Doesn’t it feel great to have one week’s worth of meals planned? Do you feel more on top of things? More in the driver’s seat and less like life is pushing you around?

Today, we make a grocery list that works... and begin compiling "Family Favorites"

A master grocery list speeds up shopping and avoids buying things you don’t need only to throw them out. Today will probably be the most work—your first step in compiling recipes into your Family Favorites book.

Also, this is why you’ll (hopefully) see the wisdom for scheduling a certain day and time each week for planning (like we discussed a few days ago). Planning, including when you plan and when you shop avoids multiple trips to the store because… “There’s nothing to eat!” 

  • If you have family members, train them to know when you will get organized (plan) and when you are/are not going shopping.
  • Get your family into the routine of writing down (or texting or… however you agreed) items they use up or when are low.
  • If something wasn’t added to the list (something you didn’t know about for planning, of course) then it won’t get bought until the next regular shopping trip.

Yesterday you planned dinners. Recommend keep it simple, just dinners for now, until you get the hang of it and planning starts becoming more routine. After your meal planning session, post your list on the side of the fridge for no more than 24 hours, then go shopping.

Putting it all together:

  1. Grab your “Weekly Meal Plan” where you listed the dinners you wanted this week.
  2. Which recipes are simple? In other words, which ones have ingredients you keep “in your head”. 
  3. Which recipes need a cookbook? Or perhaps you’ll grab a recipe online (yes, dangerous, be prepared to make substitutions).
  4. Write, print if online, or photocopy from a cookbook, the recipes for the 4-5 meals that are not “in your head”:
    • Look down the ingredients for obvious sugars, dairy, grains, or vegetable oils. What could work instead? Use my substitutions handout to create your anti-inflammatory recipe make-over.
    • Write on a blank piece of paper or copy/paste an online recipe into Word: Write the meal name and then, under the meal name, write out the recipe—make sure to include how many servings. Double or halve the starting recipe… if it’s not the right size for your household (however, leftovers are huge time savers).
      • Is the recipe something that lends itself to leftovers or packed lunches? Make double what you’ll need for one meal.
      • Does the recipe “cook for a crowd” and you’re the only one eating it? Portion it down.
    •  Print your personal recipe, place it in a sheet protector, and add into the Dinners section of your Family Favorites 3-ring binder (Add a 3-ring binder, dividers, and sheet protectors to your shopping list). Over time, you’ll have your adapted recipes all in one place.
  5. Take the first dinner recipe. Look down the Freezer and Pantry lists you created for ingredients you already have. Check to make sure there is enough on hand (write any that are low on the shopping list)
  6. Next, list all items and amounts you don’t have.
  7. Go to the 2nd meal and list anything needed / change the quantity for items on the list. The more you do this, the faster it goes.
  8. Don’t forget! Double up Thursday’s meal—grab twice the ingredients for that night (and thank me later 😊
  9. Organize your list by the layout of your favorite store or food type so you don’t have to backtrack (e.g. produce; natural foods sections for un-dairy, pastured eggs, bulk bins, etc; in Anchorage, I make it a point to visit Duane Clark at the Sears Mall on Thursdays to buy grass fed meat and support local. If that doesn’t work for you, check out this economical online resource). You’ll be in and out faster than you can say, “Why did I think meal planning was so difficult?” Okay, maybe not quite… but you’ll certainly shave wasted time.
  10. And… a bonus: I buy staples like nuts, almond flour, sprouted lentils, healthy (no added soy) canned tuna, coconut milk, almond milk, olive oil… etc, etc, from the comfort of my computer. Save $ on gas, save time… The second page of the Weekly Meal Plan handout has links to what I buy for my family and where I get them.

Go shop like a pro

  • Take your list and go shopping before the next lesson. For future weeks pick a time and day that works best for you, preferably when the store is emptier to breeze through in no time! It’s easiest to stick to a budget and meal plan when you’re not hungry or rushing home after a busy day (when everyone else is shopping also).
  • Don’t cut into your sleep, but 8-10PM (after young kiddos go to bed) can work for families—most stores are open until 10pm.
  • Stick to your list! Do not go down the isles and see what you “forgot”!

Once you increase your grocery shopping efficiency, meal planning and eating great meals becomes even easier. Nobody likes the hassle of shopping, so streamlining the process is a huge win.

XOXO,
Marie

Marie@SynergyNutrition.info

Next up: Double Down Dinners