Meal Planning, Grocery Shopping and Healthy Eating Tips


Building a Healthy Pantry (Part 2)

In last week’s blog post I recommended you to go through your pantry and get rid of all the tempting and unhealthy foods. Now I want to share some tips for filling your cupboards with foods that support a healthy body and mind and help you plan your meals.


Grocery Shopping

Important things to keep in mind when you’re at the grocery store:

  • Make a list before you go

  • Don’t shop on an empty stomach

  • Shop the perimeter of the store

  • Understand packaging and labels

  • Read the ingredients list

  • Avoid aisles that stock tempting foods

  • Choose to buy only good, whole foods


I’ve got a cheat sheet you can download and print off with shopping tips. Grocery Shopping Tips.pdf When it comes to fruit and veggies purchasing organic is best. Be aware that some are sprayed heavily with chemicals. Always wash produce thoroughly before eating.


Kitchen Staples

Now that your pantry is cleared of all the bad stuff, it is time to restock it with items that are healthy and easy to incorporate into a variety of recipes/meals.

I have a list of Kitchen Staples for you to have on hand. It is by no means a comprehensive list but it’s a good place to start. Kitchen Staples.pdf

Plan for the Week Ahead

If you plan your grocery list around recipes that use similar ingredients, you can streamline your prep time for cooking meals. Here are a few tips you can use when planning meals for the week:
  • Plan assembly style meals to take to work, make for your kids/grandchildren, or eat on nights that you just don't have time to make dinner. They include things like salads, sandwiches/wraps, or grain bowls.
  • Wash and cut fruits and veggies ahead of time to use for your planned meals or simply to grab and go from the fridge when you are in a rush. Washing does make foods perish a bit faster. Try doing this on Sundays and Wednesdays to avoid food going bad and store in a container or ziplock bag with a paper towel to soak up condensation.
  • Prep & cook once for multiple uses. This is a great trick! Cook a grain and rehydrate beans in the Instant Pot to use throughout the week. Add to a salad, use with stir fried vegetables (in a hurry have frozen mixed veggies on hand) and use in a grain bowl at the end of the week with other leftover ingredients in the frig. Sauté or roast an array of vegetable like carrots, broccoli, peppers, mushrooms, or asparagus and add those to salad, a grain bowl, or soup. This is a way to cut down on planning and cooking EVERY meal from start to finish!

    To make it easier to stay on track, store healthy foods in clear containers on the top shelf of the fridge and at the front of your pantry. This is a mental trick more than anything. It will help you choose wisely when scavenging for something to eat.



    Always consult your physician before making any major dietary changes.


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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.