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Get Organized with a Grocery List Checklist

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Perhaps it’s pride, or maybe just laziness, but nine times out of ten we end up grocery-store bound without a checklist. However, according to surgeon Atul Gawande, author of The Checklist Manifesto: How to Get Things Right, operating without a checklist is inefficient and illogical. “I introduced the checklist in my operating room, and I’ve not gotten through a week without it catching a problem,” Gawande said in an interview. “It has been really eye-opening. You just realize how fundamentally fallible we are.”

Grocery shopping is, by no stretch of the imagination, a surgical procedure, however, we could learn something from Gawande’s advice. Bottom line: we mess up from time to time. A grocery list check list can make it so that nothing slips through the cracks, eliminating one stressor from our lives. While making and completing a checklist may feel like a waste of time to some, it’s extremely helpful and fast, and it allows you to get home from the grocery store with all the necessary ingredients to make a great meal.

Making the Perfect Grocery Store Checklist

While it may sound a bit silly, crafting the perfect, fail-proof checklist takes time and a bit of effort. Now there are plenty of grocery list checklists online that you can customize and print. Whether you’re making a list by hand or you’re customizing one on the web, keep these key factors in mind when making your checklist:

  • Size: Do you want an enormous checklist that you won’t lose in a huge purse? Or do you prefer a bite-sized list that you can throw in your pocket? Generally, bigger grocery lists, the ones that don’t fall out of your purse, pocket, car, or cart, are better for shopping purposes. An 8.5 x 11 inch piece of paper is ideal for most.
  • Font: That cutesy font may look fabulous on the computer screen, but it may not be functional as you’re juggling children, cereal boxes, and a grocery cart, all while trying to read your list. Opt for an easily legible font, preferably in a dark color, like black.
  • Grouping and Flow: Consider grouping your items according to grocery store layout, or even order of occurrence within your grocery store. Thinking about the design of your store while making your list could save you some time when wandering the numerous aisles.
  • Quantity: Many people don’t include quantity when they’re putting items on their grocery list, but we suggest thinking about the number of each item you need before you step out your door, taking your recipes or meal plans into consideration. Dictating quantity ahead of time could prevent food waste and save you a buck.
  • Make it mandatory: Grocery lists don’t work unless they’re enforced. Put your grocery list on the refrigerator or post it up on your front door so that you don’t forget your list before you leave the house.

Your schedule’s probably jam-packed with a million things to do. You can make your life a little less disorganized by arming yourself with a grocery list checklist next time you go shopping for groceries. It will save you time and money at the store, which will make it worth the extra effort.

Sample Grocery List for a Well Balanced Pantry

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In general, we like to fantasize about grocery shopping as a leisurely task and imagine ourselves pursuing an open air famers’ market, the sun shining on our faces while we carefully select perfectly ripened fruit and veggies before gingerly placing them in our wicker baskets. This idyllic version of the grocery shopping chore is in distinct contrast to the reality of the supermarket! You basically play linebacker, pushing a metal shopping cart through tight grocery store aisles.  You zigzag acrobatically across the store to get checked out and race home to the kitchen before your kids start begging, “What’s for dinner?”

Truth be told, sometimes we just don’t feel like going to the grocery store at all, and guess what? That’s okay. If you have a well-stocked pantry, you can survive for several days without stopping by the local grocer during those especially busy times.  So plan ahead and next time you visit the grocery store, follow our sample grocery list guidelines for the perfectly stocked pantry.

Making Your Pantry Grocery List

When constructing your grocery list, think about foods in terms of the major food groups to dictate what you should buy for your pantry.  With a little creativity, you can actually stock all five of the food groups in the USDA Food Pyramid! Laying out a grocery list in terms of food groups will make creating your list and shopping for the items much easier.  And no matter what, you will have a fully balanced diet on hand for any emergency!

Bread, Cereal, Rice, and Pasta

While that loaf of fresh bread certainly isn’t a pantry item, all the things you need to make bread are perfect for keeping in the pantry.  Flour, sugar, salt and yeast are all dry and store well. You will also need a little oil (see fats).

Make sure you always have a box of cereal or granola on hand.  Cereal and grains are easily preserved in your pantry.  Keep one or more of rice, quinoa, or polenta on hand for an interesting alternative to potatoes.  Pasta also makes a great pantry item.  When combined with bottled pasta sauce or canned tomatoes, it comprises an entire meal without requiring a special trip to the grocery store.

Fruits and Vegetables

Since fresh fruits and vegetables are definitely not going to last in your pantry, try to stay stocked with dried fruits and canned veggies.

Banana chips, dried blueberries, craisins, and dried apricots make delicious snacks. While dried fruits are chock-full of fiber, calorie and sugar contents are, logically, more concentrated than in fresh fruits. Additionally, phytonutrients are depleted in the drying process of fruits. To supplement your fruit serving, buy canned fruits, where nutrients are generally preserved. However, make sure to check the labels of all your canned fruits and veggies and opt for those that are low in sugar (fruits canned in their own juice rather than in sugary syrup) and sodium.

Canned beans, artichokes, asparagus, tomato sauces, and sun-dried tomatoes in olive oil also provide great additions to any dish for those times when you can’t make it to the grocery store.  You can also get chili peppers or dried mushrooms to add a little kick to any dish, as well as concentrated soups (especially mushroom) that make a great lunch or provide the basis for casseroles, risottos, and sauces.

Milk, Yogurt, and Cheese

Dairy can be a difficult pantry group.  However, you can stock a box of dried milk, a carton of long life milk (either cow, almond. or soy) or evaporated milk.

Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts

Since proteins are most commonly found in perishable foods, like chicken or seafood, most pantries are bereft of this food group. However, you can get your daily dose of protein from the pantry by stocking up on canned chicken or Chicken of the Sea (Tuna)!  Tuna also comes in vacuum sealed packages, which take up less space than cans.

Unsalted soy beans also have an astounding amount of protein with about 68 grams for every cup, according to the U.S. Department of Agriculture. Dried chickpeas are yet another great source of protein and can be soaked and cooked up to make falafel or hummus.

Eggs are also available in both powdered form and long-life cartons (both whole egg and just egg whites).  Other sources of protein include nuts, like almonds, cashews and walnuts.  Almond butter (a healthier alternative to peanut butter) often does not require refrigeration and is a great pantry staple.

For pantry proteins that can be munched on the go, pick up one of the numerous protein bars or high protein snack bars available at the store, which are portable, organic, and delicious.

Fats, Oils, and Sweets

Always have a pantry with a healthy fat, most often found in oils that can be used for cooking, vinaigrettes, or dips. These healthy fats my include olive oil and canola oil. You will probably need limited amounts of oils, so check your pantry before purchasing another bottle of olive oil.  Nuts and almond butter will also give you a dose of fat, along with a healthy serving of protein.

For the sweet tooth, try stocking some semisweet chocolate chips that can be used in baking, combined with granola to make trail mix, or melted over popcorn or nuts for a sweet treat.

Miscellaneous Pantry Essentials

After checking off all your major food groups, think outside of the box to make sure you have everything in your pantry to make a terrific meal. Spices are essential.  Keep some of the basics handy, like garlic and onion powder, mixed Italian seasonings (which include oregano, thyme and rosemary) as well as a rub or chili powder. Try to buy your seasonings in the bulk aisle, where they are less expensive than the pre-packaged alternative. Extras like breadcrumbs are all great to cook with and can make a vast array of meals. You should also stock up on airtight containers so that you can store your pantry foods for months to years on end. After organizing your pantry, make sure to go through all of your pantry foods every three months or so to make sure nothing has expired.

Follow this sample grocery list with all the necessary food groups to assemble a picture perfect pantry. For those days when you simply don’t want to force your way through the crowded grocery store, you can always rely on a great pantry to help you make a nutritious, scrumptious, and piping hot dinner with ease.

Make Your Basic Grocery List Healthy by Taking a Closer Look at Food Labels

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Have you ever looked at a food label and just scratched your head? What exactly is “antioxident-rich” or “low fat?” Are there precise definitions for these terms? Unfortunately, many food marketers attempt to boost sales by appealing to your desire to be healthy and fit. For example, the front of the Cheerios’ package used to claim that the breakfast cereal could “lower your cholesterol 4% in 6 weeks.” It took the FDA two years to change the label to something a bit more accurate (“As part of a heart healthy diet, the soluble fiber in Cheerios can help reduce your cholesterol”). “You go down supermarket aisles and see products with immunity claims with glucosamine and teas designed to fight every ailment under the sun,” says Ilene Ringle Heller, Senior Regulatory Counsel for the Center for Science in the Public Interest. According to Heller, misleading claims are “rampant.” However, there are some food labels that inform, not deceive. Here’s your guide to food labels, so that you can make informed decisions on your grocery list items.

Low carb:  There’s no regulated definition for the term “low carb,” so it can mean any number of things, or, by contrast, nothing! Additionally, there’s no solid evidence that low carb diets are better for those who want to lose weight in comparison to other diets. The term doesn’t signify if the carbs are so called “good” or “bad” carbs (whole grain and produce as opposed to refined carbohydrates) either. For safe measure, check the ingredients listed on the back of the box for artificial sweeteners, sugar alcohols, and high-fat ingredients when you see the term “low carb.”

0g Trans Fat: This term indicates that the product contains less than 0.5 grams of trans fats per serving. Trans fats are associated with raising bad LDL cholesterol and lowering good HDL cholesterol, which increases a person’s risk of developing heart disease and having a stroke. Trans fats are sometimes replaced with unhealthy saturated fats, like palm and coconut oils, which also aren’t ideal. Therefore, check the ingredients list of any product that claims it has 0g of trans fat for “hydrogenated” or “partially hydrogenated” oils and check the saturated fat levels.

Sugar free:  This label indicates that there are less than 0.5 g sugars per labeled serving. Keep in mind that “sugar-free” doesn’t always mean low calorie. Check the ingredients for artificial sweeteners, if you prefer natural over artificial sugars. Manufacturers often replace sugar with artificial sweeteners and sugar alcohols, such as lactitol, sorbitol, and xylitol, which may act as laxatives.

Reduced sugar: This label indicates that there are at least 25% less sugars per RACC (reference amount customarily consumed) than an appropriate reference food. The label is a bit ambiguous so make sure to double check the back of the box when you see this phrase.

Low sodium: The “low sodium” label indicates that there are 140 mg or less per RACC. Most adults should consume less than 2,300 mg of sodium per day, however Americans average 3,000 to 5,000 milligrams daily. While you should check the sodium content in products like soups and chips, bread products also sometimes contain high amounts of sodium. Choose foods with fewer milligrams of sodium than calories. If a product contains 200 calories per serving, for instance, it should contain 200 milligrams or less of sodium, according to Real Simple magazine.

Light or Lite: Most often, this term indicates that the item has a third fewer calories than its full-calorie equivalent. When it refers to sodium or fat, it means the item has up to 50 percent less. If you’re trying to pay special attention to your caloric indicate, the labels “light,” in addition to labels like “low calorie,” could be of help to you.

Organic: We all know that we should shop organic, but what does this label really mean? The USDA defines organic as food that has been produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality. Even further, organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. A USDA brochure explains that, “Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.  Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.  Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Packed with Antioxidants: Antioxidants “inhibit the potentially harmful (but inevitable) process of cellular oxidation.” You don’t have to be a rocket-scientist to gather that antioxidants are great for your body, with anti-cancer and anti-aging benefits. Unfortunately, however, this label has no formal definition. Shape magazine explains, “When you see ‘packed with antioxidants,’ it usually means that the food was either made with something that once had antioxidants in it—like fruit juice used for coloring cereal—or that the food was fortified with some vitamins. Unfortunately nutrients extracted from food don’t have all the health benefits of nutrients eaten in their natural state.” Instead, get your antioxidants from fruits and veggies.

Bottom line: it’s best to remain vigilant and play close attention to your labels when you’re perusing the grocery store. If you keep reliable and unreliable labels in mind when making your basic grocery list, you’ll never be fooled by marketing ploys.

A $100 Weekly Grocery List Challenge

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While the average American now only spends about 13.3% of their budgets on food, 42% of that money is spent in restaurants, according to the Bureau of Labor Statistics. Why the change?  Many Americans feel like they don’t have time to cook, go to the grocery store, and budget. However, budgeting is an important part of managing the household and, ultimately, being able to buy what you want. People at the Project Food Blog and other budget food websites often challenge their followers to take the $100 challenge, live on $100 dollars per person, per month. For the average 4-person family, that’s $100 when you hit the grocery store each week. This week, try making a weekly grocery list that rings in around $100. You never know what you can achieve until you try!

Creating a $100 Weekly Grocery List

  1. No Eating Out: It’s time to put down the menu and stop eating out. Consider this an intervention. Try to cut the eating out habit for just one month and see how you do.
  2. Reduce your Meat Intake: Limit your meat intake and you’ll save big. Why? Meat’s pricey! Instead try to find protein-packed veggies and beans, like black beans, corn, peas, and lentils.
  3. Stick to Your Grocery List: You have to stick to your grocery list if you ever expect to budget correctly. This means not grabbing that magazine that piques your interest at the counter and deciding against that something extra.
  4. Homemade snacks: Reduce snacking and eating in between meals. This will help you save big time; all of that snacking adds up. Replace your snack foods, like boxed crackers and granola bars, with cheaper snacks, like homemade crackers, nuts, and fruits.
  5. Drink water instead of bottled juices, sodas or other sugary/sugar-free drinks. Kool-Aid and other sugary drinks are money wasted on substances with little sustenance. Instead, opt for good ol’ H2O.
  6. Change your breakfast: Start thinking differently about food and opt for foods that will keep you fuller, longer. Most protein sources keep you much fuller than carbohydrates. This is especially important for breakfast, when most people load up on cereal. Swap cereal for omelets and you’ll be feeling full hours later, and therefore less likely to snack.
  7. Make sure your coupons are saving you money: Sometimes the coupons provided aren’t exactly for smart items with a lot of longevity. Additionally, coupons tend to be provided for name brand products when you could just buy the store brand and save even more cash than you would using the coupon for the name brand product. Analyze your coupons and make sure that you’re using them for a smart buy.

Just because your eating frugally, doesn’t mean you have to give up good food. You can easily make delicious veggie burgers, bell pepper fritattas, french toast, hummus, crepes, and seared tuna with ginger sauce, even on your budget. All of these dishes are extremely thrifty yet filling and delicious. Next time you’re making a weekly grocery list, try out the $100 challenge. You never know, you could be a lot better at budgeting than you thought.

 

Navigating the Grocery Store With a Grocery Shopping List Template

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More and more people are discovering the usefulness of grocery lists, especially those that can be found and downloaded online. You can save 5% or more on your grocery store purchases by simply sticking to a list and getting out of the grocery store as quickly as possible. A grocery list template, in particular, can give you an organized grocery list, downloaded off of the internet with just the click of a mouse. There are many online grocery list templates available to help you make your shopping trips run more smoothly. To better optimize your trip to the grocery store, you can base the order of your grocery list on your store layout. That way, you can have a set “route” and zip in and out of the aisles in no time. Thankfully, many grocery stores have the exact same layout. Here is your guide to understanding the basic grocery store layout and how to get in and out with ease:

Entrance: As you enter the grocery store, nine times out of ten the first thing you’ll see is the produce. Therefore, all of your produce should be first on your grocery list.

Perimeter: The produce, deli, and bakery are most likely all on the perimeter of the store, close to each other. You may find a salad bar or sushi bar too in a bigger store. Check out this section of the store after you grab your produce. Put your deli cuts and cheeses on the grocery list next, followed by baked goods.

Continuing Around the Perimeter: Continuing around the edge of the store, you’ll likely find meats. Put your steaks or chicken breasts on your list next.

Aisles: Now it’s time to conquer the aisles. Near the meats you’ll likely find the bulk section, sliced breads, moving on to canned foods and snack foods. Cereals are grouped together, while candies and snacks are usually close by. Then you’ll find the beverage aisle. Make your way through the aisles until you’ve completed your list, aside from frozen foods and toiletries.

Opposing perimeters: The frozen food aisles occur last on most people’s grocery store layout. Put your milk, eggs, and frozen food items last on your list.

By the checkout: The location of toiletries will vary, as you’re working your way back up to the checkout (making sure to take the perimeter of the store to avoid picking up something you don’t need) stop by the toiletries aisle, if you need things like deodorant or makeup.

Checkout: Lastly, turn the other cheek when you see candies and soda at the front of the store, check out, and get outta there!

Hopefully, this guide to grocery store layouts has helped give you an idea of how you should choose your grocery list template. Look online to see if you can find a grocery list template that has a layout similar to your grocery store to help you get in and out of the store in a flash and, ultimately, save a buck or two.

A Free Grocery List Can Make Shopping Easy

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We’ve all heard the accounting “hoop-lah” from those that say we shouldn’t spend over 30% of our income on rent or mortgage payments and that 5-10% of our income should be spent on groceries. Really, we just want to get in and out of the grocery store without a receipt that resembles a phonebook. However, it’s not always that easy. Take advantage of tools that can help you save money and not spend huge amounts of time wandering the grocery store aimlessly. Free grocery lists, in particular, can be found online and used to plan and organize your grocery shopping experience, particularly, your grocery store budget.

Finding a Free Grocery List and Sticking to Your Budget

To get an online free grocery list specially made for your budget, perform a quick search on your favorite online search engine. You’ll find a slew of different templates that can help you make a free printable grocery list. Many options out in cyberspace don’t have a specific budget function. If you find a template that you like, however, just select it and make adjustments to tailor the template to your budget. For example, create a grocery list, print it out, then, beside each item, write your “goal-price” or the price that you would like to pay for each item. Having numbers beside your items will help you stay cognizant of your budget while you’re at the grocery store. Also have a grocery store total in mind and state that total at the bottom of your grocery list. This will keep you from swaying from your grocery list and buying unneeded items.

Try and keep your eyes peeled for free grocery lists that can be synced to free budgeting apps. This will help you organize meal planning at large, not just when you’re hitting the grocery store. You can subscribe to websites that will provide you with a free grocery list in addition to budgeting tips and cheap meal recipes that you can prep for less.

While having a free grocery list that’s geared towards big savings will help you out in the long run, it’s also important to keep grocery store budgeting tips in mind as your peruse the aisles. For example, don’t shop hungry! You’ll be tempted to grab every snack food in sight. Do all your own chopping (as pre-chopped goods are often horrendously expensive) and look for sales in the newspaper before you head to the grocery store.

There are a variety of lists you can choose from, so finding the best list for you should be a cinch. Once you’re at the grocery store with your list, you’ll find budgeting a lot easier than you ever imagined it could be.

Getting the Best Deals on My Grocery List Items

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You may come to the grocery store equipped with coupons and examine the labels on all your favorite products, but perhaps you aren’t looking hard enough. Two for one deals, sizes of products, and sales may actually be costing you more money, rather than helping you save. Here are some tips that may help you get into the habit of reading the fine print next time you’re at the grocery store with your budget grocery list:

  • Bigger isn’t necessarily better: Larger sizes usually look like the better deal, right? Wrong. Look at the fine print on the shelf label and determine what exactly the cost per unit is. Sometimes, smaller sizes are the best deals if they are on sale. If you want more, just buy two of the smaller sizes.
  • Weigh it out: If you are paying by the piece with goods like apples or broccoli, select the largest piece. Pre-packaged items, like potatoes, may say they are all 10 lbs., for example, however some weigh more than others.
  • Beware of manager’s specials: When you see the words “Manager’s Special,” always make sure that the item is really a good deal. The sign may make you think that you’re getting a good deal when in reality you’re paying for a regular priced item.
  • 10 for $10 deals: 10 for $10 bargains may look like a great deal, but do you really need 10 of whatever you’re buying? Make sure that, when you’re buying in bulk, you really will use all of the items in your shopping cart. Unless the ad specifies differently, you can usually buy as little as you need but still get the discount.
  • Reconsider great deals: Keeping in mind our 10 for $10 tip, a “great deal” is only really a great deal if it’s going to eventually disappear from your fridge. Stocking up on produce or dairy that will never be eaten is extremely wasteful.
  • Make sure you bring your coupons in tow when you’re headed to the grocery store, but keep in mind that not all coupons are created equal. Some coupons offer deals on packaged foods that are nutritionally poor with large amounts of processed ingredients. Skipping out on the dud coupons and buying healthier foods instead could be the best financial decision in the long haul.

Next time you’re at the grocery store, read the fine print, do the math, weigh it out, and make sure you know exactly what you’re buying. You may be surprised at how much you can save by simply following these tips.