Make a Grocery List FAST {+ Free Template!}

Here's how to make the most efficient, healthy grocery list in just 5 minutes each week – plus download my free template!

How to build a healthy grocery list

Grocery shopping can be stressful – but it doesn't have to be! By following my five simple steps, you can be in and out of the grocery store in less than 30 minutes while sticking to your budget. It takes just five minutes to make a grocery list, but it'll save you tons of time when it comes to your weekly grocery shopping.

1. Figure out what ingredients you need by making your weekly meal plan.
2. Copy and paste the ingredients for each meal into a Word doc.
3. Take inventory of what you already have at home so you don't waste time or money buying stuff you already have.
4. Organize your list by category (i.e. produce together, meat together, etc.). That way, you can check things off as you move efficiently through the store.
5. Be flexible when it comes to ingredients! If certain produce is out of season or something else is on sale, feel free to make substitutions.

BONUS: And I have a bonus step for you: be sure to stock up on protein when it’s on sale and freeze it for later. Meat and seafood can be one of the most expensive items on your grocery list, so if you see anything on sale, snag it while you can and store it in your freezer until you’re ready to use it. 

If you'd like more help with meal prep, be sure to sign up for my free 5-day challenge!

Watch my tips and tricks for building the most efficient grocery list

How to organize your list

When it comes to grocery lists, organization is key. I like to use the Notes app or a Word doc. If you have a Mac and iPhone, I suggest using the Notes app, since it will automatically sync to your phone while you're at the store.

Once you've copied all the ingredients you need for your meals that week into the document, re-order the list by category – group your produce together, your meat together, your canned goods together, etc. It's a good idea to get familiar with one or two grocery stores in your area so you can visualize moving through the store as you create your list. No one wants to have to double back to the same aisle!

How to make your shopping trip easier

Organizing your grocery list by category is already going to be a game-changer when it comes to your weekly shopping, but there are lots of other tips and tricks that can make the experience easier. I like making my grocery list in the Notes app on my Mac. It automatically syncs to my phone, so I can physically check things off as I move through the store. If you're trying to save money, check your grocery store's flyer online to find out what's on sale and use that to build your list.

If you can, try to grocery shop during off-hours instead of joining the crowds on the weekend or during the after-work rush. Going first thing in the morning or mid-day is way less stressful. The shelves are usually more fully stocked and you won't feel the pressure of having to wait in a long check-out line or grab the last on-sale item before someone else does.

You can also try online ordering, which most grocery stores now offer post-pandemic. Just make sure you provide the right substitutes in case what you want is out of stock. This is also a great way to eliminate impulse buying – you can't grab that chocolate bar at the check-out aisle if you're shopping online!

Master grocery list of staples

Dry Goods

• Salt & pepper
• Flour
• Sugar (white and brown)
• Rice
• Cornstarch
• Pasta

Canned Goods

• Beans
• Lentils
• Pasta sauce
• Chicken, beef and vegetable broth
• Salsa

Condiments

• Neutral cooking oil like olive oil or canola oil
• Soy sauce or tamari
• Hot sauce
• Ketchup
• Mustard
• Mayonnaise
• Honey
• Peanut Butter

Proteins

• Chicken
• Ground beef
• Shrimp

Spices

• Chili powder
• Curry powder
• Fennel
• Cinnamon
• Cumin
• Ground ginger
• Oregano
• Paprika
• Thyme

Dairy

• Milk (or your favourite dairy-free alternative)
• Plain yogurt
• Eggs
• Cheese (parmesan and mozzarella are my basic go-to's)

Produce

• Onions
• Fresh garlic
• Apples
• Bananas
• Avocados
• Bell peppers
• Leafy greens
• Mixed frozen vegetables

Download your free grocery list template

Sign up for my free 5-Day Meal Prep Challenge to get a meal planner template and grocery list template if you're more of a pen and paper person and want an example of how you should be organizing your list. You'll receive a ton of structure and helpful tips in the challenge to get you started with meal prep as a long term healthy habit!