How to shop smart when doing your groceries? Plus FREE Weekly Meal Plan

I have a secret to tell you: The trick to home cooking and eating balanced and delicious meals is PLANNING, PLANNING, PLANNING!

Ok, maybe it’s not such a big secret, however, very few invest the time and energy to plan their weekly meals. I promise you that sitting down to plan your (and probably your family’s) meals for the week only takes a few minutes to do! Plus, it will save you not only time when cooking, but also money, since you wont have to eat out so much, and you’ll know exactly what to buy when doing your groceries!

What I personally do, is that I do my groceries on Sunday mornings/early afternoons, and do some meal prep for at least 2 or 3 days on Sunday evenings. I know for many, visiting a large supermarket can be an incredibly overwhelming experience, so here are some tips on how to shop smart next time you do your groceries:

  • Choose local, seasonal, organic produce as often as possible
  • Load up on sweet vegetables, such as sweet potatoes and spaghetti squash
  • Keep healthy flavor enhancers on hand, such as herbs, garlic, onions, and ginger
  • Prepare a grocery list based on your weekly meal plan and stick to it
  • Look for terms “organic”, “Free Range”, “Hormone Free”, or “Cage Free” when buying your protein and remember to always check the dates!
  • Don’t be afraid to get some seafood and experiment with it
  • Try to stick to whole grains
  • If you can tolerate dairy, go for it, but in small portions!

And here are some tips for when you start planning your meal prep for the week:

  • Cook in bulk so that you can eat the left overs and save cooking time
  • Aim to have at least 3-4 portions of fruit and vegetables per day
  • Eat a rainbow to make sure you’re getting the full spectrum of vitamins and nutrients your body needs
  • Try to stick to whole foods as much as you can, that is, food that comes from a farm, not a manufacturing plant!
  • Don’t be afraid to have some indulgence in small proportions. For me, I adore some decadent dates and dark chocolate!
  • Look for inspirational recipes that only need a few ingredients
  • Invest in a slow cooker! It makes delicious pulled pork, chicken, soups and stews

And finally, here is a FREE sample of my weekly meal plan. I will be posting these every week. You can use this meal plan as inspiration, or don’t be afraid to just use it as a template to start planning your own delicious meals.

Don’t forget to share with me some meals that are a staple in your household and/or any tips on how to shop smart and create your weekly meal plan!

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*Download an excel template to create your weekly meal plan at:

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