Before any grocery shopping trip, especially one in preparation for being quarantined due to COVID-19, planning is necessary. I am not perfect with planning ahead but I’m trying to get better about it to be more efficient and economically savvy while grocery shopping. Here are a few tips to help you feel more organized and calm in this current state of panic.
Tips before going grocery shopping:
Inventory:
Take inventory of what you already have in your pantry, cupboards, refrigerator, and freezer. This will help reduce the cost of your grocery bill by not purchasing what you already have on hand.
Menu planning
By knowing what you have on hand, you will be able to determine what you need to get to make meals. If I know I have a bottle of pasta sauce in the pantry but no pasta, I can start making a mental list of what I need. Ask yourself what type of meals will be easy for you to make that your whole family will enjoy. This could be as simple as spaghetti with meat sauce, chili with quinoa or brown rice, mac n cheese with chopped chicken breast, vegetable soup with noodles, or even frozen or canned meals that can be easily heated up when you’re sick of cooking.
Don’t go to the grocery store hungry!
I don’t know how many times I’ve gone to the grocery store and my hunger takes over my plan of getting what I actually need. I end up purchasing unnecessary food items that don’t help with creating meals. For example, I went to Costco literally last week, and walked out with a bunch of snack foods I didn’t know what to do with including a huge amount of popsicles.
Grocery Shopping List:
Click here to download a printable version of this grocery list!
When looking for these products at the grocery store, know that access is going to be limited. It’s okay for you to purchase store brand products or not purchase the most nutritious options. All food is nourishing! Now that you aren’t hangry and know what you already have at home, you can look through the following lists and choose which items work best for you and your family.
Canned & Frozen Products:
Canned produce is an amazing option that is shelf-stable and is just as nutritious as fresh produce! When looking for canned goods, be sure to choose cans without bulges, rust, or gouges. Avoid cans with dents to help them stay shelf-stable longer. Look out for low sodium canned goods or rinse the canned produce prior to use to reduce the sodium content.
Canned beans (black, garbanzo, pinto, etc.)
Canned lentils
Canned diced tomatoes
Canned tomato paste
Canned chilis
Canned fruit in juice
Canned tuna
Canned chicken
Canned salmon
Canned soups
Frozen fruit (mixed berries or whatever you enjoy)
Frozen or canned corn
Frozen edamame
Frozen mixed vegetables
Frozen peas
Frozen chopped spinach
Frozen broccoli
Frozen potatoes, french fries
Pizza
Frozen pre-made meals
Ice cream / popsicles
Fresh Produce:
Here are a few options that are more stable long-term
Cabbage (red and green)
Bananas
Potatoes (sweet and white)
Apples
Garlic
Onions
Carrots
Oranges
Squash
Dairy:
Organic milk tends to last longer than conventional options
Plant-based milk can be a good alternative that also has a longer shelf-life
Purchase tubs of yogurt or Greek yogurt instead of individually portioned containers
Butter
Cream cheese
Cottage cheese
Cheese (shredded, slices, blocks, cubes, string)
Evaporated milk
Beverages:
Juice
Soda / carbonated water
Tea
Coffee
Grains/Starches:
Cereal
Oatmeal
Quinoa
Rice (white or brown)
Popcorn
Pasta
Instant noodles
Crackers
Bread crumbs
Flour
Boxed mac n cheese
Instant mashed potatoes
Bread (white or whole grain)
Waffles
Bagels
Muffins
Protein:
You can extend your animal-based protein by combining it with plant-based options such as tofu, peas, beans or lentils.
Eggs
Firm tofu
Frozen meat alternatives
Meat:
Ground beef
Frozen burger patties
Sausage
Deli meat
Beef stew meat
Poultry:
Ground chicken or turkey
Chicken breast or thigh
Frozen precooked or raw chicken
Deli meat
Frozen seafood (shrimp or fillets)
Snacks: #allfoodsfit
Chips
Cookies
Trail mix
Granola bars
Nuts
Cake/brownie mix
Condiments & Kitchen Basics:
Ketchup
Mayonnaise
Oil: olive, canola, vegetable, toasted sesame
Nut butter (almond, peanut, cashew, etc.)
Jam or fruit preserve
Salsa
Soy sauce
Taco seasoning mix
Salt & Pepper
Vinegar
Click here to download a printable version of this grocery list!
Be sure to only get what you need. That’s where the inventory really comes in handy! Grocery stores are doing their best to restock the shelves but we can also do our part to not hoard items including hand sanitizer, toilet paper, and shelf-stable foods. This is a time for us all to check-in with our neighbors and support people less fortunate who may not have access to transportation or funds to purchase these grocery items. If you want to help out, Houston Food Bank could greatly benefit from your donations! Click here to learn how you can help people within your community.
If you have any questions or want additional tips on how to support you and your family’s health during this stressful time, I’m here to help! I offer a complimentary 15-minute phone call to help you navigate food and nutrition without stress, guilt, or shame. Click here to schedule a time to chat with me! And don’t forget to wash your hands with soap and water thoroughly for at least 20 seconds!