My system to avoid making a grocery shopping list

It’s time consuming to make the plan, and mentally draining to get ideas. And sometimes, the shop is out of stock of what I need - we have shortages of eggs in my area !!! I actually find it easier to get ideas in the shop because I get inspired by what I see and what is on deal.

My solution is to go to the shop and pick up the 3 components of my meals for several days knowing that I reheat meals I have already cooked. That’s it. The 3 components are vegetables, a form of protein and a type of carbohydrate (starchy vegetables, grains like rice, bread, pasta…).

First, I pick several vegetables for one week that are from different families (like cabbage or squash), always including leafy ones. I don’t know the specific nutrients I get from each vegetable but I know that choosing a variety of different kinds and colours ensures I get all of them in my diet. I also choose a couple of starchy vegetables (potatoes, corn, peas) as my carbohydrate option. Plus I always pick one herb to make a pesto or liven up a sauce. I also pick 2-3 different fruits for snacks or occasional desserts.

Second, I select several forms of proteins which are primarily animal based for me. I choose different types of meat (red, white, 4-legged, 2-winged etc…), fish and seafood which provides different types of nutrients. A lot of my meals are vegetarian and I use eggs, yogurt and cheese as a source of proteins.

Finally, I complement my grocery shopping with carbohydrates forms like fresh sourdough bread, fresh pasta or cornmeal wraps. I get flour, pasta or rice when I know I am low in stock.

I also have a handful of items that I buy every week all the time and that I remember on top of my head: milk, tea, butter, cream and passata (tomato sauce).

In the end, very few items need to make it to the shopping list. It’s usually products that I don’t need to buy frequently like spices, condiments, salt, sugar. I typically run out of these items one at a time and I can remember them without adding them to a list.

The other items that make it to the list are added by my family. They are usually food I personally categorise as treats: diluting juices, ice-creams, biscuits, ketchup, mayo… If they are not on the list, I don’t buy them! They do the shopping list for me!

Because I don’t do recipes, I don’t need to make a list of new or unusual ingredients to buy.

My system works for fresh, frozen, jarred or tinned products (frozen spinach, tinned tuna, jarred olives, frozen garlic).

My system works online or in-person: I start with the vegetables (from the fresh, frozen or canned sections), then proteins, then fresh carbohydrates like bread and finally some dry products if I am low in stock.

My system works for all seasons, and actually favours seasonal products: carrots in the winter, asparagus in spring, courgettes in the summer and pumpkins in the fall.

My system works for buying deals or discounted items and actually favours money savings.

But primarily my system works without having to create a meal plan beforehand! I create the plan as I shop: for instance, if there’s a deal on chicken thighs, I will pick peppers and cornmeal tortillas to go with them because my favourite way to eat chicken is fajitas. I get inspired by what I see: the best deals, discounted items, seasonal products, something I haven’t had in a while. No need for a meal plan or a shopping list!

I always do the same thing: pick a variety of vegetables and several forms of proteins, add fresh carbs, and dry carbs if I am running low. That’s it, it doesn’t need a list, and it doesn’t require a meal plan!!