How to revamp your grocery game!
Do you ever get overwhelmed walking into the grocery store? #Adultingishard but what if I told you there’s a way to avoid the overwhelm that your typical outing to the grocery store can create. Picture this, you walk into the store, 30 minutes later, you walk out with exactly what you need to create all your meals and snacks for the week and you stay on budget. Sound impossible? Think again. It just takes a little bit of planning and preparation. But this is the magic ingredient to making it all happen: a list.
I’m going to provide three simple tips I use to craft a grocery list that will help you create balanced meals to sustain your body and your wallet throughout your time as a college student living at Calamigos:
Start with whole foods
I like to start my lists with whole foods first. What that means is that fruits, veggies, and clean proteins are the first items on my list. I typically write down the quantities that I want for each of these since fresh produce can easily go to waste if you buy more than you can actually eat in a week. I try to avoid buying foods that are overly ripe because there’s nothing worse than the feeling of wasting food that you spent money on.
Examples of fruits and veggies: apples, bananas, broccoli, cauliflower, sweet potatoes, avocados, spinach, kale
Know what you already have in bulk
When I make a list, I always think about what items I already have in bulk, such as oatmeal, nut butters, trail mix, or frozen fruit. I typically don’t have to buy these all that often since they tend to come in larger packages and don’t expire as quickly making them ideal items to make a staple in your diet. If you and your roommates all love peanut butter, I would recommend buying a pack of multiple jars from Costco or look out for deals when larger containers go on sale.
Recommended bulk items: oatmeal, protein powder, nut butter, nuts/seeds, rice, any grains, frozen berries
Break up your ingredients by meals
When you walk into the store, have an idea of what meals you’re planning to make for through the week. I like to break down my list by breakfast, lunch and dinner. No one wants to eat the same thing every day, so I typically have 1-2 options to choose from for each meal. Not only does this make meal prep super easy, but it helps bring variety into your diet. Personally, the less decisions I have to make in a day, the better. As a highly indecisive person, this creates some routine in my days and also minimizes the time that I have to spend prepping in the kitchen.
When it comes to sharing a kitchen with 12 other college students, cooking can definitely get overwhelming. But that doesn’t mean it can’t be done. While a list is the first step to staying on budget and becoming more aware of where your money is actually going in a week, eating well also requires some amount of prep. I personally like to keep things simple. So if you find yourself feeling extra creative in the kitchen, know that the world is your oyster when it comes to the possibilities of meal prep, but I personally don’t like spending tons of time cooking. With that, here is a snapshot into some of my staple meals that I know I can always count on to fuel busy weeks of work and school.
Breakfast: I’m a big fan of oatmeal or smoothies for breakfast both of which require very minimal cooking which is ideal for first thing in the morning.
Lunch: I typically like to throw together a big salad to get some veggies and greens in. If the idea of anything green scares you, try incorporating a yummy sauce or dressing or adding in some spice to bring in some flavor. I love to throw together a bowl of pre-roasted veggies, sausage or grilled chicken, and a yummy sauce of choice (Trader Joe’s has some great pre-made dressings that have minimal ingredients and don’t break the budget. Look out for words you can’t pronounce when buying sauces as they are typically preservatives).
Dinners: I’m a big fan of stir frys, soups or stuffed peppers, just to name a few ideas (alliteration not intended :). Stir frys are super easy especially if you buy a pre packed bag of frozen veggies. I’m a sucker for Trader Joe’s frozen ethic food section, so if you ever need some inspiration for yummy meals, that’s a great place to start. Soups are simple because you can pretty much throw all your ingredients into the pot and let the flavor come together while you do other things. Stuffed peppers are super simple. They are always a crowd pleaser as they are quite aesthetically pleasing to the eye. I like to use ground turkey, kale, trader joe’s mushroom medley, marinara sauce, and spaghetti squash as my base, but the options are limitless. After mixing the base, stuffing the peppers, and a few minutes in the oven, you have a delicious, simple, and filling meal that’s easy to store and reheat throughout the week.
Snack Ideas: apples/rice cakes with peanut butter, trail mix, hummus and carrots, hard boiled eggs, avocado toast
Well, there you have it. You’ll have to figure out what works for you based off of foods that you enjoy, how much you’re willing to spend, and how often you plan to eat at home versus out. I personally shoot for making all of my meals for 5-6 days of the week and then treating myself to 1-2 meals out on the weekend. But if you live at Calamigos and happen to be gifted meal points, that’s a great way to “eat out” without breaking the bank each week :)
I’ll leave you with some final tips for your next journey to the grocery store: go with a friend, listen to some tunes as you head through kanan, and ask your friend to hold you accountable to sticking to your list. I always start on the perimeter of the store. The perimeter is typically where the fresh produce and proteins are so you can ensure you’re getting your staple items before adding in anything extra. Avoid the temptation to toss things in your cart as you approach the checkout aisle. Little things can add up over time. That doesn’t mean you shouldn’t include some fun items on your list, but be intentional about writing them down so you know where your money is going. And lastly, don’t ever go to the store hungry. Studies show you will inevitably end up with unnecessary items in your cart if you hit the store on an empty stomach. Hopefully this list leaves you inspired to tackle meal prep and make the most of your time at Calamigos without breaking the bank or spending hours in the kitchen to make it all happen.
By: Shaya Aguilar