Meal preperation is easy now!

Dietitian.Lauren Hmede
Mar 17, 2019
2 min read

Use This Healthy Meal Prep Shopping List to Simplify Your Next Grocery Store Run

Are you worry about meal preparation and it is time consuming, know you can forget all of these bad thoughts and starting your week with a grocery shopping list that simplify cooking process.

First step to do is to start shopping fresh fruits, vegetables and pre-chopped staples. Secondly you will move to the centre aisles for buying grains, spices, nuts and sauces. Finally you will move to frozen section.

Fresh Fruit: Produce Section

First step to do is to buy fresh fruits for yogurt, toppings and oatmeal. You are flexible here as you can have wide varieties that are depending on seasonal changes:

· Bananas

· Berries (sub frozen if not in season)

· Grapes

· Apples

· Citrus

· Kiwi

Fresh Vegetables: Produce Section

Sure you need fresh vegetables for salads, soups and entrees:

· Lettuce

· Cucumbers

· Tomatoes

· Avocados

· Peppers

· Green onions

· Herbs (cilantro, basil, mint, parsley)

· Leeks

· Broccoli

· Green beans

· Squash and zucchini

In addition, many recipes (especially soups!) start with a mirepoix (a fancy French word for a specific veggie mix), so include the following for that:

· Celery

· Carrots

· Onions

Pre-Chopped Essentials: Produce Section

To save time you need to switch to pre-pepped jars so forget to buy garlic and gingers

Pantry Essentials: Centre Aisles

Spices, grains, oil and nuts are really important to have a complete-meal with a great flavour.

· Quinoa

· Brown rice

· Chia

· Oats

· Olive oil

· Broth (chicken or vegetable), canned or boxed or bouillon

· Turmeric powder

· Ground ginger (if you cannot locate fresh or jarred)

· Five spice powder

· Nuts (almonds, cashews, etc.)

You may want some flavors or accoutrements from different foreign cuisines. The ethnic food aisle or section of the aisle should be near the grains and spices. For example, if you're creating an Asian-inspired dish, you may want some of the following ingredients on hand in your pantry:

· Hoisin sauce

· Soy sauce

· Rice vinegar

· Sambal Oelek (or other chile pastes)

· Toasted sesame oil

· Water chestnuts, bamboo shoots

Seasoning and sauces are really important in cuisine as they can add a great flavour to your plates. You may consider oregano, basil, and marinara sauce for an Italian dish, ginger and turmeric for an Indian-inspired meal, or cumin and chili powder for a Mexican twist.

Proteins: Butcher/Deli, Refrigerated Section

If you are not vegetarian you need to have your protein food either chilled or frozen:

· Chicken

· Shrimp

· Fish (think salmon, tuna, mackerel)

· Ground turkey

· Tofu (only refrigerated)

· Meat replacements, like Boca patties

Dairy, Eggs, and Dairy Alternatives: Refrigerated Section

You can pick up dairies and dairies substitutes:

· Eggs

· Cottage cheese (for high-protein snacks or smoothies)

· Greek yogurt

· Plant-based milks

Frozen Essentials: Freezer Section

You may need frozen vegetables for long shelf life or frozen fruits for smoothies or either frozen protein and here is your final stop. Consider picking up the following:

· Frozen chicken

· Frozen shrimp or fish

· Frozen meat alternatives

· Frozen veggies

· Frozen fruit