The single most important piece to meal planning is writing a list before you go grocery shopping. Organize your list using the following five steps. This will help make sure everything is covered.

Step 1: Inventory foods you have

Inventory the foods you “have on hand.” By “have on hand,” we mean the foods you have in your cupboards or pantry, freezer, and refrigerator. Taking an inventory will help you avoid buying more of what you already have. It will also help you see what you need. 

There are a variety of ways to take an inventory:

Step 2: Identify what you need to use

Identify foods that need to be used before they go bad and those you have a lot of. Using up the foods you have before they go bad will reduce waste and save time and money. It will also help focus your menu for the week.

Step 3: See what’s on sale

Check your store’s circular and loyalty program discounts. Make it a goal to stock your kitchen with sale items. This will help stretch your budget and help grow your pantry with ready to use ingredients. 

Step 4: Sketch a general plan

Sketch out a general plan for the week that uses these foods. Many people find it is easiest to make this general plan when they have a structure to follow. One popular meal planning structure is using themes. 

Here is an example of a general plan for one week of main meals based on themes:

Step 5: Make your list

Make a grocery list of ingredients needed to complete these meals. There are many ways to create a list that will help you: 

  • Get in and out of the store quickly

  • Stick to your healthy food plan

  • Stick to your budget easier

  • Stretch your food dollars

  • Avoid buying food you already have, food waste, and stress

There are many grocery list templates available online to help organize your shopping. Regardless of the tool you choose, be sure to create your list by group or grocery aisle. This will help you get what’s needed while reducing time, money, and mealtime battles. While some people prefer paper and pencil, others prefer to go digital. Both work. The important part is to take the time to make your list before you go shopping.

Deeper Dive

Learn how to use sell by and use by dates to practice food safety and meal planning.

Want more great tips on saving money? Check out the Maximize Food Dollars lesson after you finish this lesson.

Want strategies for planning healthy and balanced meals? Check out the lesson Time To Eat! What's On Your Plate? after you complete this lesson. The Finding Recipes that Work lesson will also help you prepare great meals.