How to master the food shop

A well-planned shopping list is one of the most underappreciated tools for implementing a very effective system when it comes to good nutrition habits.

The food that you have in your kitchen undeniably affects the food choices you make during the week. This is particularly true when we are busy, stressed or not mindful of our food choices, at these times, we are more inclined to make poor food choices that may not be optimal for helping us achieve our goal or consume nutritious foods.

Not only does making a shopping list help us to make better food choices throughout the week but it also:

• Saves money

• Saves time

• Reduces food waste

• Helps us to plan and time our meals

• Builds clarity and confidence

• Reduces distraction

• Empowers us

Step 1: What does your week look like?

Identify how many days you are shopping for and what is on during those days. This will allow you to plan what meals you need to prepare during those days and how much food you actually need to buy.

Step 2: Plan your meals.

Plan what you will have for breakfast, lunch, dinner and snacks for the days ahead. At each meal consider a source of carbohydrate, source of protein and source of healthy fats. Including all 3 macro-nutrients in each meal will ensure you have a well-balanced diet that will sustain blood sugar levels leaving you feeling satisfied and energised. It is also important to include colour to each meal to help us reach our 5-7 a day.

Use the meal planner (link below) that’s on the Let’s Cook section of our website available to members. 

portal.dev.bouncebackfood.co.uk/meal-planning

Step 3: Do you have a game plan?

By having a plan in place and foreseeing challenges you are likely to encounter, you are putting yourself in a much better position to remain consistent with your nutrition and other habits to support your goal.

For example, Thursday is always a busy day at work, you know you won’t get out until late and you usually end up not eating enough on Thursday and notice yourself feeling less fueled for training Thursday evening and less recovered on Fridays.

• In order to prepare for that this week, you could prepare an extra portion of dinner and lunch on Wednesday so that you can feel more fueled for the training session.

Step 4: Write your shopping list

• Write out the ingredients list for each meal

• Check your cupboard and fridge to see what you already have

• Break up the list into categories based on the shop layout i.e. Fridge items, freezer items, dry foods, fresh fruit & veg

Having a shopping list is essential for achieving nutritional success. At the beginning it may seem daunting to sit down and write a shopping list but the more you do it the easier it becomes, and you will soon begin to notice the positive nutritional changes in your diet.

Once you know your key meal rotation for the week, and you begin to create your own system, your shopping list becomes routine.

Credited By Lisa McGee