Power Shop for Healthy Meals {Infographic}

Now that you know how to shop a supermarket, let’s talk meal planning. It’s no secret that maintaining healthy habits requires planning ahead and eating at home. More to come on meal planning and how to do it, but grocery shopping alone can sometimes be a dreaded chore. Supermarkets can be cold, crowded and overwhelming so I’ve put together this handy infographic to get you in and out in under 30 minutes with a week’s worth of healthy meal staples in hand. No meal plan necessary (although, it always helps).

You already know to shop the perimeter, but there’s more to it than that. Here’s my guide to getting in and out with your sanity intact.

Produce

Start with the produce and plan to spend most of your time here. Focus on leafy greens and choose 2-3 different kinds. If you’re feeling adventurous, try a new one!

Does the thought of chopping intimidate you or bore you to tears? Choose pre-chopped greens and boxed or bagged, organic salad greens like baby kale, baby spinach and arugula.

Grab 1-2 other vegetables in season like carrots, beets, parsnips or squash.

Add some fruit. Again, choose what’s in season.

Make sure you have the basics, garlic, onion, ginger, chilis (if you use them) and fresh herbs.

Bulk Bins

Scoop up whole grains like quinoa or millet and dried beans or lentils and raw nuts.

Canned Goods

Using BPA-free canned food to save time is a good strategy. Consider buying beans and wild caught salmon and tuna in cans. They make fast additions to salads for lunch.

Seafood and Lean Protein

Look for wild and organic meat and seafood. Talk to your fish monger or  butcher for recommendations. Stock up and freeze individually-wrapped pieces.

Freezer

Pick 1-2 bags of frozen fruit for smoothies. Frozen vegetables like corn, peas and spinach are good to keep on hand in a pinch, especially if you travel a lot. They mix well with cooked whole grains.

Extras

Remember anything else you may be running low on like nut butters, olive oil or eggs.

If I’m focused and think of the supermarket in sections like I’ve outlined above, I can get a week’s worth of healthy meals, even with no plan.

What’s your best time-saving strategy in the supermarket?