Flexible weekly meal plan to simplify doing groceries and eating healthy! Use this tool to for achieve your healthy new year’s resolutions

Hi guys!

I know, it’s been a while since I last posted. I’ve been quite busy at work and with some other things, but I finally got around to making a new post for you.

Today, I’m sharing with you a strategy that I’ve used for years in order to do my grocery shopping during busy times – or anytime really.

For all of you who are busy, too, or maybe don’t want to go out to the shops too often because of social distancing, this post will hopefully be very helpful.

When busy, we all know how hard it can be to make healthy choices. After a long day of work, we ‘quickly’ go to the supermarket to get some last-minute groceries for dinner, only to realise that – of course – it is rush hour.

Doing groceries takes much longer than we had planned, and on top of that we are getting hungry. So we put a few extra snacks in our cart. And while we had planned to cook a healthy meal from scratch, we feel tired and decide to get some pasta and prepackaged sauce instead.

In order to stick to a fairly healthy diet in a flexible, not get overwhelmed by all of the things I need to get done, and not having to go to the supermarket at inconvenient hours, I’ve made myself a list of basic groceries I use on a weekly basis that I can refer to every week when shopping. I could not recommend this enough.

Using the list, not only do I have to shop for groceries only once a week, I don’t even need to think about them! It requires a bit of tracking and planning beforehand, but once you’ve established your list you’re all set.

What you’ll want to do is what types of breakfast, lunches and dinner you like to eat and calculate how much of each ingredient you use per week. You can then create your list of these ingredients and use them every week when shopping.

Of course, you won’t want to eat the exact same things every week. You’ll want to go for basic ingredients and condiments that you can mix and match in a variety of ways. Think various sources of protein, (fibre rich) carbs, fats and micronutrients (vitamins and minerals).

Weekly grocery list/meal plan 

A few years ago, I started with the following list. I decided on how many times a week I would want to eat different types of protein, which I could then combine with a carb source from my stock and some fresh vegetables I would buy.

  • 3x chicken
  • 2x beef
  • 1x fish
  • 1x vegetarian
  • Carb source (usually the one on sale)
  • seasonal veggies

For carbs, each week I would usually buy something that’s on sale in a larger quantity. Dried carbs tend to last longer, so I would not eat all of the packets that week but steadily build or maintain a stock of different ingredients.

For vegetables, I aim for 250-300 g per day per person, so you’d have to calculate that for your situation. Then, I would choose as many different vegetables in season in as many colours as possible, which allows for variation in your meals and also makes sure you get in a variety of nutrients.

You can adapt this to your personal diet preferences and budget. Also, don’t be afraid to change your list after a while. Mine would look very different now, for instance, since I’ve been trying to eat vegan meals more often and I’ve started buying my meat online from a local farmer.

Here are some examples for flexitarian or vegan lists.

  • 2x chicken
  • 1x beef
  • 1x fish
  • 1x beans
  • 1x tofu or tempeh
  • 1x meat replacement
  • Carb source
  • seasonal veggies
  • 3x beans
  • 2x tofu
  • 1x tempeh
  • 1x meat replacement
  • Carb source (rice is a good option, combined with beans/peas it makes for a ‘complete’ protein source including all of the amino acids)
  • Seasonal veggies

Obviously, this list includes only dinner. But you get the idea. You can apply the same thing to the ingredients you use during the rest of the day and for example stock up on things like sauces and oils every few months.

Adapt this list to whatever fits your needs and preferences, and don’t be afraid to step out of it occasionally. This strategy is meant to simplify shopping for groceries and making healthy eating more achievable, not to make your life and your food boring!

Also, grocery shopping with a list and can save you a lot of money, especially combined with these other strategies, and prevents food waste.

What would your list look like? Or do you have another strategy to do your grocery shopping efficiently? Share below!

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