So, your kitchen is bare, you have no motivation to find recipes for the week and plan a grocery shopping trip, and just need to get some food in the house? This Shopping Guide is for you! By using the simple techniques discussed in this post you will be able to create a shopping list that is stress free, requires no planned recipes, and provides healthy meals to your family for the week. With our busy lives, the last thing we need to think about is what to make for dinner. It truly can be such a simple process, so let’s go!
6-5-4-3-2-1 Method
First, how do we create a stress free and simple shopping list without pre-planned recipes? We use the 6-5-4-3-2-1 method originally designed by chef Will Coleman. Check him out here! http://chefwilcoleman.com
This method is a structured approach to creating a balanced, cost-saving, and streamlined way to shop for a weeks’ worth of groceries. Not only will this method allow you to take the stress out of creating a grocery list, but it will provide you with a variety of produce to create interesting and ever-changing meals throughout the week. Regarding nutrition and healthy eating habits, variety is key to a healthy life!
This method is broken down below:
6 – Vegetables: Choose a variety of vegetables but include staples like onions and fresh greens.
5 – Fruits: Pick a variety of fruits the family likes for addition to meals and snacks.
4 – Proteins: Don’t limit yourself to only meats, also think about proteins such as eggs, beans, and yogurt.
3 – Starches: Think grains, such as potatoes, pasta, rice, whole wheat breads.
2 – Sauces: This is where the flavor lies. You will season with herbs and spices, but sauce is where the magic happens.
1 – Fun: Food is not solely about nourishing your body, it plays a vital role in our culture and happiness. Choosing a fun snack item for the week allows us to still look forward to something in the afternoon or end of a busy day.
The 6-5-4-3-2-1 method prioritizes nutrient dense whole foods while allowing for creativity and simple meals to nourish our bodies throughout the week. Below is an example grocery list I created using this method and how I made meals from them.
As you will notice, I tend to shop seasonally, where I opt for fruits and vegetables which are in season where I live. This not only allows for fresher produce but is often cheaper than buying something out of season. Check out my seasonal produce menu post where I go through items you can find depending on what season it is and where you live (Not yet published).
Download my free 6 to 1 grocery list template below!
So, you’ve come up with your items, now what do we make with them? Don’t overthink it. When in doubt, throw a veggie and a protein onto a sheet pan and bake in the oven alongside a grain. Let me show you the meals I made using my 6 to 1 grocery list above. Note: I mainly use the 6 to 1 list to plan dinners and leftover lunches, but feel free to use this for your breakfasts too!
Breakfast Ideas:
- Greek Yogurt Bowl (greek yogurt, banana, drizzle of peanut butter)
- Apple Cinnamon Yogurt Bowl (greek yogurt, diced apples microwaved with dash of cinnamon + banana)
- Breakfast Hash (diced potatoes, scrambled eggs, spinach)
Lunch/Dinner Ideas:
- Chicken Pesto Rice Bowl (brown rice, roasted chicken breast, broccoli, drizzled with pesto)
- Stir Fry (ground beef, carrots, broccoli, stirred in peanut sauce over rice)
- Spinach Chicken Salad (romaine lettuce, spinach, grilled chicken, diced apples, topped with choice of dressing)
- Anything Bowl (rice, whatever protein is left, roasted veggies, fried egg)
- Sheet Pan Meal (chicken breast, brussels sprouts, diced potatoes)
- Spaghetti (ground beef, sauteed spinach, spaghetti noodles, topped with pesto)
- Stuffed Butternut Squash (butternut squash halves roasted and filled with ground beef, spinach, rice, topped with sauce)
Snack Ideas:
- apples + peanut butter
- orange slices + greek yogurt
- fruit + cracker
- your chocolate covered fruit!
You’ve Got This!
In short, the great thing about using to 6 to 1 method of grocery shopping is that you will get variety in your meals throughout the week while still keeping things simple. Having all of these items on hand will give you the opportunity to switch things up and create a delicious meal every night of the week. When in doubt, list the items you have on hand into an AI generator to help come up with creative ideas you may not have thought of before. Let me know what you came up with!
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