(Updated 1/8/24) The grocery store doesn't have to be overwhelming if you're changing your eating habits. In today's post, I share how I determine meals for the week and create my weekly shopping list, making trips to the store more enjoyable.
1. Start with Your Base (Veggies, Meat, Meat Substitutes, etc.)
I participate in a seasonal community-supported agriculture (CSA) program and base most of our meals on the vegetables we receive. This week's real-life example, our bounty consists of carrots, radishes, spinach, swiss chard, parsley and bok choy.
I recommend sourcing from your local farmer's market if you eat meat. Most have a cattle ranch vendor, and you'll be pleased with the quality of the product.
Visit www.localharvest.org/csa to find a CSA near you! Spring seasons typically open for registration in March - April.
If your local market does not have a meat vendor, I suggest considering a pastured-meat delivery service. I recently signed up for Wild Pastures that delivers meat from regenerative, American family farms.
2. Determine Recipes that Utilize your Base Ingredients
Now that I know what I'm working with, I can decide what to make with them. I'll recall any go-to recipes or take to the internet for new ideas. In my meat delivery from Wild Pastures, I received a whole chicken. I'm feeling a warm, comforting meal this week so I'm going to roast that bad boy based on a recipe from the one an only Ina Garten. I've got carrots and radishes from the CSA that I can roast in the same pan. Done and done.
I repeat this until I have three to four dinners queued up. That's about as much as I'm willing to cook in a given week. By Thursday/Friday, I'm tired, and it's likely a DoorDash night.
In a recipe rut? Try cookbook exploration as a way to add new ideas to your weeknight meals.
3. Check Your Staples
As much as I try to plan, some weeks, it just doesn't happen. That's when staples come in handy. Here are the items I have on hand and can make a minimally processed, quick, and easy meal:
Staple | What I Make with It |
​Dried Beans (black, kidney, garbanzo) | Rice and beans, hummus, vegetarian chili, salad topping |
Tomato Sauce | Pasta and sauce, pizza |
Pasta | Pasta and sauce, butternut squash pasta, super garlicky pasta |
Tuna | Tuna sandwiches |
Sweet Potatoes | Sweet potato hash, baked sweet potatoes |
Rice | Rice and beans, etc. |
Tomatoes | Salads, kid snack |
Parmesan Cheese | Baked spaghetti squash, pizza, salad topping |
Tahini | Hummus, Yogurt Tahini Sauce |
Canned Coconut milk | Creamy tomato sauce, soups, and more |
Vinegars (white, apple cider, rice, balsamic) | Salad dressings, pickled vegetables |
All Purpose (AP) Flour | Bread, tortillas, muffins and more! Click here to learn more about flour. |
4. Make Your List
Compile your list of ingredients for the recipes you selected. Don't forget to add what you need for breakfast, lunch, and snacks. Here is what is my standard weekly list:
Eggs | Broccoli |
Bakery bread (with as few ingredients as possible | Cauliflower |
OJ | Organic Valley Half & Half |
Pizza Dough | Microwave popcorn |
Fruit (bananas, apples, strawberries, tangerines) | Natural peanut butter |
Strawberry jam (with naturally low sugar) | Kind bars |
Cheddar cheese blocks | Tomatoes |
5. Share Your List
Relationship pro-tip: create a shared shopping list in iPhone Notes and send it to your partner. I update that list weekly, and when my hubs offers to go shopping, he has what we need.
It took some time for us to get used to this process, but it hummed once it stuck.
6. Go Shopping/Place Your Online Order
You'll notice with the recipes you select that your grocery list will keep you on the store's perimeter, and your trip will likely be shorter. Do your best to stay focused!
In recent months, what helps me stay most focused at the store is online grocery shopping. It saves me time and energy and I'm so glad I live in a world where this exists.
7. Write It Down
Getting your money's worth with this post, huh? Writing my meal plan for the week keeps me accountable. I also have a short memory. Find a scrap piece of paper, write down what you will make, and put it on the fridge. No more wondering what's for dinner because you've thought about it and have what you need to make it.
8. Practice Makes Progress
Over time, you'll hone how you source your food, determine your meals and get better at cooking the meals you select. Give it time and take notice in a few months of how far you've come!
One of my favorite insights from this process is that I rarely throw away food anymore. Without highly-processed items to distract us, we eat almost all the food in our house each week. Less food waste and less money wasted. I'm here for it!
Each person and family has different needs, and while this list might not be a perfect fit for you, I hope you can find a few ideas to help you on your unprocessed eating journey!