing a weekly meal plan prior to shopping can make the trip so much quicker and easier.  The steps below can help you make your plan, shorten your trip, and ultimately reach your goals!

 

✔ Choose 2-3 Protein Options:

Choose a variety of protein options that can be used in lots of different meals.

Examples of good protein options include:

  • Chicken breast
  • Chicken sausages
  • Nitrate-freeand lean deli meats (chicken, turkey)
  • Tuna (pouches are great!)
  • Salmon
  • Tofu
  • Greek yogurt
  • Eggs
  • Ground turkey 

 

 

 

 

 

 

 

 

 

✔ Choose 2-3 Healthy Fats:

Healthy fats are an important dietary component and provide satiety and energy. 

Examples: 

  • Guacamole
  • Avocados
  • Unsalted nuts
  • Chia/Flax seeds
  • Nut butters
  • Olive/Avocado oil 

 

 

 

 

 

 

 

 

 

✔ Choose 3-4 Grains/Starches: 

Pick versatile grains that can be used in different ways. Whole grains, such as unrefined rice and whole wheat bread contain lots of fiber and more nutrients. 

Examples: 

  • Rice (brown)
  • Quinoa
  • Whole wheat bread or Wraps 
  • Pasta (protein-packed Banza brand, whole grain)
  • Potatoes (white or sweet)

 

 

 

 

 

 

 

 

 

✔ Choose 4-5 versatile Fruits and Veggies:

Choose a variety of fruits and vegetables. If incorporating more vegetables seems like a challenge, there are a ton of ways you can sneak them in your diet! Add spinach to your fruit smoothies and small vegetable pieces to your eggs. Vegetables can also be air fried, oven-roasted, or microwaved. 

Look for: 

  • Fresh produce
  • Fruit canned in juice (not syrup!)
  • Frozen fruits and vegetables
  • Canned vegetables (no salt added!)

 

 

 

 

 

 

 

 

 

✔ Choose some Nutritious Snacks: 

Healthy snacking is a great way to keep you satisfied between meals and keep up your energy. When snacking, it is important to be mindful of your portions and choose snacks that are high in protein and fiber and low in fat and added sugars. Combine a few different foods from different food groups—snacking does not have to be boring! Snack like a pro and aim to pair a piece of produce with protein to stay full for longer. 

Examples: 

 

 

 

 

 

 

 

 

 

Here are some extra tips for planning your shopping list & trip: 

  1. Buy things you will actually eat! Buying foods you are reluctant to incorporate or just cannot see yourself eating is a waste of food and money.
  2. Plan your meals for the week and make your shopping list accordingly! Use this Weekly Meal Planner to help:
  3. Make a list and stick to it! Don’t browse—get in and get out with what you need! Want some fun, fresh grocery ideas? Head over to Britt’s Picks page, which has a list of our favorite products—all Dietitian Approved!

Need help getting started with meal prep? Check out the  Meal Prepping Article on my Blog

Need some recipe inspiration? Here are some recipes you can try! 

 

Post created by: Your Life Nutrition Intern, Madelyn Huzyak – Junior at Bowling Green State University, Majoring in Dietetics