I don't know how to grocery shop

SO! before starting the diet, wich was about a week ago, I came to the shocking realization that I don't know how to grocery shop: before my diet consisted of mainly fast food for the fact that I have a hectic work schedule and I'm always on the go

Since I started the diet I've been to the grocery store like 3 times this week, buying little things here and there thinking that one stalk of celery and some organic peanut butter , fruits and a package of chicken would sustain me for a week.. HAHA

I've made out lists and even when I try my hardest to "think ahead" Its coming out pretty short with fruits and veggies and chicken....HAHA, oh God grant me the serenity!

Whats your grocery list look like?

Sit down and write a list of meals that you would like for the week.
List all of the ingredients that you would need to prepare these meals.
Cross off the ingredients that you have in the house already.
What is left is your grocery list.

A basic sample of mine would be...
Every week:  Yogurt, tofu, sole, cheese, tomatoes, cukes, spring greens, other veggies and fruit, just enough to last the week, but not to much that they will spoil.

Once a month:  Potatoes, onions, garlic, peanut butter, honey, mayo, butter, olive oil, quinoa, oatmeal, chicken (when on sale, I freeze enough for the month), tea bags, beans, tuna and salmon, whole wheat flour and yeast.

I eat pretty simple and I am on a strict budget.

Hi there... back when I got started I found a really wonderful thing on the HUngry Girl website.  She has a printable shopping list.  I did not strictly go by it, but it helped to lead me in the right direction.  I followed it in the "this not that manner"

I recently learned that the healthy items are around the perimeter of the store, all the packaged stuff is on the isles, so I'm doing my best to stay away from the isles.  Now I'm looking to replace the things I like with healthier choices, specially Cheese and buying lower grams per fat.  I must say I do tend to overbuy fruits/veggies, still working on this one.  In my family we have a "today" shelf and that's where I put things that have to be eaten before it goes bad, leftovers, it helps the kids too so they know where to grab stuff from. 

I look at specials that Smiths sends out everyweek see whats on sale and go from there.  If there is something we eat alot of and it's on sale buy lots.  Like Classico sauces for pasta.  Pretty much the same as Spoiled_candy.  On the chicken I buy the chicken breast with skin/bone for like 99c lb and remove the skin, cook up the breast, and what's left the bones with some meat on it I use to make soup or shred the chicken.  

I used to hit every aisle - I never knew what to buy but wasnt a healthy, dieting shopper then either.

I found it easiest to come up with a list of my staples which I sort based on the sections of the grocery store.  Produce, frozen, refridgerated,  and then I further broke down shelved into food and non food items.  I used my house to come up with the items  and as time passed, items got added and some dropped off.

I include a section of blank lines in each catagory for random items I might need while Im out too.

Then I run through the list before leaving to check off items I need.
It really helps to keep from going home, thinking "how could I forget Im out of eggs"

I do as spoiled candy does and make a meal plan for the week, then base my list on that.  However, while I'm in the store, I might make substitutions if something is on sale.  For instance, if I was going to buy carrots and the sweet potatoes are on sale, I make that change to my meal plan - both are dark yellow vegetables.  Or I might buy a juice mixture if it's on sale rather than orange juice, after reading the lable to make sure it has similar nutrients and calories.

A good tip is to shop the perimeter of the supermarket.  That's where you'll find the produce, fresh fish and meats, dairy products and breads.  Only go into the aisles to get things that are on your list, such as frozen vegetables, canned tomatoes or rolled oats. 

Another tip is to never go to the store hungry. 

I grocery shop once a week. I put a dry erase board on the fridge so I can write a grocery list based on what I notice runs out or what I think I'll want in the next week.

Generally I keep frozen chicken, feta cheese, and red potatoes in the house all the time. So I buy those when they're running low. Other than that I guess how much fruits and veggies I'll eat during the week, and pick up whatever extras I feel like for that week (i.e. tofu, hummus, sandwich fixings).

here are some of my staples: frozen and fresh veggies/fruit, yogurt, oatmeal, milk, eggs, whole wheat bread/tortillas/pasta, different seasonings, frozen chicken breasts, low fat cheeses, etc.

a lot of this stuff lasts a while so i tend to stock up.

thank you SO much! i think i'll feel more confident going now! that grocery store isn't going to know what hit it!

My list would look something like this:

Fruit/veg- Broccoli, celery, mushrooms, red pepper, baby carrots, bananas, grapes(when cheap), nectarines or peaches(when in season), kiwi, bags of frozen berries.

Grains- whole wheat/grain bread, oatmeal, cereal, rice.

Milk/fake milk- skim milk, almond milk, soy milk, yogurt.

Meat/alternatives- Chicken/fish(when on sale), peanut butter, eggs.

Other- salad dressing/hummus(dip for veggies), margarine, orange juice, cranberry juice, SMALL treat(crackers, chocolate, cookies, etc.), ketchup.

Changes week to week.

I'm a list-maker!  for everything!   I make my grocery list from my weekly menus - listing ingredients from the recipes that I'm going to make.  Be sure you have staples on hand and don't go to the store hungry!!

I make a list once in a while, but most of the time, go in with an idea of what I want and buy more!!

I usually start with the protein I am going to make, since I only eat chicken and turkey..it's pretty easy to narrow down.  I buy a pack of skinless breasts, cook them with basic seasoning all at once, cut them in half and store them as 4oz portions.

I buy things to add to this, such as fajita veggies, stirfry veggies and pita pockets for sandwiches.

I always keep on hand snack stuff, like carrots, celery and tomatoes, SF jello and pudding and 100cal packs of popcorn.

I buy about 3 selections of fruit a week, this week, green apples, watermelon and nectarines.

I buy cereal, sunflower seed butter and crackers when I am out.  I buy Fage 0% everytime I go, since I eat it everyday.

This week I bought brown rice for stirfry, broccoli to go with chicken and have greek yogurt and cucumbers for tzaziki sauce for my pitas.  I have turkey and turkey hot dogs and chili to round that out.  I go out to eat 1-2 a week too.

Just try a couple of ways..u'll figure out what works for you!