Key Takeaways
- Going to the grocery store with a list can make shopping more efficient and productive.
- To make your list, download our free customizable grocery list template.
- Follow our simple steps to fill in your template before your next trip to the store.
A grocery list can save you time while shopping and ensure you bring home the essentials.
It can also help you take advantage of weekly deals, reduce food waste, and limit duplicate purchases (didn’t you buy extra canned tomatoes last time?)
To help you get organized, we’ve created a free customizable grocery list that you can use digitally or print a copy and fill it in by hand.
Keep reading to learn more about the benefits of creating a grocery list, then download our free template and start making your customized list today.
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Why Make a Grocery List for Healthy Eating?
The USDA states that healthy eating can include a variety of foods and beverages that support your health, celebrate your culture, and align with your taste preferences and budget.
For most people, a healthy meal should include a variety of vegetables, fruits, whole grains, lean proteins, and healthy fats.
Making a grocery list can help you follow the USDA nutrition recommendations for healthy eating.
Every week, you can follow your list and buy foods and beverages that support your health goals and help you feel your best.
To optimize your grocery list, consider working with a dietitian.
They’ll teach you practical strategies to make shopping easier, like which foods to buy, the benefits of fresh vs frozen, and how to skim food labels effectively.
Benefits of Using a Customizable Grocery List Template
Bringing your grocery list to the store can make your shopping trip more successful and efficient.
By following a list, you know you’re buying what you need—and leaving behind what you don’t. This can save you money and reduce your shopping time.
Additionally, you can recycle your grocery list by carrying forward foods you use often (onions, milk, other staples) instead of starting from scratch every week.
This can save you time on planning and may decrease the mental labor involved in filling out your list.
Other benefits of using a grocery list may include:
- Taking advantage of cost-saving opportunities like sales, deals, and promotions.
- Reducing food waste.
- Limiting unplanned purchases (which can add up).
- Feeling confident you’re buying what you need to achieve your health goals.
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Tips for Staying On Track with Your Grocery List and Budget
To stay on track, try to complete your grocery list on the same day and time every week.
Building this routine into your schedule increases the chances of it becoming a sustainable practice.
Expert tip: You may want to fill in your grocery list after your favorite grocery store publishes its weekly flyer to take advantage of deals and other cost-saving opportunities.
Download Our Free Customizable Grocery List Template
We’ve created a free customizable grocery list template that you can take on your next shopping trip.
Keep reading to learn how to use it.
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Choose Your Preferred Format (Printable or Digital)
Start by downloading the free template. You can use it digitally or print out a hard copy that you can write on.
Add Your Favorite Meals and Ingredients to the List
Make a list of your favorite meals, and then list each ingredient for that dish.
You’ll probably notice that some recipes use the same ingredients and can be consolidated.
For example, if you have two recipes that each need ½ chopped onion—you only need to buy one.
If you’re new to cooking, developing this awareness can take time, and your dietitian can help.
Organize by Food Group or Section in the Store
You can organize your grocery list by:
- Food groups (fruits, vegetables, grains, protein, and dairy).
- Grocery store departments (produce, meats, dairy, canned items, freezer aisle, etc.)
Building your list by grocery store department can save you time by limiting any back-tracking through the store.
Include Any Special Dietary Restrictions or Preferences
Include foods, snacks, beverages, and products that satisfy your dietary restrictions and preferences.
Many products have easy-to-identify labels showing they’re gluten-free, vegan, vegetarian, kosher, etc., which can make shopping more efficient.
If you cannot find what you need, ask a dietitian to recommend products that satisfy your requirements.
Check Your Pantry and Fridge for Items You Already Have
Fridges, freezers, and pantries can have deep shelves, and it’s easy to miss (or forget) what you already have.
Before making your list, review your inventory to limit the chances of buying duplicate items.
You may also find older foods that must be used up before expiration.
Use Coupons or Look for Sales on Healthy Options
Many grocery stores offer weekly flyers and coupons that can save you money.
To maximize these cost-saving opportunities, include sale items in your grocery list (remember you can freeze most foods and beverages).
Also, some ingredients can be interchangeable, and you may get away with buying a comparable, lower-cost item.
For example, chicken thighs can usually replace chicken breast, and you can substitute ground meat with lentils to make a 50:50 ratio. A dietitian can teach you more practical tips like this.
Stick to Your List and Avoid Impulse Buys
Sticking to your list is especially important if you have a budget.
Adding several unplanned items to your basket or cart can add up, and you might overspend.
If you often forget to bring a written list (this happens to the best of us, even dietitians!), consider keeping a digital copy on your phone. Some people even make a Google Spreadsheet that’s shared with family members and is easy to update.
Takeaway
A customized grocery list can help you stay on track with your nutrition goals. To get started, download our free template and start filling it in with these details:
- What ingredients do you need to make meals this week?
- What items are on sale?
- Is anything missing in your pantry, freezer, fridge, etc., that needs restocking?
- Do you have ingredients that need to be used up (therefore, you don’t need to buy more right now)?
- Do you need specific products to accommodate dietary preferences or restrictions (like globe-free bread)?
- Do you have any remaining coupons you want to redeem before the end of the month?
Do you have any of these insurances?
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Frequently Asked Questions
A quick and easy way to make a grocery list template is to create headers of different grocery store departments and then fill in the items you need underneath. For example, create a vegetable and fruit section, a meat section (or vegetarian equivalent), a snack section, etc.
You can carry over frequently used items every week and add new foods to your list.
You can update your grocery list before you go shopping. It’s wise to look through your pantry, fridge, and freezer before going to the store to avoid buying duplicate products.
Snacks and treats can fit into a nutritionally balanced diet. Your dietitian can teach you how to do this.
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