Nutrition Articles

Meal Planning Made Simple

4 Steps to Plan Meals and a Healthy Grocery List

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Step 4: Create your master grocery list. Next, sit down with your running list of staples (from Step 1), your weekly meal plan and your recipes to create one organized list that will help you navigate the store. You can avoid walking back and forth across the store by separating your list into grocery store departments: produce items, bulk foods, bakery, deli/meat/poultry, frozen foods, dry goods, dairy, beverages, home goods, and miscellaneous. Set up your list based on your preferences and the layout of your supermarket. Don't forget to attach your coupons to the list before you head to the store!

As you did for your recipes, creating one master shopping list template will save you time and keep your list organized. Include a section where you can list the meals you planned for the week and then the groceries you need, organized by department. Download SparkPeople's Weekly Grocery Shopping List template for list-making made easy!

When you arrive at the store, stick to your list and don't get distracted by the various supermarket promotions.

Once you’re home from the store, put your groceries away systematically to streamline cooking in the days ahead. Keep your pantry and refrigerator organized, storing similar items together. When every item has its place, cooking will become more efficient. Another way to organize foods is to group ingredients for each recipe together. I like to keep a couple of baskets in my pantry, in which I can place items for recipes. For example, if a white bean chili is on the menu for the next week, all dry storage items (cans of beans, tomatoes, tomato paste, etc.) fall into the basket. When I’m ready to cook, I can pull out the entire basket and rock-n-roll in the kitchen.

No more excuses about not being able to create healthy meals! Staying organized, saving money, and finding the time to cook healthful meals each night boils down to meal planning and a good shopping list. The time you spend in this planning phase will more than pay off when it's time to cook, so make it a habit to start each week with a plan.
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About The Author

Sarah Haan Sarah Haan
Sarah is a registered dietitian with a bachelor's degree in dietetics. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food. See all of Sarah's articles.

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